Helpful, practical and encouraging weight loss tips

April 6, 8:40 PMFitness ExaminerStefan Pinto

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Helpful, practical and encouraging tips that will help you to stay motivated, focused and realistic about your diet and weight loss intentions.

• Calculate your daily calorie needs
  One size does not fit all. Visit www.myPyramid.com for personalized eating plans and interactive tools to help you plan and assess your food choices based on the Dietary Guidelines for Americans.
   
• Eat a "Mediterranean" diet
  A diet consisting of lots of fruit, veggies, nuts, olive oil and fish is more effective for weight loss than going low-fat. In fact, low-fat foods can actually be higher in sugar and sodium. Visit the American Heart Association for more information.
  
  
• Consider scheduling
  and breaking up your workouts
  Almost mandatory for people just starting a gym routine, is the act of actually writing their workouts in a planner. If you cannot devote at least an hour of time a day, consider breaking up your workouts into two or three sessions: 20 mins in the morning, 20 mins in the afternoon and 20 mins in the evening.
  
  
• Do only one set
  For beginning weight lifters, try doing one set instead of the typical three (a "set" is the same movement with weights. A "rep" is the number of those movements). This low-volume type training could reduce muscle damage – especially for beginners – and allow you to do varying types of motion, combining different exercises.
  
  
• Rest at least three minutes
  Unless you are super strength training, take a rest between sets. Studies indicate you will perform better if you rest for at least three minutes between sets. Muscles will have adequate time to recover, allowing you to store the necessary momentum needed for the next set.
   
• Workout in water
  Now that summer is almost here, combine pool days with your exercise routines; do your "flies" underwater to strengthen your chest, shoulders and back.
   
• Get motivated with music
  Listen to your favorite motivational music. It doesn't have to be labeled motivational music, I just mean music that will get you going. As I rise early, I allow myself time to listen to motivational books. This helps tune out negativity and puts a plan for the day in motion.
   
• Drink tea
  Admittedly, I am a coffee drinker. But tea has certain health benefits and have been proven to reduce stress, assist with digestion and even fight disease! Try a warm cup of herbal tea after dinner or in the early afternoon. I brew an iced tea consisting of six lemon tea bags in a pitcher and refrigerate. Perfect for gym and on-the-go consumption.

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