Weight Loss Challenge

Weight Loss Challenge

Your Approach to Weight Loss – An RX Fitness Action Guide

weight loss challenge man eating breakfast

Anyone who has ever set out to drop a few pounds already knows that weight loss can be a painfully slow process. Sometimes this is due to unrealistic expectations, but often it has more to do with your approach to the goal and your lifestyle habits. Many of us focus only on one aspect of the problem; calories. While watching your calorie intake is definitely important, not only to your weight loss goals but to your overall health and fitness, there is a lot more to the equation. A few of the right kind of calories can contain a lot of energy, so finding the right balance in your diet, exercise, hydration and sleeping habits can make a huge difference in how quickly you see the pounds come off.

There are plenty of steps you can take to move the process along. Adopting a few, small, positive habits and sticking to them can help you reach your goal more quickly and safely than any crash diet ever can. And, you'll be more likely to keep the weight off over the long haul.

We've listed some helpful steps you can take to speed up the process, and we've made them available as an "action guide" you can download at the end of this post. Good luck and good health.

Start With The Basics

  1. Skip breakfast. This may be counter to the advice given to you as a child, but recent studies show that skipping breakfast can be a healthy way to lose weight. Research the term “intermittent fasting” for more information.
  2. Stick to no-calorie beverages. It’s easier to drink a lot of calories than to eat them. Sugary drinks can add a lot of calories in a hurry. The same goes for your morning latte. Water is the best option.
  3. Add coffee or tea to your diet. Try to avoid adding milk or sugar. The caffeine found in both can suppress appetite. Caffeine has also been shown to mobilize fat stores.
  4. Eat more fiber. Fiber can fill you up, stabilize blood sugar levels, and keep you regular
  5. Choose more unprocessed foods. If you only eat meat, vegetables, fruit, and grains, it’s not easy to eat enough to maintain a heavy body weight. It’s the man-made foods like pasta, bread, cookies, ice cream, and cheese that usually create an issue.
  6. Take a morning walk. Instead of having breakfast, put on your walking shoes and take a tour of your neighborhood or hop on the treadmill. A 20-minute walk can do wonders if done regularly.
  7. Make vegetables the main course of every meal. Vegetables are packed with vitamins and minerals, and most have few calories.
  8. Employ Some Weight Loss Technology

    weight loss challenge woman with earbuds

  9. Track your diet. Use a diet-tracking app or software to keep track of the foods you eat.
  10. Get enough sleep. Those that sleep less than 6 hours tend to have a higher percentage of body fat. Your body doesn’t operate optimally without enough sleep.
  11. Move more. Find ways to add more steps to your day. Park further from the door when you go to work or to the store. Use the stairs instead of the elevator or escalator.
  12. Try interval training. Taking a long walk is great, but it’s even better if you add in a few sprints. Long, easy workouts can burn more calories during the workout, but intense exercise burns calories for hours.
  13. Weigh yourself each day. Keep a spreadsheet of your weight and take an average at the end of each week. When you measure something, it tends to change.
  14. Have an appetizer. Carrots, celery sticks, and salad are good examples. Fill up a little on healthy food before the main course.
  15. Eat mindfully. Pay attention to your food. Notice the taste and focus on the sensation of eating.
  16. Be careful when eating out. It’s easier to throw caution to the wind while dining at your favorite restaurant. Try to eat at home where you have more control over the situation.
  17. Get a partner. You’ll stick to your diet and exercise program better if you have a partner to keep you accountable.
  18. Eat slower. Chew your food completely. Drink a full glass of water with dinner. Count to five between bites. Do whatever is necessary to slow down and you’ll eat less.

Keep Your Eyes On The Prize

While there is probably nothing that will allow you to lose weight as quickly as you’d like, there are many things you can do to expedite the process. They're not difficult, but they do require a will to stick to your routine and keep your eyes on your goal. It's easy to misstep but when you do, shake it off and get back on track. Minor setbacks are to be expected but they're easily overcome if you stay focused on "the prize." You can download the above steps here in our Action Guide PDF.

Contact Tim Adams for more great tips for recommended fitness accessories.

RX Fitness Equipment Is Here to Help

Fitness Equipment - A Shopper's Guide

If you've hit a roadblock in your weight loss progress and you'd like to discuss it with a professional, RX Fitness works with hundreds of coaches, personal trainers and nutritionists. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by any of our three store locations or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.

Contact us for a free consultation or stop by any of our three stores and take something for a test drive. We’re here to help.

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