Weight Loss – Three Basics To Get Maximum Results From Any Program

By Tom Bradley Tom Bradley
Level: Basic PLUS

Tom Bradley is a Personal Wellness Coach committed to helping people improve their quality of life through nutrition. While not opposed to people “buying his …

People are frequently looking for weight loss tips or diet programs to help find the best way to lose weight. Often the best solutions to lose weight are the simplest and most over looked. As a wellness and nutrition coach I get the chance to visit with hundreds of people all over the country about their challenges and I’ve found three things that almost everyone who struggles with their weight has in common. Three are three easy weight loss tips that, as it turns out, will not cost you a dime to start doing right now! The first thing I find among these struggling clients is that they don’t drink enough water. Proper water consumption effects weight loss in several ways.

Fat is water soluble and just like rinsing stuff down the sink, water helps fat find its way out of your system.Water aids in digestion for this same reason. Poor hydration is a major cause of constipation and not drinking enough water makes it difficult for your system to expel waste. Proper hydration will loosen it up and get it on it’s way and helps your body to flush the toxins that accumulate in your body. When you are under-hydrated those toxins actually concentrate and create other health issues on top of weight gain.

The second thing I see in almost every case is a lack of protein. Protein is not just for muscles, it is the building block of every organ and all connective tissue in the body. A personal wellness evaluation is the best way to get your specific protein factor, but a general rule of thumb is 100 grams daily for women and 150 grams a day for men. As I interview candidates for my program I consistently find they get less than half of their daily protein requirements. Consuming the proper amount of protein as a dramatic effect on hunger and how satisfied you feel after and between meals. It also adds lean muscle mass to your body, increasing your resting metabolic rate. Raising your RMR – the rate of your metabolism when you are just hanging out – is key to effective weight loss. Finally, I find that they don’t eat enough or that they go long periods between meals, eat many hours after waking or only eat once a day. The best way to lose weight is by reducing caloric intake below the number of calories needed for your daily activity. Most people who live the average sedentary lifestyle need 1200 to 1800 calories a day but are getting three, four, even five times that. The flip side is almost as bad. Whether from poor habits or the mistaken notion that they “have to cut back” these people end up starving themselves. The reason it’s called “breakfast” is because you are breaking the fast that you started when you went to sleep. Your body is an amazing complex organism and when you fast, go long periods without eating, it turns your calorie burner DOWN to conserve. The only way your body knows it can run at full throttle is if it gets something to eat. Going 2, 3, 5 or more hours before you eat your first meal, several hours between meals or only eating once a day is sending a message to your body to keep the burners dialed down low and conserve calories. If you feed your body a little at a time throughout the day, it keeps the burners on max and you burn more calories at rest. These are simple solutions that are easy weight loss tips.

Drink enough water-half your weight in ounces daily (if you weigh 200lbs, drink 100oz of water). Do NOT count juices and sodas as water. Everyone has an opinion on water. When it comes to bottled versus tap, I prefer filtered tap water. Most bottled water is process with reverse osmosis and is actually very acidic. But remember, that is my opinion. Do your own due diligence.Eat enough protein. 100 grams a day for women, 150 grams a day for men. The American Dietetic Association recommends you get half of your protein from animal sources and half from plant sources. If you want more exact numbers for your personal protein requirements contact me for a complete wellness evaluation and I’ll be able to tell you exactly what you need.Eat early and often. Break your fast (breakfast) right after you get up and then have a healthy mid-morning snack, healthy lunch, healthy mid-afternoon snack and a healthy dinner. I can help you create FREE WEIGHT LOSS MEAL PLANS that are tailored to your personal caloric needs, but never go below 1200 for women or 1500 for men.

When it comes to weight loss most people attempt to treat the symptom and ignore the problem. Diet Pills, weight loss potions and meal replacements treat symptoms and can bring temporary results. For lasting weight loss and wellness you need to attack the problem which is usually our habits. Start with these simple ideas and you will see results.

Tom Bradley is a Personal Wellness Coach who offers Free coaching to anyone who wants to improve quality of life through nutrition

The foundation for successful wellness and weight management is defined goals and accountability. Subscribe to Tom’s Easy Diet Coach Newsletter and get a FREE Wellness Evaluation and no obligation personal coaching at http://.easydietcoach.withtombradley.com/.

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Article Submitted On: January 16, 2011