As 2020 has drawn to a close, many people are getting ready to tackle 2021. One of the traditions surrounding the New Year is to make a few New Year’s resolutions. It is no secret that countless people in this country are struggling with their weight. If this sounds like you, then understand that you are not alone. As a result, it should come as no surprise that many people decide to make New Year’s resolutions surrounding weight loss. Of course, it is incredibly challenging to lose weight. Otherwise, there wouldn’t be so many people struggling to do it. Even though most New Year’s resolutions Fall by the wayside, yours did not have to. If you are making a New Year’s resolution to lose weight, keep it off, and live a healthier life, it might help turn to the experts. What do some of the experts have to say about losing weight?
1. Jillian Michaels: Set Specific Goals Rather Than Broad Ones and Add Some Incline to the Treadmill
There’s a good chance that you have seen Jillian Michaels on TV from her commercials involving treadmills. She is usually telling people that all they have to do is walk the weight off. Even though walking is a great place to start, Jillian Michaels also recommends that people set specific goals rather than broad ones, mainly when using one of her famous treadmills. Instead of setting a goal such as, “I want to be a healthier person,” she recommends setting specific goals, such as “I want to walk two miles per day at a 2.0-degree incline on the treadmill for the next week.” Remember what Michaels says, “All it takes to torch 15% more calories on the treadmill is a little incline.”When you take the time to set specific goals, you have an easier time framing what you will do during the next few days. When you are trying to set specific goals, as Jillian Michaels suggests, some of the tips to keep in mind include:
- Your goal needs to be objective and definable
- Your goal should be time-based
- Your goal should be realistic
- Your goal needs to be achievable
According to ACE, this is part of setting a SMART goal, one of the keys to achieving your goals. You must make sure that you are setting your goals appropriately. You can then follow the rest of her advice and add a bit of incline to the treadmill.
If you are using a treadmill to lose weight, you understand that cardiac exercise is one of the keys to achieving your goals. When you set foot on the treadmill, there are two ways that you can what is the weight. The first is to run farther, and the second is to run higher. There are lots of people who struggle on the treadmill because their joints cannot handle the impact. If you are looking to reduce the impact on your joints when you are using the treadmill, you can try walking instead of running.
Of course, when you slow down, it takes you longer to cover the same distance. As a result, it may take you much longer to bring your calories. One of the ways that you can overcome this issue is to add some inclined to your treadmill. By adding some incline to your treadmill, you will increase the rate at which you burn calories. That way, you will walk while still burning a similar number of calories in the same amount of time. Think about adding a little bit of incline to your treadmill to increase the rate at which you burn calories.
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2. Dan Roberts: Challenge Yourself at the Gym To Overcome Your Plateau
Another weight-loss expert who you may have seen on TV is Dan Roberts. The creator of Methodology X recommends that you find a way to overcome your weight loss Plateau. According to him, “The key to losing weight is to exercise intelligently and to challenge your body every time you hit the gym. If you do the same workout all the time, you won’t make progress.” You should try to find a way to mark your progress. Even though you are finally coming to track your progress by weighing yourself regularly, you need to find other ways to track your progress. Even if you work out regularly every day, it will take some time for the pounds to start to fall off. It is easy for people to become frustrated. Then, they might abandon their work out because they don’t see results.
You can also track your results to focus on your gym performance instead of on the scale. No matter what kind of workout you are doing, it is essential for you to see progress. One of the ways that you are going to see progress is if you can push yourself harder.
For example, you may find that you can run faster. Or, you may notice that you were able to run farther. If you are lifting weights, you may see that you can perform more repetitions. Or, you may notice that you can lift heavier weights. Be sure to track your performance in the gym just as you would your weight on the scale. When you can switch up your workouts, push yourself farther, and use heavier dumbbells, you will be able to overcome your weight loss plateau.
The key is to challenge yourself at the gym. If you can challenge yourself at the gym, you will notice that you are making more progress. When you see that you are making progress, you will stick with your weight loss resolution and lose weight.
