Photo by aarmono

One of the goals I set for the first months of 2009 relates to losing some weight. I’m excited to say I’m off to a quick start and I’m now only 4 lbs off my target weight.

Likely there are many of you who are also looking to shed a few unwanted pounds.  This is building on my success of 2008 where I was able to lose 14 pounds.

Here are the steps I have taken to help with weight loss.

1. Exercise 5 Days a Week

This first step is probably the most obvious one.  Exercise should be anyone’s first step if they are looking to get in shape or lose weight. You need to find a way to exercise that you find fun and that keeps you motivated.  For me it is using an elliptical training while I watch favorite television shows (that I record with the purpose of watching while I exercise), videos I’ve downloaded, or listen to a podcast (check out my top 10 podcasts).

Finding someone to hold you accountable to your exercise goals is also important.  My wife and I hold each other accountable.  We usually do this with the simple question, “are you going to exercise this morning?” This kind of simple question serves as an encouragement not a guilt trip. These techniques keep exercise fun and help me stay excited to exercise each day.

2. Accelerate the Value of Exercise

Proper nutrition can dramatically accelerate the value of your exercise. If you are lifting any weights or doing exercises that you help will help you build or maintain muscle mass you should be supplementing your diet with a protein shake immediately following your workout.  I also use a special patented exercise bar before I work out that increases my bodies ability to burn fat and decreases the lactic acid so I get less sore muscles. (To find out more, email me:  dannygamache [at] gmail [dot] com)

3. Eat Until Less than Full

One of the biggest problems we face in North America relates to serving sizes.  Whether at home or at a restaurant we tend to end up with plates filled beyond what we need. I notice this anytime I travel overseas.  The serving sizes are significantly smaller. Interestingly, even with the smaller serving sizes I don’t feel any more hungry after eating.  In part, this is because you are really full before you have the sensation of being full. To apply this at home, I simply try to eat until I’m a little less than full.  That gives my stomach and brain time to catch up to each other.

4. Eat More Fiber

In the western world we eat far too little fiber.  Very few people get the recommended 25 to 30 grams a day.  Eating more fiber can have numerous health benefits including reducing the risk of heart disease and other sicknesses.  Eating more fiber also helps with weight loss. Each day I consider ways of getting extra fiber and I will supplement with a shake or bar if necessary.

5. Take Multi-vitamin/Mineral Supplement

Another important step for me has been finding a good multi-vitamin/mineral supplement.  A good supplement will improve your overall nutrition, help you sleep better, give you more energy and because of these things increase your metabolism. Take your time looking for a good quality supplement.  Most supplements have very little absorbed by the body.  Find a supplement with a very high absorption rate.

6. Set Your Goal as an Ideal Weight

Rather than setting your goal as losing a certain amount of weight, you should use your ideal target weight as your goal. If you set your goal to lose a set number of pound you may reach your goal and quickly yo-yo back up.  By setting an ideal target weight as your goal you can create the lifestyle changes that will help you reach and maintain that weight.

Hopefully if you started the New Year with a weight loss goal, you are making progress towards that goal.  If you haven’t, use this as an opportunity to start over.  Determine your ideal weight and set that as the goal.  Start moving towards it by taking at least one simple step today!

Related:
A guest post I wrote on Dumb Little Man: “7 tips to developing the habit of daily exercise”.

Leo @ Zen Habits shares about other ways to increase your fat burning.

Written by:
Danny Gamache
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