Secrets of Successful Losers

Secrets of Successful Losers

By Bob Greene

In the 27 years that I've been helping clients lose weight and live healthier lives -- including my recent efforts with "The Best Life Diet" and my Web site -- I've learned a thing or two about what separates those who succeed from those who fail. In fact, I've compiled a list of seven strategies that successful losers rely on to slim down and live their best lives. Feel free to use their tips, and you, too, can join the losing team!


Reggie Casagrande

They make exercise a priority.

Exercise is a vital ingredient in the weight-loss formula. Ideally, you should incorporate both aerobic exercise and strength training into your routine because they help you burn calories in different ways. Aerobic exercise promotes the production of the enzymes that boost oxygen consumption and therefore the burning of calories, while strength training helps you maintain and build muscle. (Muscle tissue requires more calories to maintain than fat, so the more muscle you have the more calories you burn.) So schedule your sweat session as you would a work meeting or other important appointment, and be sure to keep it!

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They never skip breakfast.

Breakfast truly is the most important meal of the day! It helps get your metabolism going and gives you an energy-boost. Not to mention, many breakfast foods (think whole-wheat cereal or toast) are loaded with fiber, which helps you feel full, or other good-for-you nutrients, such as the calcium in non-fat or one percent yogurt and milk. It's no wonder studies show that breakfast eaters are often slimmer than those who skip it. So start your day off right with a healthy, balanced meal.

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They follow a regular eating schedule.

Many people skip meals in an effort to cut calories, but this strategy usually backfires. Instead, you'll end up ravenously hungry and unable to make smart decisions about what and how much to eat. On the other hand, if you eat three meals with a snack or two in between, you prevent your hunger from getting out of control and it's easier to keep your calorie intake in check.

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They work out in the morning.

Morning workouts seem to be more effective -- providing they work for you and you can stick with them. Evidence suggests that the metabolism is elevated to a greater extent when you work out in the morning, allowing you to burn more total calories in a day. Plus, morning exercisers have a higher adherence rate; when you put off exercise until the afternoon or evening, there's a chance that life (a business meeting that runs late, a child getting sick, etc.) can get in the way.

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They establish a strong support system.

Weight loss is hard, so why go it alone? Research shows that people who have support have an easier time slimming down than those who try to do it solo. So round up family members or friends to cheer you on. Recruit a workout buddy who can keep you motivated. Or join an online support group. The message boards on TheBestLife.com for example, are a great resource; members swap tips and stories and offer each other advice and encouragement.

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They focus on more than just diet and exercise-they also look at the emotional reasons why they overeat.

For many people, weight is just a symptom. They eat because they're stressed, lonely, depressed, embarrassed. To lose the weight and keep it off, you'll have to do a little soul-searching to figure out what drives you to overeat. Keeping a food log, where you record not only what you eat and how much, but also how you feel, can help you get at some of these deeper issues.

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They don't see weight loss as a black-and-white issue.

Most people take an all-or-nothing approach to weight loss: They're either on or off their diet; they're either being good or bad. But being successful on a weight-loss plan requires that you break this kind of thinking. One bad meal or even a day of making less-than-healthy choices won't undo all your hard work or destine you to failure. Slip-ups are inevitable so cut yourself some slack. As long as you make healthy decisions the majority of the time, you're on the right track!

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