Top 6 Weight Loss Strategies

Ok, the weekend is here and since it's barbecue season, we thought we would drop you a some helpful tips to keep those pounds off with all the temptation around. Beer, burgers, fries, ice cream, it's enough to tempt the best of us!

Do you have problems keeping off the weight that you lose? Or, alternatively, do you find that you gain weight easily because you can't control your eating? While most people have weaknesses for certain foods and overeat at times, if it is affecting your health, it's time to make some changes! Here are some ways that we've found to be useful for controlling the amount you eat, and to keeping off unwanted pounds.

1. Write down specific goals

This is very important in all areas of our lives. So, it makes sense to have specific weight loss goals. It is easier to keep goals if you write them down. For example, if you have 10 pounds to lose, write that down as your primary goal. Then, focus on how you will achieve this goal. Be specific! Include goals such as, "To lose 10 pounds, I will exercise at least 45 minutes a day; I will stop eating chocolate daily" Keep this sheet in a handy place and look over your goals daily. This will help to reinforce them. Numerous studies have shown that writing down goals greatly increases your chances of being successful.

2. Keep your goals achievable by breaking them down

If you need to lose 20 pounds, focus on the first 5, then the next 5, until you've achieved your goal. By breaking down goals, you will become more confident as each "level" is met, and be more likely to achieve them.

3. Act as though you have already achieved the goals you set out for yourself and imagine how you'll feel.

For example, if you want to become more toned get down to 20% body fat, focus on how much better you'll look and feel. Staying positive is an important component to achieving your goals.

4. Avoid crash dieting and the latest quick fix approach

It is important to remember that it took time to gain weight, so you can't expect it to come off quickly. You should be especially wary of any diet or approach that says you can lose weight at a rate of more than 2 pounds per week.
"Crash dieting" is not an effective way to lose weight. One reason for this is that the human body is designed to go into starvation mode if enough calories are not consumed. This may actually slow down your BMR, so even though you are eating less you may lose weight, but it will be difficult to keep it off.

Skipping meals is also an ineffective way to lose weight. Research has shown that skipping meals, particularly breakfast, can actually cause you to gain weight. One reason for this is that people who skip breakfast often consume more calories later on in the day, instead of consuming smaller amounts of food throughout the day, which leads to weight gain.

5. Reduce stress

If stress is getting in the way of achieving goals, look at ways to reduce the amount of stress in your life. In particular, work-related stress is one area that many people report affects their energy and stress level in negative ways. Talk over any problems that you're having at work with someone you trust, and find other ways to reduce stress. Remember that exercise is a great stress buster! Instead of complaining about work over lunch with co-workers, take a short walk or an exercise class on your lunch break. Even just getting outside for a few minutes of fresh air can help.

6. Never grocery shop when you're hungry (this goes for parties, lunch dates, etc. too!)

Ever notice that when you're hungry you make poor food choices? Unless you want to come home with a pint of ice cream, donuts (insert your favorite treat here), don't grocery shop when you're hungry. Also, many people tend to eat more at parties and other social gatherings when they're nervous. Have a nutritious snack before you leave home and you'll be less likely (or able) to binge. Remember that alcohol has a lot of calories as well!