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Some Tips to Help You Lose Weight & Improve Your Fitness


Alycia Kluegl

1. Set small, specific goals.

Perhaps you’d like to be the same size you were years ago, but that may mean dropping more than 40 pounds. Don’t go there — not yet, at least. Set a smaller goal of losing 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least half a year to achieve that amount of weight loss.

2. Monitor yourself.

Keeping a food and exercise log can help you gain awareness of your behaviors and track your changes toward specific goals.

3. Support networks work!

Find at least one fitness partner to help motivate you and hold you accountable. In-person groups, like those offered by Weight Watchers, can serve this purpose; so can online support groups.

4. Think outside the box.

Try a new form of exercise. Swim laps at a local pool; go dancing; play Frisbee. Finding a form of exercise that you really enjoy will make it easier to stick to an exercise routine — and incorporating new types of exercise can keep you challenged and less likely to become bored.

5. The importance of sleep.

Research shows inadequate sleep can lead to weight gain. Most people need about eight hours of sleep a night, but there’s a lot of variability — some people need more, some less. You can tell if you’re getting enough sleep if you wake up feeling refreshed and ready to go, rather than groggy and grouchy.

6. Eating breakfast matters.

Many people skip breakfast because they’re too rushed or they aren’t hungry. Try getting up 15 minutes earlier (which means going to bed earlier so you don’t sacrifice sleep time) to make time for breakfast.

7. Limit your screen time.

People often complain that they don’t have enough time to exercise or to shop for and prepare healthy meals. But in fact, most people spend many hours watching TV or using their computer for fun. Keep track of your screen time for a week, then try scaling back the number of hours by a quarter or a third, and devote that time to your weight-loss efforts.

For more information on weight loss or healthy living, please go to www.empoweryourbody.com or contact Alycia Kluegl at alycia@empoweryourbody.com.

Thank you. Be well. Alycia

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About the Author

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Community Thoughts (7)

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  1. DanNo Gravatar says:

    Nice list here, maybe I have have some similar topics so maybe I should make a guest contribution as well!

  2. GordonNo Gravatar says:

    Make sure you go to bed by 10pm every night and eat good ratios proteins, carbs and fat in each meal. Look into eating whole foods and drink decent amounts of water. Remember that to much or to little exercise is both bad it’s about balance.

  3. JayNo Gravatar says:

    You do have a nice list of recommended here. And I have to agree people do miss breakfast and that’s the meal you need to to get that extra boost of energy.

  4. AdamNo Gravatar says:

    The entire article is great, I especially agree with the comment about making smaller, more short term goals. Motivation comes from achieving goals. When goals are achieved it makes it easier to get in the gym and make things happen. Thanks for the read.

  5. I agree that sleeping adequately could help you monitor your weight more. Most of the time when you’re sleeping late, you tend to munch on whatever is available in the fridge to kill time, thus another calorie intake for the record.

  6. Indeed, sleep is probably the most underrated aspect of achieving a health body, with low body fat levels and ample muscle mass. Growth hormone which is released during sleep, is a potent lipolytic agent, and promotes muscle growth too, a double feature. It is also important to be realistic; if you fail one week, pick up and resume; do not settle for failure.

  7. DrewNo Gravatar says:

    Hi there, great post!

    When it comes to setting goals, that to me is the most important thing. You could have all the motivation in the world, but if you don’t have a short term and long term goal then you are doomed from the start. Set a goal – and set a specific time frame to achieve that goal. Your not going to get anywhere if you do not do this first.

    Once again, great post and I love your blog!

    Drew

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