10 ways to help you lose weight

Chandi Schwab

1.Schedule Your Sleep: There is no way around this, either you get quality sleep (and enough of it) or your body will eventually work against you when trying to lose weight. Sleep is a precious time for your body to repair and rejuvenate. Lack of quality sleep can increase stress hormones which then store fat around your belly. On average, the body needs seven to eight hours of sleep at night so aim for that as much as possible. Quick tips: try to be in bed before 11 pm and avoid any active stimulation 30-45 minutes before bed.

2.Eat Your Carbs: Yes, we said carbs. Your body needs the right kind of them. A simple tip to selecting healthy carbs is this: If you can pick, grow, or harvest the carb, you are on the right track. This definitely includes eating all vegetables - eating vegetables helps you feel full while simultaneously giving your body some of the best nutrients for your body in the world!

3.Pick A Pattern: Your metabolism needs to be told what to do, you cannot think yourself thin! You can increase your weight loss by eating real food that your body recognizes, at the right times. For most people, the ideal pattern is to eat three meals and one snack per day. I truly believe eating healthy small portion meals every 2-3 hours is the way to go, but do what works for you and your schedule. Quick tips: don't ever skip breakfast and keep dinner your smallest meal of the day. Try eating fruit if you have a late night sweet tooth.

4.Portion Contro: Let's admit it, most people eat too much food. The reality is that your body does not require excessive portions. Work with a qualified nutritionist or dietitian to figure out what your individual body needs each day to run optimally. Eating smaller portions of real, unprocessed food, more often throughout the day, will give you the nutrients your body needs and satisfy you so you don't overeat.

5.Work It Out: Exercise is important and the combination of cardio and resistance training is ideal. Do an interval-based cardio workout that includes resistance training three to five times per week for a total of 60 minutes per session. If you only have 30 minutes per day, alternate cardio and resistance training days. Interval cardio workouts can be done on a stair stepper, doing sprints outside or simply on a treadmill. Resistance training can include using free weights, yoga, Pilates or just use your own body weight through pushups, pull-ups and sit ups. I thriveso much off of my workouts, getting your boy moving is the best way to happiness.

6.Water Rules: Hydration is key to weight loss. Drink approximately two to three liters per day, or divide your body weight by 2 and drink that much water in oz.
Quick tip: drinking most of your water between meals and very little during meals helps your body digest properly and enhances your body's ability to extract all the nutrients it craves from the food you just ate!

7.A Sunny Outlook: Get outside and absorb some Vitamin D from the sun for at least 15-20 minutes per day. Ideally without SPF (okay to cover your face) for that brief time so you can soak in the Vitamin D. Talk to your doctor about this and have your Vitamin D levels checked annually or consider taking a Vitamin D supplement. This can change your life in more ways than you realize.

8.Sooth By Spa or relaxing activities you enjoy: Taking time out for you and your health allows you to focus, reduce stress in your life, reset what is important to you and helps you gain a clearer understanding of your priorities.

9.Quiet Time: In this era of technology and instant contact, it is vital to carve out some time for you. Try to take a break every day to relax, clear your mind and collect your thoughts and regroup. The constant, frantic pace of life can be damaging to your health, remember to give yourself some peace even if for only a moment.

10.Find Support: Surround yourself with people and activities that inspire, motivate and support you in achieving your goals. This year, find what you enjoy and love doing and go for it! If you want to lose weight and keep active, join an exercise class, fitness group or meet-up in your area.
Most importantly, don't strive for absolute perfection. Understand that you won't be perfect in your goals, just be sure to daily get back on track;)Good Luck!!