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These quick tips on weight loss are based on the five year Curves research study at the Exercise & Sport Nutrition Laboratory at Texas A&M University. The research shows that eating properly all day long, and regular strength training, is the path to permanent weight loss.
If you plan it, you will lose it: Curves research shows people think they are eating 20% less than they actually are. So figure out your meals and snacks ahead of time, and stick to them instead of under-estimating on the fly.
Diaries are a woman’s best friend: Studies show that people who keep a food diary lose up to twice as much weight s those who don’t. Why is journaling magic? It increases awareness of what you’re eating and what you want to be eating.
Break the fast, every day: That’s another way of saying breakfast. Those who start their day with whole grains, lean protein and fresh food are doing it right.
Snacks matter: Eating at least every four hours keeps your fat-burning metabolism revved up all day. Of course, not all snacks are created equal. But healthy carbs like whole grains, or a fruit and protein combo, will help keep those pounds off. And protein shakes can help preserve muscle tissue as you lose weight.
Build strength to stoke your metabolism: Strength training goes hand-in-hand with weight loss because the exercise protects lean muscle tissue, which is so important for your metabolism.
Make tea time green tea time: Water and tea are the best bets for keeping you hydrated, and green tea has the added benefit of boosting metabolism to help with weight loss.
Take a 10,000 step journey every day: Keep moving throughout the day and to remind you to leave your computer on occasion and walk, wear a pedometer and aim for 10,000 steps a day. Park further away, take stairs, walk to the shops…all those extra steps add up to making you feel and look better.
Make a multivitamin part of your diet: The research shows multivitamins can keep you feeling fuller, for longer, when you’re dieting. And calcium has to been shown to boost fat loss so either have 2-3 dairy servings daily or take a calcium supplement. Omega-3 supplements are important to help you get the essential fatty acids that are missing from most diets
Take two servings of patience daily: It takes time to burn off fat. In the first week you see dramatic results but you are losing mostly water. After that, celebrate slow and steady progress. The Curves study shows a plan that has you lose 3.5 kg in the first 30 days is ideal. The body can only burn so much fat each week so if you are losing weight fast you could be losing metabolically active muscle tissue which is the last thing you want.
Double up: Someone days your resolve is strong, and some days you need a friend to help stop you from backsliding to old habits. Enlist help to keep you strong or attend a free Curves Weight Management Class and let Curves trainers be your coaches.
Curves new Eat to Lose Weight Program
Free classes for members and non-members: The Curves plan is detailed over 2 classes within one month. Other monthly free classes are offered on such topics as sleep, osteoporosis ,vitamin D ,healthy fats, eating to lower cholesterol, cancer prevention, diabetes, and mindful eating.