While fad diets, fasting, and intense exercise can help you shed unwanted weight quickly, your goal is to lose the weight and keep it off for the long haul.

The healthiest, most effective, and long-lasting way to shed pounds is to do so at a rate of 1-2 pounds per week. In fact, studies have shown that losing weight too quickly can put you at risk for several health problems, including muscle loss, decreased metabolism, and nutritional deficiencies.

Worse, those who yo-yo diet and exercise inconsistently will often regain the weight they’ve lost–and then some–within one year.

The key to taking it off and keeping it off is maintaining a slow, steady pace.

Don’t Use The “D” Word

The problem with diets is that most are not sustainable. Are you really going to keep tracking points or drinking protein shakes three times a day for the rest of your life? Most of us who have tried usually fail. It’s not a character flaw or a lack of willpower. It’s just a simple fact…your body needs fuel to run efficiently, maintain energy, build muscle, and do all the other miraculous things it does.

Instead of dieting, eat smart. Eating smart is a lifestyle choice that doesn’t require protein powders or bars, points, or calculators. Making healthy food choices means cutting out junk (sugary, starchy, processed, and fat-filled foods,) and instead, eating reasonable portions of whole foods, such as cooked and raw vegetables, fresh fruits, whole grains, lean meats, and low-fat dairy.


One of the most effective forms of exercise for weight loss, decreased belly fat, and improved fitness is High Intensity Interval Training (HIIT). HIIT pairs brief, intense bursts of activity with even shorter rest periods in between. A HIIT workout incorporates a variety of exercises and might include jumping jacks, burpees, high-knees running, or pushups.  

What’s more, HIIT helps you build endurance, improves cardiovascular health, improves cholesterol levels, and can even help fight type 2 diabetes. Best of all, HIIT doesn’t require long, boring hours on a treadmill or expensive special equipment, making it one of the easiest forms of exercise to consistently perform.

More Tips

Getting fit and losing weight is a journey. You can increase your chances for long-term success by incorporating as many of these tips into your lifestyle as possible.

  • Get your sleep. People who are sleep deprived may experience spikes in hormone levels that increase hunger. When you don’t get enough rest, you may feel hungrier than normal, which could lead to unhealthy eating.
  • Drink your aqua. It’s common to confuse thirst with hunger. Drinking plenty of water throughout your day makes you feel full longer and even increases the number of calories burned. Experts recommend you drink half your weight in ounces of water, e.g. if you weigh 150 lbs., you should be drinking 75 oz. of water a day.
  • Find your peace. Stress levels may lead to over indulging, binge eating, or mindless consumption. Exercise, meditation, reducing caffeine intake, journaling, and even laughing are wonderful ways to reduce stress and improve your weight loss success.

Get Empowered at MPower

MPower Fitness offers you the strategies, exercise, nutritional guidance, coaching, and support you need to lose weight for the long haul. Best of all, when you enroll in our MPower 28-Day Challenge today, you get your first month at half price. Come join the fitness family at MPower. We’re here for you every step of the way to your long-term fitness and weight loss goals.

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