Strategies to Lose Weight

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Losing weight is big business. There are so many weight loss programs, ranging from fitness regimens, miracle supplements and fad diets -- all promising fast weight loss. Unfortunately, fast weight loss has its drawbacks, including fast rebound when the weight loss program is no longer being followed. Here are some effective strategies for losing weight fast and keeping it off for good.

Ditch the Gluten

A recent study found out that a gluten-free diet can help reduce your waistline, insulin resistance, and inflammation. It doesn’t mean you need to go out and replace all your favorite foods with gluten-free varieties. Simply start cutting back on the amount of gluten you consume, and try to be more aware of what you are eating that may contain gluten.

Limit Fruit Consumption to 1 Cup of Cherries or Berries a Day

While fruit is an essential part of a healthy diet, too much consumption of fruits can actually hinder fat loss. Excess fructose, the natural sweetener in fruit, can increase weight gain and leptin resistance. Leptin is a hormone that signals your brain to stop eating; if your brain becomes resistant to it, you are more likely to go after those second helpings.

Switch Your Carbohydrates for Green Vegetables

Cruciferous and leafy vegetables can provide you with antioxidants, nutrients, and fiber for fewer calories than starchy carbohydrates such as rice and potatoes.

Slowly Increase Your Fiber Intake

An epidemiological study reveals that higher fiber consumption is associated with weight loss. Some high-fiber foods include quinoa, legumes, lentils, raspberries, and avocado.

Try an Appetite-Curbing Technique

About 30-60 minutes before eating your meal, add a teaspoon of fiber-blend supplement powder or fresh ground flaxseed to one glass of drinking water. Drink the whole glass and then gauge your hunger level.

Get 7 to 9 hours of Quality Sleep

Poor or inadequate sleep can affect your fat-burning hormones. It can also cause you to add a banana nut muffin to your coffee order in the morning.  Increased appetite or cravings for sugars and carbs are often signs of fatigue.

Do Intervals to Blast Fat

Repeatedly exercising or burst training for just half an hour makes you a fat-burning machine. A study reveals burst training can greatly increase the rate of fat loss.


A study shows that psychological stress, including life events stress and perceived stress, is often associated with weight gain. The simplest way to de-stress is to meditate, breathe deeply, and gently massage your arm or hand for a few minutes. It is very important that you know what works best for you in order to deal with stress effectively.

Losing weight can be a long journey; however, it doesn’t have to be difficult, and it doesn’t have to be temporary. Trying just a few of the practices above can help you transform your weight loss goals into healthy living goals that you can stick with for good.


About Me

I'm Arlene Santiago, the busy mom of three, fitness trainer and health coach. I help moms regain their energy and confidence in themselves through healthy eating and exercise.

What I offer:


- 60 Day Weight Loss and Fitness Program - starts January 15, 2018

1:1 Fitness Training and Health Coaching