3. Mark Langowski: Start by Sculpting Your Abs in the Kitchen
Another weight-loss expert that you should listen to is Mark Langowski. He is known for his appearances on Good Morning America, where he has helped numerous people lose weight. Famously, he also helped Ginger Zee remove four inches of fat. If you would like to do the same thing, he recommends that you start by sculpting your abs in the kitchen.
When you are in a time crunch, it is incredibly tempting to order takeout or delivery. On the other hand, you will surrender all control over what goes into your food. It is not exactly a secret that many food restaurants make is incredibly high in sugar and salt. Therefore, you want to start by sculpting your abs in the kitchen.
Numerous studies have suggested that people who cook at home more often instead of going out to restaurants will have a healthier diet. The reality is that if you want to lose weight, you need to eat a more nutritious diet. These studies have shown that people who eat meals at restaurants tend to consume more significant amounts of sodium, saturated fat, and total calories. To cut back on these substances, you want to cook more food at home.
Furthermore, it is also much easier for you to watch your calories when you cook at home. Even though restaurants will show you nutrition facts, they are simply harder to find if you ask for them. Because you need to go through an extra layer of effort to read them, you are highly unlikely to do so. When you cook at home, you can take a close look at exactly what goes into your food.
In the end, if you want to be successful in your weight loss goals, you need to cook more food at home instead of going out to eat all the time. Even though it can be fun to go out to restaurants with family members and friends, try to limit this to special occasions. That way, you will be more successful in your weight loss goals.
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4. Jay Cardiello: Develop a Strong Sleep Schedule and Get Enough Sleep
The average adult should be getting somewhere between 7 and 9 hours of sleep per night. If you feel like you aren’t getting anywhere close to this because of your children, your work out applications, and everything else going on in your life, then you are not alone. Countless people struggled to get enough sleep. At the same time, this could also be one of the main reasons you are having trouble losing weight. When you do not get enough sleep, an essential hormone called leptin is going to drop. When leptin decreases, your appetite will increase, which will impair your weight loss efforts.
Jay Cardiello is a weight loss expert who has worked with celebrities such as Jennifer Lopez and 50 Cent. According to him, “Motivate yourself to get to sleep earlier by changing your environment. If you have trouble sleeping, don’t force it. Get green sheets, as the color provides the best relaxation benefits for sleep. Tart cherry juice contains natural melatonin, and wearing socks to bed keeps body temperature regulated to help you fall asleep faster.”
It isn’t just Jay Cardiello who says you need to make sure that you get enough sleep if you want to lose weight. Medical studies are saying the same thing. For example, one medical study showed that children who do not get enough sleep are close to 90 percent more likely to develop obesity. Adults who do not get enough sleep are more than 50 percent more likely to develop obesity.
Some people have trouble falling asleep at night. Other people have difficulty staying asleep at night after they have already gone to bed. If you are looking to develop a healthy sleep schedule, there are a few tips that you should keep in mind. Some of the tips that you should keep in mind if you are looking for ways to improve your sleep schedule include:
- Try to go to bed and wake up at the same time every day to get on a healthy sleep schedule, even on the weekends.
- Try to avoid watching TV, playing on your phone, or working on the computer before bed, as the blue light keeps you awake.
- Train your body that your bed is for sleep only and avoid watching TV or reading in bed as your body will not realize that your bed is meant for sleeping.
- Even though you may crash in the afternoon, try to avoid drinking that afternoon cup of coffee.
- Even though you must exercise regularly to achieve your weight-loss goals, try to avoid exercising right before bed, as the adrenaline rush will keep you awake.
If you want to increase your chances of achieving your weight loss goals, you need to listen to Jay Cardiello and ensure that you get enough sleep.
5. Shaun T: Switch Up the Liquid Calories
If you want to scale back on the calories you consume, it is important to switch up liquid calories. Shaun T. is the creator of the Insanity workout, and he recommends that people remove sugary beverages from their diet. According to him, you should “Cut out sugary drinks, soda, juices, and especially alcohol.” Many people simply do not realize just how many calories they consume when they drink a sugary beverage. Even though water may sound boring, fruit juice, soda, and alcohol cocktails contain many calories. He goes on to add, “These drinks cause weight gain, bloat, and pack on extra pounds. By simply substituting caloric drinks for water, you can see immediate changes and lose weight over time. If you find water boring, jazz it up with some sliced lemon, lime, oranges, mint, or cucumber.”
