Fitness Explorer10 Commandments for Losing Weight

(And Keeping it Off!)

by Kay Hess

N.A.S.M Certified Fitness Trainer

In the past month, I've received many questions about how to be successful at dieting. Here are a few tips that I have covered in previous articles, many of them are very obvious, but are worth repeating. If you make an effort to practice some of these tips, I'm sure you'll have success in your dieting program!

1. Always eat breakfast. Skipping breakfast sends the message to your body that you're starving because you haven't eaten in several hours. The body protects itself by slowing down the metabolism. Food, especially complex carbohydrates, fuels the metabolism.

2. Eat Earlier in the Day. Research shows that you can lose weight by eating a substantial breakfast and lunch, and eating lighter at dinner.

3. Snack Frequently. Yes, snacking on complex carbohydrates (veggies, fruits and grains) fuels the metabolism. Chances are that eating several small meals (snacks) throughout the day will prevent you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.

4. Eat More Carbohydrates and Protein, Less Fat in your diet. One thing to remember is that carbohydrates and protein can also make you fat if you eat too much of them.

5. Drink 60+ ounces of water a day. Your metabolism needs plenty of water to function properly. Plus, it's great for your skin! Keep bottled water handy and drink it frequently during the day.

6. Avoid Alcohol. Alcohol stimulates your appetite. Wine has been proven to be healthy for you in moderation, so one glass of wine at dinner will probably not ruin your diet.

7. Exercise. Do some aerobic exercise such as walking, jogging, running, swimming or cycling on a daily basis, preferably in the morning.

8. Tone your muscles with weight training at least three times per week. Fat is burned in the muscle tissue. The muscle on your body is the "furnace" where fat is burned. When you lose muscle mass, your "furnace" becomes smaller. It can no longer burn as many calories efficiently as it did when it was larger. By maintaining lean body mass (muscle), your furnace will be able to burn more calories more efficiently. (This means you can eat more!)

9. Never eat less than 1200 calories per day. Less than 1200 calories is usually not enough to support your base metabolism and therefore will slow your metabolism.

10. Stay away from pills, potions, and quick fixes. If you need help with your diet, see your doctor or a licensed nutritionist. Let them work with you to prescribe a safe diet. After visiting a nutritionist for advice on my own diet, I can highly recommend seeing one if you want to be educated in the art of eating properly for your own personal lifestyle.

There is a saying that many competitive body builders use: If the mind won't perceive it, the body won't believe it. In other words, picture yourself often in the body you want to be! Good luck!

Always consult your physician before beginning any exercise routine or diet.

Please address your fitness questions to:

Fitness Explorer

P.O. Box 471

Apalachin, New York 13732

Kay Hess and her husband Bill, an East Coast Weight Lifting Champion, are well known in the area. She has held seminars and has had great success in training both men and women over the last 15 years. She is affiliated with ISSA (International Sports Sciences Association) and certified with NASM (National Academy of Sports Medicine).