Fitness

10 Weight-Loss Dos and Don’ts

Before you commit yourself to your next weight loss goal, there are a few things that you need to consider.

Every day, people battle crazy schedules, information overload, and “convenient” food solutions that leave us fat and sick.

To get back on the right track, you must go back to the basics and determine which actions will truly lead to manageable, sustainable, weight loss.

This is what we work with our clients on each and every day.

And that is why I wanted to share our top 10 dos and don’ts for losing weight and keeping it off.

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Do: Drink Enough Water

We all know that, but does anyone actually do it?? If you know you need to get in more water, start your day with a big glass of water, then fill up 2-3 bottles to hold ALL of the water that you want to consume during the rest of the day. This way, you can keep track of how you are doing and know when you are falling behind.

Don't: Starve Yourself

While some hunger throughout the day is fine, going on extremely low-calorie diets leads to muscle loss and can slow down your metabolism.

This is why so many people gain back the weight they lose on low-calorie diets. Your metabolism is shot, so when you start eating a normal diet again, your body hangs on to those calories for survival!

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Do: Have Consistent Meals Throughout the Day

This could be 3-5 meals, as long as they keep you going and do not leave you stuffed. Consistency is everything when it comes to eating, so find the meal times that will work with your schedule and stick with them!

Don't: Eat Inflammatory Foods

It doesn’t matter what else you do, if your gut is inflamed, weight loss will be very difficult. Avoid processed, fried, and sugary foods. If possible, get an allergy test to see what specific foods you might react to.
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Do: Eat Lots of Veggies!

Vegetables are highly anti-inflammatory, provide an immense amount of nutrients, and fill you up with volume rather than calories.

Don't: Run as Your Main Form of Exercise

Running is hard on the joints, does very little for weight loss, and often leads to overuse injuries if not done correctly.

If you love to run, then it can be a great activity in addition to other forms of exercise, but for most people, there are better options.

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Do: Lift Weights

Lifting weights is a great form of exercise because of the wide range of benefits it provides. Here are just some:

  • Build strength
  • Increase Bone Density
  • Boost Metabolism (fat loss)
  • Increase Muscle Definition
  • Low impact / low-risk injury when done correctly
  • Improved mood

While other forms of exercise can be good as well, no exercise routine should be without strength training!

Don't: Overdo it on the coffee

While a cup of joe in the morning can be a nice start to the day, once you hit your second/third/fourth cup, your cortisol levels will be going through the roof. Cortisol is your stress hormone and stress = weight gain.

If you are stressed, you will hold excess fat. So the more you can do to lower your stress, the better you will feel and look!

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Do: Take Fish Oil and a Natural Multivitamin

Fish oil helps to decrease inflammation, keeps your heart and brain healthy, and has been shown to help people lose fat, even when they do nothing else.

Taking a natural multivitamin is key to long-term health. Instead of synthetic ingredients from your typical multivitamin which are not well utilized, natural multivitamins are made from real foods that allow the vitamins and minerals to be digested and absorbed properly.

Don't: Lose Focus

The most important thing you can do to make sure you are successful is to be consistent. If this means finding someone to help you stay the course, go find them.

This could be a friend, a spouse, or a fitness professional. Whoever it is, find someone who will be there to support you and will keep you accountable for staying on track.

Losing weight is not easy and keeping it off is even harder. We all need support, so find some help and stay on target!

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Let's Review...

You now know the 10 Dos and Don’t for Weight Loss. These are some of our best suggestions for those of you who are ready to get serious about losing weight and keeping it off.  

If you follow these steps, you will find success. It may not be this week or month, but if you allow yourself time to build the habits necessary to make this thing last, you will discover the benefits of living a fit and healthy life.

So, pick one thing to start on, stay focused, and start seeing results!

Mint Condition Fitness is the leading fitness coaching studio for men and women over 45 to lose weight, build strength, and stay active for life.

Looking to learn more about about how to conquer stiffness, get out of pain, and get back to doing the things you love?

Download our Body Fix Guide and learn the exact steps you need to take to start getting results now. This will include:

  • How to prevent morning stiffness
  • Key exercises to help your sore back 
  • 10 exercise you need to STOP doing
  • How to get out of knee pain
  • BONUS: Nail your nutrition to help reduce aches and pains

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Mint Condition Fitness is the leading personal training studio in Los Gatos for purpose-driven men and women to lose weight, get out of pain, and do more of the things that make life meaningful.