17 Best Weight Loss Tips (From My LA and NYC Personal Trainer Friends)
Weight loss can be difficult. If it wasn’t we’d all be walking around with 6 pack abs and gracing the covers of magazines. Obviously it’s not easy, however, there is a method to the madness, and some weight loss tips and strategies that work better than others. You can lose weight. You can improve your overall health. Start by reading this article and then take action!
Today I have a special treat for you. I reached out to two of my personal trainer friends to get their best weight loss tips and I’m sharing them with you! You’re welcome 😉
Meena is an awesome personal trainer in Los Angeles with a Precision Nutrition Certification on top of being a NASM Certified Personal Trainer. She also wrote the post Why Your Body Isn’t Changing for Just Go Fitness and loves working with women to help them develop better habits and actually change their bodies.
Vinny is a bad-ass, strong as hell, trainer in New York City. He’s a NSCA Certified Personal Trainer, Functional Range Conditioning Specialist, Bio Force Conditioning Coach, and has experience through the Postural Restoration Institute. He works with a wide variety of clients and is extremely knowledgeable. He consistently lifts very heavy objects and puts them down. He’s real good at that.
Ladies first, so let’s start with Meena.
Meena’s Weight Loss Tips
Most of my clients know the basics. They know what to eat, what not to eat, when to eat, etc. The trick is actually doing it. There are a number of reasons why following these rules can be challenging. A lot of us have a bad relationship with food. We emotionally eat because we associate food with comfort. Others of us grew up making poor choices and now find it hard to break those habits. After all, who doesn’t miss mom’s cooking?
These are some tricks I’ve developed to help you stay on track:
Have an Exact Goal
I have all my clients think back to a time when they were at their goal weight. I have them find an outfit from that time that no longer fits. Every week I have them try on their outfit again. As they see that outfit getting looser and looser their motivation grows. Try to find that outfit you’d love to get back into and try it on every so often. It will show you that although you’re not at your goal quite yet, you are getting closer every day. It also helps to take before and after pictures so you can really see how far you’ve come.
Understand the Process
We all know the story of the tortoise and the hare. The hare starts strong then burns out, while the tortoise starts out slow and makes it to the finish line. Weight loss takes time and there is no quick fix. There are quite a few detoxes out there promising weight loss in the double digits in mere days. Look closer at those ads and you’ll see there’s no mention of maintaining in your weight loss. That’s because chances are that unless you can keep up with the detox forever (not recommended) you’ll gain it back as fast as you lost it. The key is to understand that weight loss is a process and to take one day at a time.
Change Your View of Fitness
Most people would rather not be at the gym and I don’t blame them. It takes a lot of commitment to hit the gym every day, especially when you’ve got so many other things to do. That’s why I encourage my clients to change their perspective. If you see working out as a necessary evil in order to lose weight, you will fail. Why? Because it’s a negative motivation and we tend to avoid things we feel negatively about. Instead, I personally imagine the feeling I get AFTER my workout. I recreate that endorphin high and pretty soon, dare I say, I’m excited to work out because I know how good I’m going to feel. As soon as you can make working out a reward, you’ll find you actually look forward to your gym session.
Add vs Delete
Don’t ever go cold turkey. If you get rid of everything you love you’ll not only give up but you’ll form a bad relationship with the idea of weight loss. You’ll see it as something unattainable. Start by adding good food and slowly deleting the bad stuff one at a time. What is good food you ask? See my next point:
Eat REAL Food
I have a lot of clients doing specially prepared meal plans, all of which come in plastic microwaveable containers with loads of sodium and empty calories. The key to health is eating real food. What I mean by that is instead of shopping in the middle of the grocery store, try to stay primarily in the produce section. Buy vegetables and fruit in their whole form instead of already chopped up and processed. If it’s financially difficult to buy all organic produce then buying frozen produce is the next best thing. If the majority of your food falls under a vegetable, fruit, nut, seed, or lean protein you’re doing a great job!
Stick With It
“It’s not that I’m so smart, it’s just that I stay with problems longer.” – Albert Einstein. I love this quote because it’s so true. The people who get to their goal aren’t necessarily more gifted, they just stick with it for a long time. Be consistent and never give up!
Don’t Sweat the Small Stuff
Since eating healthy can be difficult, many people obsess over being “perfect” and get down on themselves when they slip up and eat something they shouldn’t. It’s important to understand that your body changes through HABITS. If you were to tell me you get frozen yogurt every other day I may tell you that is a bit excessive. However, if you were my client and I knew you used to get frozen yogurt every day, I would be happy with that progress. It’s not about being perfect, it’s about being better than you were yesterday.
Vinny’s Weight Loss Tips
Limit Your Stress
Don’t create stressors that can be avoided. A lack of preparation will create more stress than anything else.
Diet is HUGE
Eat real food when you are hungry. Most people say you have to eat every few hours. I think having three quality meals a day is clutch. Supplements aren’t food. Hydrate as much as possible. Eat more greens.
Keep Training Consistent
You body is going to adapt to a specific type of stress. If you are in a strength block, keep everything strength oriented. If you are in a hypertrophy or strength endurance block keep it consistent. Jumping ship too often or switching it up will only confuse your body and set off a cascade of reactions that won’t really get you anywhere.
Instead of Training Harder, Train Smarter
Periodize your training amount around managing stressors. If Mondays are a better day to train hard, front load your week.
Increase Training Frequency Over Intensity of Each Session
Training sessions don’t have to be long. I’d rather have people train 15 minutes a day, 7 days a week then once a week for an hour and 45 minutes.
Sleep is the Biggest Factor of All
Create a bed-time hygiene to ensure you are getting quality sleep. The crappier sleep you get, the more likely you will be to slack on workouts, nutrition and overall productivity.
Routine is Clutch
Creating healthy habits will help reduce stress and enrich your health and wellness results.
Do Things You Enjoy Most in Life as Often as Possible
The happier you are, the better you will feel, the more productive and successful you will be at achieving your goals.
Invest in a Heart Rate Monitor
Most people can’t regulate how hard they are working. Having a heart rate monitor will help ensure you are training in specific zones that will aid in your results.
Every Day Doesn’t Have to Be a Hard Day
As good as it is to work really hard, it’s even better to recover from training. I lift 3 days a week and do 3 days of conditioning.
There you have it my friends, some of the best weight loss tips from two top personal trainers. I challenge you to start utilizing these tips this week to help you lose weight and get in better shape.
Leave a comment below on what weight loss tips you found most valuable!