We got people on the inside to reveal the practical, actionable trade secrets they share with their clients. Here’s how to lose weight, according to the pros.
1- Don’t expect miracles:
As much as you fantasize about it, you’re not going to have extreme weight loss in a week. Instead, you want to set realistic goals and then be prepared to stick with your diet plan for weeks, even months. “I tell clients that it takes four weeks to feel better, six weeks to see some differences, and really a full eight weeks to see a lot of changes and long-term results,” says Phyl London, a Level IV Master Trainer specializing in Pilates and Group Exercise instruction who created Bodiphy®, a program that brings you through Pilates, Barre, strength, and alignment training. That means you need to stay on track even when the scale isn’t budging — because it may start moving the following week!
2- Any diet works, as long as you stick with it:
Low-carb or low-fat? Don’t stress. A study published in JAMA found that what diet you choose really doesn’t matter if you want extreme weight loss. What’s more important is that you actually follow it. Weight-loss differences between popular diets like Atkins, Weight Watchers, Jenny Craig, South Beach, and Nutrisystem — which were all among those included in the study — are minimal. And they have similar levels of effectiveness, researchers found.
3-If you bite it, write it :
Before you overhaul your eating habits, try one of our best extreme weight loss tips: Record everything you drink and eat. Take advantage of apps and website or use pen and paper. Note trouble spots, like that 3 p.m. candy bar or evening bowl of ice cream. “This is the single most important thing you can do when you’re watching your calories,” says Paige Waehner, a certified personal trainer and author of The About.com Guide to Getting in Shape. “I have so many clients who think they’re eating healthfully, but writing down every bite makes you aware of those extra calories you eat without even realizing it. Just an extra handful of nuts could cost you more than 100 calories.”
4-Tell everyone about your campaign:
Don’t keep your weight-loss goals a secret. Improve your chances of weight-loss success by spreading the word to friends and family about your new diet. It will help motivate you and increase your accountability. “Almost no one succeeds without support from the people around them,” says Malia Frey, MA, CPT, CHC, a health coach and personal trainer. “Asking for help is the most important part of your weight-loss program.”
5-Sweat the small stuff:
A free sample of pizza at the grocery store. A nibble of the cookies your colleague brought into work. A bite of your son’s grilled cheese sandwich at the diner. Yes, it may just be a taste here and there but the calories from those BLTs — bites, licks, and tastes — really do add up. So, heed this weight-loss tip: If you’re not hungry or a food is not on your meal plan, don’t eat it.
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