The reality is that beverages simply do not make someone feel full. On the other hand, many people do not realize that Coke’s can may have just as many calories as a side dish that they eat with dinner. Because beverages do not make someone feel full, they are prone to eat the same amount of food even though they add on an extra few hundred calories from a sugary beverage.
Medical studies back up this claim. For example, one study specifically showed that calories from liquid sugar might be the single most fattening aspect of modern diets. Another study backed up this claim, showing that beverages that are sweetened using sugar are closely linked to massive risks and obesity among children. Of course, children who are obese are much more likely to struggle with their weight as an adult.
Growing up, many of us are taught that fruit juices healthy because it comes specifically from fruit. In reality, this is not necessarily the case. Sure, you would get plenty of vitamin C from your fruits; however, the massive load of sugar you will be drinking is comparable to a can of soda. Therefore, if you are looking to lose weight, try to reach for beverages that are not sweetened with sugar. Instead, try to go with water. Or, follow the advice of Shaun T. and jazz up your water with a slice of cucumber or something similar. If you want to find a way to lose weight, swap out the liquid calories for water instead. Because liquid doesn’t fill you up anyway, you are unlikely to feel hungry. That way, you will have an easier time sticking to your diet and losing weight.
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6. Dean Sheremet: Cook More Meals at Home and Add Some Fiber
We have already covered the importance of cooking meals at home; however, it is also essential for you to make sure that you get your daily recommended intake of every nutrient. One important nutrient that you should eat is fiber. Fiber is vital for your digestive tract. You want to make sure that your body can process everything that it needs to power its functions. That way, you will keep your organ systems healthy, burn calories, and lose weight. Fiber is mostly found in the skin of fruits and vegetables. Because most people in the United States do not eat enough fruits and vegetables daily, it should come as no surprise that fiber is absent in my diet.
Dean Sheremet is a nationally-renowned chef and TV personality who has helped many people lose weight. He has many recipes that have helped countless people lose weight already. He has a famous breakfast recipe that goes, “I’ll heat up some coconut oil in an iron skillet, grate half a sweet potato in, and make a sort of hash brown. Then, I’ll throw in some diced onion, smoked paprika, and kale and let that cook until slightly browned. Finally, I’ll stir in three or four eggs and make my version of a breakfast hash.”
This is a delicious recipe with a wide variety of foods that are important for your daily diet. Of course, there is plenty of protein, thanks to the eggs. Then, he uses kale, which is a renowned superfood and includes sweet potato as well. With plenty of vegetables, this will provide your body with the fiber it needs.
Fiber is incredibly important if you would like to reach your weight loss goals. A specific fiber called glucomannan has been linked to weight loss and numerous studies. This type of fiber is going to absorb water as it sits in your gut. As a result, it is going to expand and make you feel full. When you feel full, medical studies have shown that you eat fewer calories. Another specific medical study showed that glucomannan could help you lose weight. In this study, the group that consumed a glucomannan supplement regularly lost more weight than those who did not.
If you want to reach your weight loss goals, then consider adding more fiber to your diet. You can find it easily in fruits and vegetables. Or, you can even take a supplement. By making yourself feel full, you are going to consume fewer calories, helping you lose weight.
7. David Zinczenko: Cut Out the Added Sugar from Your Diet
One of the most important things you need to take if you would like to lose weight is to remove added sugar from your diet. David Zinczenko, the author of the “Zero Sugar Diet,” recommends that everyone remove sugar from their diet. Of course, your body is going to need carbohydrates to power its daily functions. On the other hand, there are plenty of carbohydrates that you can eat that are not simple sugars. For example, whole grain is an excellent replacement for simple, added sugar in your diet. Even many staples in the American diet have a tremendous amount of sugar that people don’t even realize. For example, bacon, milk, and bread all have a tremendous amount of sugar included in them. It should come as no surprise that high sugar diets have already been closely linked to weight gain. So much sugar is present in our diet’s staples; many people consume way too much sugar daily.
