26 Fitness Experts Share Their 3 Best Tips For Weight-Loss
Getting one expert opinion is good on its own. Getting 26 in one article is great. Tony Schober reached out to numerous PhDs, nutritionists, TV hosts, fitness pros, celebrity trainers, influential bloggers, authors, and personal trainers and asked them to share their 3 best weight loss tips. They didn't disappoint.
Some of these may be surprising to you! For instance, did you know sleep is a key factor in losing weight?! Read the other expert tips below!
1) Kim Dolan Leto
Kim is the Director of Family Health & Wellness for the International Sports Sciences Association (ISSA) – www.kimdolanleto.com
- Trade in your quick weight loss fix for a permanent lifestyle change. Our society has trained us in instant gratification, but when it comes to our health, we need to commit to the long haul. Determine a clearly defined goal and break it down into the daily responsibilities necessary to accomplish it.
- Learn the math behind your weight-loss goal. Educate yourself on what portions should look like. Count your calories until you are familiar with them. Learn to cook all your favorite foods in a healthy way, and take advantage of the organic health food concepts popping up everywhere.
- Find your passion for exercise. Going to the gym to lift weights and do cardio isn't for everyone. What did you love doing when you were a kid? Get involved in what you enjoy doing, and sign up for an event associated with it.
2) Jill Coleman
Jill holds a MS in Human Nutrition and is an ACSM-certified personal trainer – www.jillfit.com
- Choose ONE SINGLE new thing to implement at a time, and focus on being able to do that single thing well for 3-4 weeks or until it becomes effortless. The more new rules we try to implement at once, the more likely we are to fail at all of them. Sustainability is all about being patient and systematic.
- With that said, the first thing I have my clients implement is an increase in protein or eating protein at every meal, at least 15-20g. For women, they should be aiming for 100g day if possible. Protein helps keep us fuller for longer, more satiated and it helps maintain muscle and decreases hunger and cravings.
- Get the biggest bang for your time in the gym by prioritizing weight-training. The more intense the workout, the longer the caloric afterburn lasts. For traditional cardio, the cals are burned during. With weight training, specific hormonal effects allow us to continue for the rest of the day.
3) Adam Bornstein
Adam is a fitness editor, writer, and NYT best-selling author – www.bornfitness.com
- Consider your lifestyle: If a plan tells you to abandon all carbs and your favorite food is pasta, complete withdrawal probably won't be a great solution. Your job isn't to find the magic bullet, but instead determine what plan seems like a good fit for you–and then make sure it's legitimate.
- Write it down: When you start a weight loss plan, track your foods. I'm not a big fan of counting calories (although I admit that it works), but I do find that most people underestimate how much they eat on a day-to-day basis. So just writing down what you ate–even if you don't track the exact caloric amount–will be extremely helpful in allowing you to make adjustments to either food choices or the amount you eat. Self adjustment is the best adjustment.
- Sleep more: I can't tell you how many people underestimate the impact of poor sleep. Oftentimes it's sleep deprivation that causes people to not only experience more hunger but also crave the foods they know are bad for them. And it doesn't take much: Sleeping less than 7 hours per night is enough to set you back and throw you off track.
4) Ashley Borden
Ashley is a fitness & lifestyle consultant and celebrity trainer – www.ashleyborden.com
- Eliminate anything that has the words "partially hydrogenated oil" in the ingredient list.
- Don't wait until the last minute to plan and make your meals. Take two days a week and prep your food for lunch and dinner. Use bottom ventilated Tupperware to keep food fresh, not soggy. Keep meals simple and leave restaurants for the weekend.
- Work on your overall strength and performance with any workouts you are doing. Keep your energy on form and not what you look like. TRACK your workouts and you can make vast gains.
5) Heather Frey
Heather is a national figure competitor, personal trainer, and the owner of Smash Fit – www.smashfit.com
- First and foremost, stop focusing just on "weight loss". Your goal isn't just to lose weight, you want to feel better, look better, and keep it off forever. Shift your focus to ACTIONS and changing habits. Your day to day and hour to hour choices (the right ones) will have the beautiful consequence of "weight loss".
- EAT. Seems to fly in the face of logic but not really. It's not about eating less food, it's about eating less wrong calories. So by simply replacing wrong foods with the right ones, you often get to eat MORE food, but it will fuel your workouts, your body, muscles, mood and MIND, and that's what will keep you on track.
- CONSISTENCY. Pick a way to work out that you'll love (or like a whole bunch); choose foods you like, and choose a schedule for both that you can live with. Making food and workouts too *hard* will throw off any consistency, and the true path to weight loss and fitness is sticking with it until you get there.
6) Chris Freytag
Chris is Chairman of the Board for the American Council on Exercise (ACE), and is also a personal trainer, health coach, author, and speaker – www.chrisfreytag.com
- Exercise in the morning. Many people report being more alert for the day and more productive when they exercise first thing. If it's first thing, or one of the first things you do, there's less chance of your workout getting postponed or derailed.
- Be calorie savvy and eat clean. Foods that are full of preservatives, additives, chemicals, processed sugars and other junk don't jive with clean eating. Eliminate as much processed food from your diet as you can and eat more fruits, veggies and lean proteins. Include healthy fats like nuts, seeds, avocado, olive oil, coconut oil and even dark chocolate.
- Muscle up. I know you want to burn calories while working out, but if you want your body to work more efficiently, you want your body to burn calories at the highest possible rate even when you're NOT exercising. You want to burn calories when you're sitting at your desk, relaxing at home, or even sleeping. One of the surest ways to do that is by building more muscle mass through strength training.
7) Jon-Erik Kawamoto
Jon-Erik holds a MS in Human Kinetics, Exercise Physiology, and is a Certified Strength and Conditioning Specialist (CSCS) – www.jkconditioning.com
- Tackle weight loss or improvements in body composition with your spouse or friend. Making change(s) is always better with help.
- Get hands on instruction for tasty and healthy recipes. Have your resources available for meal prep e.g. containers, utensils, and most importantly healthy food!
- Add in 3-5 short but intense workouts per week focusing on developing strength, your cardiovascular system, and good movement patterns.