7 Day Fitness Blog

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Earlier this year did you make a resolution to lose the extra weight and keep it off for good? If you find yourself struggling to achieve and maintain your weight loss goals, you aren't alone. The following quick tips can help you stay on track with your goals as you adopt a healthy lifestyle that you can live with for long-term.

Easy Equation for Permanent Weight Loss & Maintenance

There is a simple equation for losing weight and keeping it off. To maintain weight loss you must balance the calories you consume with the calories you burn. In other words, if you eat more than your body can burn or use for fuel, you will gain weight. But if you eat less calories than you expend, you will lose weight.

Set Small, Realistic Goals

Small steps will reap big rewards. Don't fall into the trap of trying to make too many changes at once. Instead, set small, realistic goals, adding a new challenge for you weekly.

Take Inventory of Your Eating Habits

Take a closer look at your meal and snacking habits by keeping a food and Home workout journal. Take note not only of what you eat, but where and when and what you were feeling at the time. This will help you to understand your eating triggers. Do you eat when you feel hunger, anxiety, stress or some other emotion? What foods do you routinely shop for and keep in your cupboards?

Move Your Body!

Strive for 30-60 minutes of moderate intensity physical activity for five or more days per week. If you are just getting started, be sure to check with your doctor before embarking on an Home workout program. Start out slowly and gradually increase the amount of time and the intensity of the Home workout as you experience improvements in your fitness level.

Feel Fuller with Fiber

Whole grain foods, such as cereals, beans and lentils, as well as fruits and vegetables are high in dietary fiber, which can help to satisfy your hunger with less calories. Plus, a diet high in fiber is associated with reduced risk of colon and other digestive tract cancers.

Prepare & Eat Meals at Home

You'll save money and eat healthier by preparing and eating meals at home. Family mealtimes are also a great way to reconnect with one another and spend quality time together. When cooking, choose lower fat, low calorie alternatives.

Avoid Large Portion Sizes

Large portions pack in more calories, so stick to regular portion sizes to avoid excess calories. Use your plate as a portion guide. Fill half with fruits and vegetables, 1/4 with a lean protein such as chicken or fish, and 1/4 with a grain (especially whole grains like brown rice or whole wheat pasta).

 

 

Severe obesity is a chronic condition that is very difficult to treat. For some people, weight loss surgery -- or bariatric surgery -- helps by restricting food intake or interrupting digestive processes. But keep in mind that weight loss surgery is a serious undertaking. You should clearly understand the pros and cons associated with the procedures before making a decision.

In order to understand how weight loss works, you need to first understand how the normal digestive process functions.

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WesleyVirgin.com   GET FIT WITH PASSION

Have you ever fallen off a treadmill in front of a room-full of exercisers? Or maybe you split your pants while lifting weights? Whatever your blush-inducing moment, we've all been there. Don't be shy! Tell us all about your most embarrassing moment at the gym...trust me, we can all relate.