One ingredient that you need to avoid to call high fructose corn syrup. It is a prevalent ingredient in soda. On the other hand, it is also present in some other common foods as well. Studies have already shown that corn syrup is closely linked to obesity, diabetes, and heart disease. If you want to lose weight, then you need to stay away from this ingredient.
If you genuinely want to reach your weight loss goals, then cut back on added sugar. Do not trust the label on the front of your food. Instead, trust the label on the back. Make sure that you are reading the ingredients list closely. Even foods that are labeled as healthy may contain a tremendous amount of sugar. They might even have a lot of high fructose corn syrup in them. For example, a lot of fruit smoothies have more sugar in them per ounce than a soda. As a result, you must remain vigilant. Sugar is everywhere, and it is probably present in a lot of the food you eat regularly. Remove added sugar if you want to meet your weight loss goals.
8. Kit Rich: Express Gratitude Toward Yourself for What You Accomplish at the Gym
A lot of people have serious issues reaching their weight loss goals at the gym. One of the biggest reasons they cannot reach their goals is that they cannot remain motivated to go to the gym regularly. If you are only exercising once or twice per week, the reality is that you are going to have serious issues reaching your goals. One of the reasons people get frustrated is that they do not feel like they are getting anywhere. It is very tempting to focus on the negatives. It is only natural for us to compare ourselves to others. When people see others at the gym running faster than them or lifting heavier weights than them, they feel like they will never get there. Ultimately, this becomes a self-fulfilling prophecy.
Kit Rich is a celebrity trained who has worked with stars such as Kesha and Jennifer Lawrence. According to him, “Before breaking a sweat, take a moment of gratitude for your health. Doing so completely changes the energy of your workouts and can inspire you to push yourself harder.” You must focus on what you are accomplishing at the gym. Everyone is working hard, trying to do something they have not done before. It doesn’t matter where you start from. It matters more when you focus on the progress that you make. Do not focus on what you were unable to do. Instead, express gratitude for what you can accomplish. When you can go to the gym regularly, you are achieving something meaningful. That way, you will be able to keep yourself motivated when you go to the gym, helping you achieve your weight-loss goals.
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9. Kerri Major: Be Mindful of Portion Sizes
One of the most important factors that people need to keep in mind is that they need to be mindful of their portion sizes. Kerri Major is a dietitian with SENr Sports and is the author of “The Dietitian Kitchen.” According to her, “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this. If you’re mindful of portion sizes, you can say goodbye to calorie counting
“Using your hands to get a rough idea of an appropriate serving size can also be a handy tool. This is never going to be 100% accurate, but it’s a simple and useful way of helping you get the right portion sizes.”
It should be no surprise that eating smaller portion sizes has already been closely linked to weight loss. The reality is that people who eat smaller portion sizes eat fewer calories. Therefore, they lose weight. Even though you must make sure that you eat healthy food, healthy food still contains calories. As a result, if you eat enough of it, you will always end up gaining weight.
If you are having a hard time keeping track of your portion sizes, it can help you use the fist trick provided to you by Kerri Major. You might be surprised at what the recommended serving size is. The goal is for you to increase your awareness of how much food you are eating. When you are mindful of just how much you are eating, instead of just what you are eating, you will have an easier time achieving your weight loss goals. Exercise portion control if you want to lose weight.
10. Orla Hugueniot: Try To Use Smaller Plates
Orla Hugueniot is a nutritionist, and she recommends that you use smaller plates if you want to find a way to lose weight. Growing up, a lot of us have trained to eat everything that is on our plate. If your parents did not let you leave the table until you have finished everything on your plate, including your vegetables, then there is a good chance that you are not alone. Even though children need to make sure they eat a well-rounded dinner if they want to grow up big and strong, this can also cause you to overeat food. Plenty of weight loss experts, including Hugueniot, have recommended that people use smaller plates to lose weight.
