Fitness, health and wellness have become the recent buzzwords. Everybody’s got a personal trainer, celebrity fitness instructors are ever-popular and mind body exercises like yoga and tai chi have become a rage in the world of fitness. There are many fitness experts and their PR machinery who are working an extra mile to revolutionize the way we think about health and wellness.
While trying to understand and acknowledge the most influential experts in this space, we considered couple of factors like professional certificates and degrees, media coverage, research, product innovation, and most importantly, social reach. Here is our list of most influential figures in the world of fitness and health. Planning to get your mind and body in shape? Read on to unravel their time-tested, effective expert weight loss tips and say hello to a fitter, healthier you!
Fitness Experts Secrets on How to Lose Weight Effectively
1. Tony Horton:
- Stick to the 5 basic whole food groups: lean proteins, vegetables, fruits, whole grains and healthy fats.
- Cut out sugar and artificial sweeteners from your diet. Eliminate any beverage that’s loaded with sugar and/or chemicals. This includes diet soda and any processed food that contain artificial sweeteners. If a serving has more than 5 grams of sugar per serving on the nutrition label – stay away!
- Cook and eat like your great, great, great grandparents – eat whole foods as close to their source as possible, and avoid foods that come in boxes, bags, and cans.
2. Nate Miyaki:
- Don’t try to out-exercise a poor diet: What do you think of first when it comes to losing weight, dropping a dress size, or getting ready for bikini season? Is it going for a run, taking an exercise class, or following the latest “extreme” infomercial workout? That’s a big belly fat mistake. Here’s a simple advice on how to lose weight quickly which you can remember and follow: your diet and food habits play a major role in your fat loss and health goals than any other fitness factor. There has been only one universal theme. Use diet for 80% of your fat loss. Exercise is just the icing on the cake.
- Ditch the muffins to drop the muffin top (cut back on refined, processed foods): What’s the biggest problem with our modern, Y2K diet? Why are we battling so many health conditions and diseases? Why is such a large percentage of our population overweight?
The simple answer is that we just eat way too many refined, processed foods. Processed and fast foods that contain high fructose corn syrup, trans fats, and vegetable oils can cause insulin resistance, poor blood sugar control, stubborn body fat, whole body inflammation, water retention, bloating, and gastrointestinal distress.
So what is the highest-level dietary step you can take in order to get the ball (of fat) rolling (off of your body)? Return to our evolutionary past by eating more real, natural foods. That will take you 90% of the way in achieving your health and weight loss goals without all of the over-complication, confusion, and misinformation in the health & fitness industry.
What is a simple, real-world diet template you can use to accomplish that task, yet also provide delicious meals and a ton of food variety?
- Eat an Island-style Diet: Think about it. What would you eat on a tropical island, perhaps while stranded there with the man of your dreams? It would be natural foods that you could hunt or gather. Your diet would look like this – fish and lean meats, vegetables, tropical fruits, coconut, and root vegetables (yams, sweet potatoes, taro root).
What is noticeably absent? Products like fast food, soda and high fructose corn syrup, vegetable oils, refined flour, pastries, pizza, packaged snacks, or other processed foods that not only dominate our modern diets, but also damage our health and pack on the pounds.
Cultures that follow more of an Island-style diet – Kitavans, Okinawans, traditional Japanese, native Hawaiian, etc. – exhibit immaculate biomarkers of health and have low incidences of heart disease, stroke, and diabetes.
The lesson is simple. If you want to look your best, you have to take care of your hair, skin, and health from the inside out. Let the Island-style diet lead the way.
3. Helen M. Ryan:
- Brush your teeth or use mouth wash after every meal (and snack if possible): This might sound trivial but it yields amazing results. By brushing your teeth or using a rinse you remove the taste of food from your mouth, which also removes your desire to continue to eat. You also do not want to ‘dirty up’ your clean mouth again. Plus, after a good brushing or a strong mouthwash rinse, food just doesn’t taste quite the same.
- If you can’t fit in longer workouts don’t worry: When you are busy, set a timer for 55 minutes and work (or do housework, studying, sewing, television watching, internet surfing, etc.) for that length of time. When the timer goes off, get up and exercise a specific muscle group or do cardio for a few minutes. For example, you can do squats one break, lunges the next break, then pushups, triceps dips, jumping jacks, and so on. This is really effective if you exercise hard, because your heart gets pumping, your muscles get toned, and you boost your metabolism – without getting completely drenched. Working out for a few minutes at a time, throughout the day, can get you in great shape with minimal time investment. You will also think more clearly with fresh, oxygenated blood to your brain.
