How to Lose Weight the Right Way “Making weight loss last…and having fun in the process”

Weight loss - Those two words cause groans everywhere as so many people have tried and failed

to shed those extra pounds. Fad diets come in and out of style: low carb, low fat, vegetarian, high

protein…one expert says one thing while another completely contradicts. It’s no wonder people

are confused.

Weight loss, however, doesn’t have to be that complicated. With the proper knowledge, a little

self-control, and some determination, it’s possible to shed those extra pounds for good, the right

way. According to experts, losing weight is not about a diet; it’s about lifestyle change. If you

want to experience long term weight loss, you have to be willing to make long term changes.

Now, most of us know that super strict diets don’t work. Eventually you’ll eat something you’re

not supposed to and then the whole plan comes crashing down, and you’re worse off than you

were before. This is why a lifestyle—not diet—mentality is so important. Since you’re in this for

the long haul, it’s important that you plan in “cheats.” When little treats and splurges are part of

the plan, you’re much less likely to throw your hands up in the air, ditch the plan, and dig into a

gallon of ice cream.

Weight Loss Methodology

The methodology behind weight loss is simple: burn more calories than you take in. Given that

information, many diets assume that the key to weight loss is counting calories. While many

people have had success counting calories, the fact remains that most people won’t count

calories long term; it is simply too time consuming. Moreover, calorie counting does not take

into account the nutrient value per calorie. 140 calories from a can of soda are different than 140

calories from fresh squeezed juice.

The key to weight loss, then, is to eat foods that are nutrient dense; these foods are generally

lower in calories than the alternative. This doesn’t mean eliminating junk foods entirely—there’s

still room for the occasional splurge. Rather, it means focusing on foods that are as close to

natural as possible. Fresh fruits and vegetables, whole grains, lean proteins (think chicken and

fish), and healthy fats such as extra virgin olive oil, avocado, and coconut oil should make up the

bulk of your diet.

When picking foods to include in your meals, don’t think “bland” and “boring.” Think “fun” and

“flavorful.” The foods that end up on your plate should be all the colors of the rainbow—which

means they’re brimming with nutrients. Picture: juicy, red apples; purple berries brimming with

flavor; freshly grilled salmon topped with mango chutney served with a green salad that includes

fresh feta, red onion, sliced strawberries, and slivered almonds.

In addition to nutrient dense foods, portion control is important to maintaining a slender

waistline. Nutritionists recommend either five small meals a day, or three main meals and two

snacks with each containing protein and carbohydrates. This will prevent a crash in blood

sugar—that incredibly hungry feeling—which almost always leads to overeating. Using readily

available visuals, plan your portions. A clenched fist is the perfect serving for a starchy

carbohydrate; the palm of your hand is about the size of an ideal protein; and the rest of your

plate should be filled with colorful vegetables.

Add Exercise

Additionally, exercise is pivotal for weight loss. Not only are calories burned with activity,

exercise speeds up one’s metabolism and builds muscle. Because muscle burns more calories

than fat, the newly developed muscle has an increased caloric need. This need causes the body to

utilize fat stores for energy, resulting in weight loss. Like food, exercise doesn’t have to be a

chore. Make exercise fun! If you hate running, don’t run. Find an activity that you enjoy such as

dancing or biking, so that it doesn’t become a burden. Just get moving!

Weight loss is not as out of reach as you may think it is. Yes, it takes work, but it doesn’t have to

be painful and arduous. It can actually be really fun. With some planning, motivation, and a fresh

perspective, you can replace groans with grins, as you watch your waistline shrink. This is

weight loss the right way.

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