The Secret to Weight Loss Success

Home Fitness Articles and Helpful Links Training Philosophy

My Weight Loss Story Packages Fitness and Weight Loss Tips

The Secret to Weight Loss Success

by Laura Brand

I am going to ask you a simple question. Do you plan your life or simply let things happen to you every day? I have discovered that success in any endeavor consists of 2 simple steps. If you can manage these 2 things, then you can accomplish just about any goal you set for yourself. So, what is the secret to success? Here you go: 1) make a plan and 2) work your plan. It’s simple, but not easy. Losing weight, getting in shape, and living a healthier lifestyle are just like any other goals in life… the only way you will succeed is with a definite plan. This plan must include achievable long and short term goals, the desire to accomplish those goals, and then scheduling individual tasks into your calendar – even down to the minutest detail, if necessary. I am quickly learning that many people never achieve their weight loss goals because they either did not make a plan or they did not stick to their plan. It’s important to periodically review and make modifications to your program to keep up with the ever changing demands in your life.

Take a minute to review your daily, weekly, and monthly calendars. I am going to give you a few suggestions to write in your calendar. Once you decide on a schedule that looks achievable on paper, try it for six weeks (they say it takes 6 weeks to form a habit)! Let me know how it works for you.

1) Get out your daily calendar. You must eat every 3 hours beginning with the time that you wake up in the morning. Go ahead and write your meal times into your daily calendar. It is sufficient for most people to eat breakfast, lunch, and dinner, with a mid-morning and mid-afternoon snack. Now, review what you will be doing for the next 3 hours after each time that you eat. A rule of thumb is that if your activity will require little energy, then eat foods that are higher in protein/less carbohydrate at that time. (It is also a good idea to eat small amounts of protein throughout the day, instead of just one large portion one time a day). If you will be very active in those 3 hours, then your meal or snack must include some sort of complex carbohydrate to supply plenty of energy. Stay away from white bread, white rice, and pasta products if they are not whole-grain. Obviously, avoid refined sugar as much as possible!

2) Next, get out your weekly and/or month-at-a-glance calendar. Most people need at least 3 days a week of cardiovascular exercise (i.e. walking, jogging, elliptical, aerobics class, etc.) for at least 30 minutes. For more calorie burning, and if your schedule allows it, 5 days is even better! Go ahead and write your cardio times into your schedule.

3) Finally, most people need a minimum of 2 days a week for strength training (preferably 3). There are many ways you can do this. You can do your weights on a different day than your cardio; before or after doing your cardio; or if you know what you are doing, AS your cardio! I tend to train my clients this way very often, because it keeps the heart rate up and works the muscles to fatigue, all at the same time! You can do this through the use of supersets, giant sets, circuit training, cardio intervals between sets, or very short rests between sets.

I know this last one has many options to choose from, but go ahead and take a minute to figure out what will work with your schedule. The important thing is that your program must work for YOU. If it’s not achievable, you won’t do it.

There you have it, if you have taken the above 3 steps to plan your eating and exercise routine, then half the battle is already won!! Now all you have to do is JUST DO IT!!! No excuses are allowed. I am here to help when you need it. Good luck!