In a recent e-book, I detail over 35 proven and effective tactics and approaches that anyone can incorporate into his or her daily life. Here are seven of my key strategies that you can implement today:
Eat Five to Six Meals Each Day. The routine that I use very successfully is to eat three main meals; breakfast, lunch and dinner. Then, between my main meals, I will have a mini-meal of about 100-200 calories. Since I burn off lots of additional calories on my workout days, I will add a sixth mini-meal or snack on those days. Again, this will be about 100 calories and may be just a protein shake.
Drink More Water. It's a good idea to start the day with at least one, and better yet two, glasses of water. This will help rehydrate you after sleeping and will help make your muscles and ligaments more pliable. In addition, people who drink more water tend to lose weight more easily.
Sleep 7-8 Hours Every Night. Missing out on sleep can have many negative side-effects; poor productivity, irritability, poor focus and concentration and lowered immune function. Additionally, recent research points to lack of sleep contributing to weight gain.
Cut Out Sugar. I remember very clearly when I was a kid in the late 60's and early 70's and my parents used to refer to white sugar as "white death". At that time there was a lot of information being written about how bad white sugar was for your health. That hasn't changed and you will be much better off if you severely restrict the amount of white sugar (and high fructose corn syrup) that you put in your body. Not just for weight and fat loss, but also for your overall health.
Eat Whole Foods. We touched on Whole Foods in the last tip about avoiding processed foods. More examples are; baked chicken instead of frozen breaded chicken cordon bleu, hamburgers on the grill instead of a packaged mix that you add to ground beef. How about switching from a store-bought pie to a dessert of cut up fresh fruit? You get the idea. Whenever possible, use whole, natural foods that have not had sugars, fillers and preservatives and other chemicals added to them.
Do Not Skip Breakfast. This really is the most important meal of your day. In our experience and in all of the research that we have read, the two worst ways for you to start your day are... a. Skip breakfast entirely. b. Have a breakfast of processed cereal, a muffin, white toast, bagel, juice, pancakes and/or waffles. A healthy breakfast should include some protein ( I will often have leftover salmon, chicken or turkey sausages), water-rich fruit and some type of whole grain carbohydrate or starch.
Lift Weights. I have probably heard every possible reason NOT to lift weights from my patients over the years. Everything from "I don't know how" to "I don't want to get big and bulky". There certainly are plenty of myths and misconceptions about lifting weights. Here are some facts (based on our own experiences):
Fact #1 Lifting weights will help you build more muscle mass and lose more fat than long slow cardio (treadmill, bike and elliptical) ever will.
Fact #2 Lifting weights 2-3 times each week will not make a woman look like she has "man muscles".
Fact # 3 A man working out with weights 2-3 times per week for one hour will never look like a body-builder juiced up on steroids.
Fact #4 It is never too late to start lifting weights. Every elderly man and woman should incorporate some weights into their exercise routine. This type of exercise will dramatically slow down muscle wasting and will improve overall strength and balance. Better balance and stability being critical to help avoid devastating falls.
Take these tips seriously because they are serious.
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