7 Tips to Lose it and Keep it Off 

Patrick Dunham's picture
By Patrick Dunham on October 9, 2018

As we all know there is no magic bullet for weight loss. It takes time, consistency and a lot of determination to make the numbers move on the scale, but it is possible and it does not have to be difficult or complicated. Below are my top seven tips for a successful weight loss journey.   
1. Set small goals for small victories
Setting small goals will not only help you lay out a plan to lose weight, but it will also help keep you motivated along the way. When choosing your goals, go with the S.M.A.R.T. method.

You want goals that are: 
Specific: State exactly what your goal is. 
Measurable: Choose a way to measure your progress.
Achievable: Make a realistic goal that can be achieved through hard work.
Realistic and relevant: Be a realist about your goals and determine the relevance to what you want to achieve.
Time-bound and trackable: Set short- and long-term deadlines and track everything. You can determine what you did right or where it all went wrong by tracking it all!
For example, about one to two pounds per week is a typical healthy and achievable goal. In fact, more people keep off the weight when it is gradual and steady!
2. Break time is over
If you are hitting the gym regularly, but you aren’t seeing results, it might be time to take a look at how you spend your time working out. In other words, do you spend more time talking to other people or playing on your phone than actually working out? 

Aim for 30 to 60 seconds between sets to keep your heart rate up and burn more calories.
3. Crank up the intensity
Whether you are strength training or doing cardio, it is no secret that increased intensity will burn more calories and help you lose weight. So, if you are medically cleared to exercise without limitations, aim for a higher-intensity workout that will push you out of your comfort zone. 

Try this interval training workout next time you hit the gym. 
4. Pump up the volume 
If you are not tired after your workouts, check yourself and see if you can crank up the amount of exercise you are doing a notch. For example, if three sets of eight reps is not cutting it, try increasing the reps or sets. Four sets of eight to ten reps could be a good starting point if your workouts have become a bit too easy.
5. Mix it up
You do not have to switch up your entire workout to mix things up, but if you are doing mostly strength training, add in two to five minutes of higher intensity cardio between exercises. If you are doing lots of cardio, take a break every 10 minutes and do three to four sets of strength training, which can be bodyweight or free weights.
6. Create a sustainable program
Just as one to two pounds a week will yield great long-term results, your physical activity should reflect that same mindset. At least 150 minutes of physical activity per week is recommended at a minimum, or 30 minutes a day, five times per week.  

If one hour of exercise is too much, it is more beneficial to exercise 30 to 45 minutes five to seven times a week, than one hour twice a week.
7. Fuel and re-fuel with real food
Do your best to consume real food to fuel your workouts. There are lots of pills, powders and patches out there that claim to do amazing things, and while some might boost your results temporarily, you will need to continue consuming those supplements forever if you want those results forever.  

You can save money on supplements by finding the “whole food” replacement. For instance, black coffee before workouts instead of pre-workout powders.

Overall, it is about making lifestyle changes that you can stick with. Good luck on your weight loss journey and check back in for more wellness tips and some of my favorite workouts. 

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