The scientific community is always coming up with new tricks and tips to help people lose weight. For example, studies show that eating rye bread helps you stay full, and short bouts of intense exercise keep you burning extra calories all day long. But these findings represent some super specific ways to lose weight. For most people, accepting the basics of weight loss is enough to get the scale moving.
- For weight loss, calories in < calories out
- For weight maintenance, calories in = calories out
To lose weight, take in fewer calories from food and beverage than you burn off during the day through body functions and exercise. To maintain, take in the same amount as you burn off.
At a workshop I led at Rancho La Puerta, a fitness retreat in Mexico, we started by listing all they ways we already knew to could decrease the number of calories coming in and increase the number of calories going out:
- Eat smaller portions
- Drink more water
- Find other ways to deal with stress/emotions
- Eat more veggies, lean proteins, and whole grains
- Walk more throughout the day, such as to a coworkers office instead of sending an email
- Sleep more
- Be organized about what you eat
- Be reasonable with alcohol
- Do cardio and strength training
- Eat more filling foods
- Do high intensity exercise to enjoy more “after-burn”
- Practice moderation with food versus elimination or binging
- Keep a food journal
- Cook more
- Don’t go shopping hungry
- Stick to the edges of the grocery store, not the aisles
There may be a few things on the list that are new to you, but it’s pretty amazing how many of these ideas you already knew. The worksheet and article below were given out at the workshop to help people map out next steps for weight loss. To see if coaching could help you work toward you goal, schedule a free introductory session with me.
SMART Goals worksheet–brainstorming