As spring progresses and summer activities start to line up, many people begin to reengage with their exercise program and
get serious about getting back into shape. When it comes to healthy habits, this “off and on again” cycle is very common and
nothing to feel bad about. It is very difficult, if not impossible, for most people to be intensely focused on being their absolute
healthiest year round. There are a few superstars that can exercise intensely and provide their body perfect nutrition every day,
all year long, but they are the elite exception that we normal humans strive to follow. If you are one of the millions that back off
a bit in the winter and fall off your healthiest habits and put on a few pounds, you are certainly far from being alone. Hopefully,
you are comfortable with this cycle, and confident that you know how to get back into “fighting shape”. After all, this is not the
first winter season that you have let yourself slip a bit. Plus what other choice do you have? Let your poor winter habits carry into
summer and last all year, of course not.
See immediate progress and permanently lose unwanted body fat
Just in case you have put on a few unwanted pounds this winter and need a little refresher, or if it has been several years
now since you got seriously focused on your fitness and have some serious weight to lose, here are a few critical components
to effective weight loss that are a must. There are lots of different ways people approach weight loss, but if you follow these
basic guidelines, you will consistently lose weight, reduce body fat, and sustain your results.
Exercise Daily
If you workout intensely, you can burn 500 to 1,000 calories an hour. While that may sound like a wide range, the number of
calories you burn depends on body weight, type of exercise, and intensity. But regardless, the longer you workout the more
calories you burn, and of course any physical activity is better than none. So even if it’s just a 30 minute walk at lunch, try to
get your body moving. The simple act of walking around the block for 30 minutes each day can help you lose at least a
half a pound or more per week.
Reduce Calorie Consumption
Exercise is work and takes time, so most people do not exercise as much as they should. Let’s face it; most of us will be
lucky to consistently workout an hour a day, which for the majority of people would equate to a pound to a pound and
half of weight loss per week. The far easier way to effectively lose weight is to simply cut back on the calories. For starters,
try to reduce the unhealthful, wasted, and empty calories in your diet, like white bread, white rice, pancakes, donuts,
chips, pop, candy, and other deserts. Also try to control unhealthy snacking, reach for fresh fruit and vegetables instead
of the vending machine. Another weight loss must is to try to reduce or cut out unhealthy fast food. The average American
fast food lunch is 875 calories and over 50% fat. A low calorie, high protein, vitamin rich, meal replacement shake is
around 200 calories. Just by replacing one unhealthy meal a day, you can easily lose 1.5 pounds per week, without any real
work.
Eat Early
One of America’s most unhealthy habits is the big late night dinner. Now that most everyone is working longer and harder,
it is becoming increasing prevalent to finish a long day with a late night meal then head straight to bed. These late night
calories go largely unused and are stored as body fat to be used at another time. But that other time never comes,
because most of us over fuel ourselves again the following day. When it comes to weight loss and reducing unwanted
body fat, one of the healthiest habits is to eat your last meal early (ideally 3 to 4 hours before you go to sleep).
No more starving yourself all day, then stuffing yourself late at night and then heading straight to bed. I think intuitively we
all know this pattern is a bad idea, but many of us do it anyway. When you must eat late at night, at least try to go out for a
post dinner walk before you head to bed in order to burn of a few of those late night calories. When it comes to weight loss
and fat reduction, there is absolutely no benefit to going to bed on a full stomach.
Be Consistent
Some people are very disciplined Monday through Friday (exercising regularly, eating right, and avoiding unhealthy snacks),
but then undue all their great work on the weekends. Once again, your body stores any extra calories as body fat, and that is
applicable seven days per week. Those weekend parties and special evenings “out on the town” are more than enough to
offset 5 days of well-intended effort. If you know you are planning something special, cut back on the calories earlier in the
day, and get in a little extra exercise. Effective and sustainable weight loss is something that happens over time. Don’t try to drop
as much weight as you can every day, but instead develop a consistent rhythm and routine you can maintain day in and day out.
The goal is to be consistent, and make some progress every day. As the days and weeks add up, you will be amazed at your
progress and the new healthy habits you have developed that will hopefully last a lifetime.
Of course, there are many other helpful hints for effectively losing weight and keeping off those extra unwanted pounds. Other
tactics include getting proper rest, reducing portion size, sharing meals, and reducing refined carbohydrates. However, the 4
critical components to effective weight loss explained above (exercise daily, reduce calorie consumption, eat early and be
consistent) should be a mainstay of any weight loss plan. If you stay true to these basic tactics, over time you should be
successful at achieving 100% of your weight loss goals. Once you develop these healthy habits, it is just a matter of time before
your back to exactly where you want to be.
Written by
John Wildman
President and CEO
TRU Brands
Distributors of TRUition
