10 Weight Loss Tips (Student Edition)

Weight Loss Before Picture

“Change happens when the pain of staying the same is greater than the pain of change.” – Tony Robbins

1) Become a Self Starter
No one is going to lose this weight for you. In fact, you will find many people resistant to changing their habits to help you achieve your dream. You have to decide that you want this enough that you will do it with or without the help of others.

2) Choose a Maintainable Plan
Crash diets may work in the short term but will rapidly reverse once you stop. You need to choose a plan that can work with your lifestyle. Extreme diet or exercise is never going to work long term.

3) Don’t Start Too Big
Many people make the mistake of going from overeating to undereating. If you were eating 3,500 calories a day, don’t then just drop to 1,300 a day. You will lose the motivation to keep it going because you will be miserable. Take smaller steps and you will achieve far more than you ever expected. Big weight loss takes time.

4) Plan Out Your Workout
Make a plan of what you want to achieve in your workout BEFORE you start. That way you don’t just stop once you start feeling good. Plus, who doesn’t like to accomplish something they set out to do? You would be surprised how fulfilling it is to cross something off of a list.

5) Success Is More Than A Number On A Scale
Progress isn’t all about the number on the scale. As you progress on your journey, you will gain muscle and your body will become more toned. Neither of these things will be reflected positively on a scale. Do something other than weighing yourself, like taking measurements. You will feel much better in those times that the scale doesn’t reflect your hard work.

6) Diet is Most Important
You didn’t become overweight by not exercising. You became overweight by not eating properly day after day. While exercise is important in the process, you can’t out-exercise your poor diet and maintain it for the rest of your life. Remember, six pack abs are made in the kitchen.

7) Push Yourself Once A Week
Try something new every week. It doesn’t matter if it is a new routine, longer/heavier sets, or trying a new recipe. These new things will keep you interested and motivated. You don’t know what you can accomplish if you never try it. I promise, you won’t regret it!

8) Know When You’ve Fallen Off the Wagon
You will fall off the wagon eventually. Many people will fall off after putting in all the hard work once they discover their newly improved body. It is important for you to take time to assess yourself and make sure you are heading towards a goal.

9) Surround Yourself With Experience
Find friends, trainers, and strangers who have gone through (or are currently going through) the weight loss journey. These people can help you better understand the process and struggles that come with a long weight loss journey. It is also wise to befriend a few trainers and experts.

10) Goals Make Dreams Come True
Writing down and accomplishing goals is the only way you can get that body you’ve dreamed about. It is important to set achievable goals that still push you. You will be surprised what you can accomplish when you break it down into small steps. Don’t worry about the length of the journey and just keep focused. You will get there.

10 Weight Loss Tips (Trainer Edition)

Fitness Climbing
1) Working out doesn’t have to be a bad experience
Everyone immediately correlates exercise to being chained to a treadmill for long periods of time. This is the wrong mentality: with all the different types of exercises and free online fitness information available, exercise can be more of a game or hobby than a painful commitment. Jazzercize, zumba, yoga, free running, parkour, ultimate frisbee, aqua cycling, and tabata are some of the new fitness trends that have become large in the fitness environment. These are just some of the new things that have come out, but we can’t forget finding enjoyment in simple things like hiking, bicycling, swimming, and (for some people), running. My overall point is that you should find something you enjoy if you want to have a long term plan that will provide you with various physical and mental benefits.

2) Learn some nutrition basics
Some of the major downfalls people experience when trying to lose weight are nutrition based. You need to feed your body in relation to your exercise levels; using only nutrition to control your weight gives only short term results, and as soon as you go off the diet the weight often comes right back. In order to keep weight off in the long term, it’s important to establish a healthy diet as well as healthy exercise habits. Make sure to stay hydrated!

3) Create a schedule and STICK TO IT
Most people who are starting an exercise program or are planning a workout regimen somehow decide that, even without a schedule, they will actually work out regularly. Unfortunately, most of us have lives that tend to interfere with our workout schedules, and many people instantly sacrifice the workout to do something else. By creating a strict schedule you will not only be able to keep you workouts organized, but your body will adapt to the schedule in unique ways. Also, after establishing a schedule, you might feel guilty when you skip a planned workout. Once the schedule starts to get neglected, it is usually all downhill from there.

4) Set a tangible goal
If your goal is just to “get in shape,” you will have no way to track it or ever know you’ve succeeded in reaching your goal. It’s important to have a specific goal or goals in mind; generalized goals can be ambiguous and lead to demotivation. Your goal can be anything from having a goal of doing a pull-up by a certain date to running a marathon or losing a specific amount of weight.

5) Track your progress
Seeing progress towards your goal will help motivate you when you are doubting yourself. When you can look back and see that you have made progress over time, it’ll be easier to stay on track.

6) Find people that you can work out with
If you have a schedule, it is easy to collaborate with friends to exercise. If you have a gym membership, another benefit of sticking to a schedule is that you might get to know others that work out on a similar schedule or attend the same fitness classes you do.

7) Don’t be afraid to talk about it
Often times people are afraid to admit they go to a gym or are self-conscious when speaking about weight loss. Even if you are upset about your weight, remember that at least you are taking action to improvement.

8) Hydration is key
Water allows your body to function at its best and also aids in cleansing your body of toxins. With all the diuretics we are exposed to on a daily basis (like caffeine, alcohol, and various medications), the average person rarely consumes enough water.

9) Focus on what you are working on
Many people try to distract themselves from workouts by listening to music, reading books, or watching TV while working out so that it is less of a chore. Personally, I feel it’s important to focus on the workout–this will help you improve yourself exponentially. When I work out I pay very close attention to what exercises activate specific muscle groups and how they all feel.

10) Trust yourself and your plan
When people get frustrated they often question if what they are doing is working. This is when you need to recommit and believe in everything you are doing. Many times, people will start a weight loss program and gain a small amount of weight at the outset. Often, people will take this to mean that working out isn’t “working,” so they give up almost immediately. However, it’s important to remember that muscle weighs more than fat, and before you lose fat, you might gain muscle mass.