A lot of medical studies have already shown that using smaller plates can help people lose weight. This has to do with an optical illusion. If you put a single serving of food on a giant plate, your mind will think that you are not eating that much food because there is a lot of empty space. On the other hand, if you put that same amount of food on a smaller plate, your mind will think that you are full because you are finishing everything on your plate. It will look like your plate is filled up, causing you to think that you have just eaten a substantial portion.
Furthermore, if you use smaller plates, it will take you longer to eat the same amount of food. If you decide to go back for another helping, you need to get up, walk around to the serving dish, and spoon out another helping. During this time, your body is digesting everything that it has eaten. As a result, you may feel so by the time you get back. There are multiple reasons why using smaller plates can help you reduce your portion sizes. Ultimately, the result is that you consume fewer calories, leading to weight loss.
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11. Harley Pasternak: Unplug from Technology for an Hour a Day
Harley Pasternak is a celebrity trainer who has worked with numerous Hollywood stars such as Lady Gaga and Megan Fox. According to her, you must unplug from technology for an hour per day. Then, use that time to do something productive. Go for a walk, perform yoga, or do something else that helps you relax and make you happy. According to Pasternak, “unplug from technology for an hour a day and spend that time reading a real book The constant attention-grabbing chirping that our phones, tablets, and computers make has an impact on our stress levels, sleep, and perspective.”
If you want to make sure that you can lose weight, you need to manage your sleep and stress. Of course, technology has an impact on both. As we have already discussed, the blue light that is emitted by technological devices can keep you awake at night. Therefore, you need to make sure that you avoid using technology before bed. Otherwise, this is going to derail your sleep routine.
It is also crucial for you to unplug because it can reduce your level of stress. Stress can cause you to gain weight. When you are stressed out, you may end up eating more. Stress eating is a common way that people cope with their environment. If you want to find a way to control your stress level, then it is a good idea for you to unplug from technology.
It is even better if you can find a way to do this as a family. For example, set aside an hour per day where everyone in the house turns off their phones, actually shuts down their computers, disconnects from everything, and goes outside. You can go for a walk in the park. Maybe you can take a workout class together. If you can spend this time doing something physically active, you will burn more calories. Ultimately, the goal is to manage your stress, be happy, and experience everything the world has to offer.
12. Sophie Thurner: Avoid Shopping While Hungry
Finally, try to make sure that you avoid shopping while hungry. Sophie Thurner is a registered nutritionist, and she has seen first hand just how bad it can be to go shopping while hungry. “That three-for-two offer looks so tempting, and then you end up getting three of the not-so-healthy things, which you’ll have to finish because none of us like to waste food.” If this sounds like you, you are not alone. There are lots of people who have fallen victim to this very same issue. The reality is that if you shop while hungry, you are going to purchase more food. You will then be tempted to finish this food because if you throw out the food, you feel like you have wasted money.
If you want to avoid this issue, there are a few crucial tips that you should follow. First, try to shop in the evening right after dinner. Or shop in the morning after eating breakfast. The trick is to go shopping after you have eaten, not before.
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Then, when you leave the house, go to the store today to find a list. Get a piece of paper and a pen. Write down everything on that list and take it with you to the store. Or, put your list on your phone and take that with you to the store. Then, do not deviate from this list. Sure, there is a good chance that you are going to see a deal at the store that looks incredibly tempting. Do not fall for it. Stick to your shopping list. If you want to make sure that you save money, consider clipping coupons before taking coupons relevant to the items you are buying with you.
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Follow These Weight Loss Tips from the Experts
These are a few of the most critical weight loss tips by the experts. It can be challenging for people to lose weight. If it were easy to lose weight, there wouldn’t be so many people struggling to do precisely that. Even though it can be frustrating from time to time, you need to find a way to stay motivated. Focus on your diet and exercise routine. Develop a strategy and stick to it. When you follow these tips from weight loss experts, you will find that your New Year’s resolutions do not fall by the wayside. That way, you will be able to shed pounds, keep them off, and live a healthier version of yourself. Now, think about these tips from the experts, apply them to your weight loss goals, and find success!
