Weight loss tips that really work

Published 10:00 pm Thursday, June 19, 2014

In an attempt to lose weight folks employ many strategies, but several of these just won’t work.
Today, I’m going to share with you, several weight loss methods that can backfire.
1. No exercise other than your weekly routine. Some feel once they’ve finished their weight training or aerobic exercises on their workout day, they can just relax. Remember, exercise is cumulative.
Don’t park in the nearest spot, and take the stairs instead of the elevator. The more active you are in general, the more body fat you’ll lose. Also, don’t think of your exercise routine in terms of time. “I spend an hour in the gym, or I’m on the treadmill for 30 minutes.” When you’re done with your exercise routine, you’re done.
2. You won’t eat the foods you love. If you love chocolate or ice cream, but the meal plan you’ve chosen restricts you from eating them, you’re going to feel deprived.
This can lead to you over eating other foods. Also, you’ll start associating negative feelings to losing weight, and that could sabotage your entire weight loss program. If you like treats, include them in your diet plan, just eat small portions and don’t indulge too frequently. Remember; moderation.
3. Over training. Some folks think they must always workout at high intensity levels. Sometimes, that’s called for, but exercise ferocity can sometimes backfire.
At some point you’ll quit, either, because of injury, or you just won’t be able to keep up the vigorous level.
4. Not drinking enough water. Don’t let thirst dictate the amount of water you drink. You should have at least 8 to 12 glasses of water each day, particularly if you’re exercising or trying to lose weight. Drinking water supports your metabolism, and in order for fat to be burned for fuel, it must travel to your liver, via the bloodstream.
Blood volume consists of mostly water. Also, muscle is 70 to 70% water, so if you are dehydrated, it’s like you’re running on flat tires.
One caution. Don’t drink too much water at one time. If you were to drink, say, two gallons of water in one sitting, it could kill you, by making your brain swell. Also, be sure to take a good vitamin/mineral supplement, and eats plenty of fruits and vegetables to replace electrolytes that are flushed out by water. This will help prevent cramping.
5. Giving your body too much fuel. So many exercisers gorge on energy bars, power bars, protein, and sports drinks, thinking these will give them energy, or make them stronger, when in fact all these sports foods really do is add calories. You can easily add 500 to 800 calories to your diet this way.
6. Not switching up your exercise program. Remember, there’s no such thing as the perfect exercise routine, forever. No matter how effective your exercise regimen, your body will get used to it, and once that happens, you’ll stop making as much progress. This is often referred to as an exercise “plateau”.
I teach all my clients that every exercise I have them do, is to get them ready to learn another exercise. The key is to know when to change. If you’re not sure when to vary your routine, change every few months. Also, changing your program will keep it from becoming boring.
7. You don’t get support. Be it a  good friend, family member, or just a buddy, a good support system is key to consistently lose weight and keep it off.
These folks can not only encourage you, but can hold you accountable. Personal trainers are great for that , also. Diet or exercise question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist and master personal trainer for 27 years.
He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the USC-Spartanburg baseball team, S.C. state champion girls gymnastic team, and the Converse college equestrian team.
He served as a water safety consultant to the United States Marine Corps., lead trainer to L.H. Fields modeling agency, and taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.

Sign up for our daily email newsletter

Get the latest news sent to your inbox