Don't give up on your physical activity program. Find an exercise partner or a new class to help you stay interested.
Avoiding plateaus.
Switch up your routine when your progress slows or when you get bored with it. You don't want your routine to get stale. Usually, you want to change things up when you feel ready for something different or if your progress slows. That usually happens every month or so.
Curb your appetite with activity!
Research has shown that a brisk walk can curb your food cravings. Can that burger and walk instead!
Join a like minded group or a few.
Join an intramural or city league of an activity that you love competing in. Get involved with groups that get you moving or are committed to the same changes as you, like a support group.
Go heavy or go home!
Heavier weight training almost always works better for long-term fat loss because it elevates your metabolic rate. You really want to select a weight that will challenge you for the specified reps that you can complete in good form. In other words, you want to select a weight that will cause you to fatigue around the last couple of reps.
Turn house chores into an Olympic event!
Clean with speed and focus on raising your heart rate while doing yard work or even sweeping your hardwood floors. Researchers have appropriately named these types of actions incidental physical activities (IPA) and found that 30 minutes a day can have significant long-term health benefits, maybe even help keep the doctor away. The higher the intensity, the greater the benefit. Who needs to hit the gym? Vigorously scrub, sweep and mow for the best results.
Up-and-downs at work?
Most Americans work desk jobs and are seated far too many hours in the day. If that includes you, break it up with movement. Every time the phone rings, stand up and answer it. Scratch drafting that long email replay, set forth to your coworker's desk and use words. Walk to the copy machine or water dispenser every hour. Stand and sit down as frequently as you can: just don't freak out your fellow employees. Tell them why you are doing this. You might even enlist their support and could start a mini-exercise club during breaks. An energized staff is a productive one.
My best friend stinks and loves to cuddle!
Yes, I'm referring to my American Pit-Bull Terrier, Zeus. He truly is the most loyal workout companion I've ever had. Rain or shine, he knows when it's walk time and does not let me forget about it. Set aside a specific walk time everyday with your doggy. By doing so, once your pooch get's into the pattern, you both will be off to a heather habit. Woof!
Tips on Losing Weight Quickly
In summary, some of the tips for losing weight fast that the team at changingshape.com suggests include:
Refrain from eating in front of the TV or computer
Avoid distractions when eating
Chew foods more slowly
Never skip breakfast
Eat less, move more
Forget counting carbs or protein and focus on consuming fewer calories
Measure foods and monitor portion sizes
Regular self-weighing
Plan meals and eat more frequently to manage appetite
Keep calories and food intake consistent throughout the week and weekends
When you consider these tips on losing weight, it is plain to see that we are not talking secret formulas or "cheats" that will result in weight loss. These are simple, proven, and ultimately effective tips to losing weight quickly that can be adopted without shelling out loads of money on quick-fix remedies and pills and nonsense potions or fad diets that do nothing for long-term weight loss, and certainly don't enhance overall fitness and well being.
Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.
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