- Eat your veggies first: Have vegetables with your lunch and dinner and eat them up before the rest of your meal. Whether they are in the form of a salad (hold the dressing or go for low fat or a dab of olive oil), steamed or grilled, vegetables will help fill you up, leading to you eating less. It takes anywhere from 20 to 40 minutes for you to start registering that you are getting full, and it’s harder to overeat higher calorie foods when your stomach is full of healthy vegetables.
Here is how to lose weight effectively as said by one of these great weight loss experts, Helen M.Ryan.
4. Joy Bauer:
- Sip 2 glasses of water before each meal: Drinking natural, zero-calorie water is not only essential for feeling your best, but it’s also a clever way to fill up your tummy. Sipping on 2 eight-ounce glasses of water within 30 minutes before your meals will take up room in your stomach so you end up consuming less at your actual meal. Plus, you’re helping your body stay hydrated so everything runs smoothly, and of course, keep your skin radiant and fresh too.
- Start dinner with a vegetable first course: Before your main meal, load up on vegetables. Try a broth-based vegetable soup or a green salad with low-fat dressing. You can even munch on sliced carrots, cucumber and tomato with a sprinkle of your favorite spices. These magical veggies are loaded with fiber and water, so it expands in your belly and starts to fill you up fast, making it easier to cut back on portions at the rest of your meal. Vegetables are naturally low-calorie and packed with vital nutrition that helps keep you running at the top of your game.
- Cut starch with cauliflower: Mild, sweet cauliflower makes the perfect low-calorie swap for potatoes. In fact, a cup of cauliflower will only cost you 25 calories. Start experimenting in the kitchen and you’ll be amazed at how versatile this veggie is in the kitchen. When a recipe calls for potatoes, try swapping out half or all the potato for cauliflower instead. And give cauliflower “rice” a try – simply add cauliflower florets to a food processor and pulse until it looks like rice pellets. Then, toast on a pan over medium-high heat with a touch of olive oil and whatever spices you’d like. Serve along with your favorite curries just like you would rice!
5. Geoff Girvitz:
- Concentrate on a high nutrition to calorie ratio. Nutrient-rich foods, like vegetables, support healthy function and recovery.
- Consistency is king. If you are highly consistent with your regular meals, you will be able to effectively evaluate the impact of small dietary tweaks. If one week is great but the next is awful, there is no way to know if something new is actually working for you. Planning is usually the missing piece here.
- Aim for progress, not perfection. Don’t talk yourself out of a small improvement because it’s less than ideal. Small improvements are stepping stones to more profound change.
- Eat 1 salad every day.
- Start your day with 2 glasses of water and remove soft drinks from your diet.
- Remove bread & dairy from your diet 90% of the time and eventually completely.
7. Rob Sulaver:
- Eat more fat: Sounds counter-intuitive because we’ve become a fat phobic culture but dietary fat plays a vital role in sex hormone production, immune health, and snappy brain function. It also helps control hunger because it has a strong effect on satiety. Plus, of course, it tastes delightful.
- In the history of mankind, nobody has ever eaten a cookie by accident. A cookie has never slipped, tripped, and fallen into your stomach. You’re in complete control.
- Eat you veggies. Try to eat more than 5 servings per day for a strong, resilient and lean physique. Vegetables contain bioactive photochemicals which help you to be strong and active.
8. Brett Hoebel:
- Follow a good diet: Many people usually skip their breakfast. They tend to eat two large meals instead which spikes insulin production. This in turn increases fat storage. It is recommended to eat 5-6 smaller meals in a day. Remember to combine protein, fat and complex carbs proportionally to keep running your metabolism level and lowering insulin levels.
- Energy Stealers: Avoid foods that “steal energy” = processed foods (box, bag, can) because they “take” energy to breakdown – eat natural, unprocessed, unrefined foods that were here 1000 yrs ago.
- White Devils: Avoid “white devils” (white flour, sugar, rice, milk, salt) – replace them with whole grains, agave, brown rice, rice milk and sea salt.
These are wonderful tips on how to lose weight fast by Brett Hoebel.
9. Kim Schaper:
- Greens are your friend: Make sure to fill up on all those fiber rich leafy greens like spinach, kale, and broccoli to build bulk to your diet without weight gain. These are mainly water based so they will keep you full longer and brighten your skin as well!
- Make sure to move each day!: You don’t have to become the next professional athlete to look good! Taking those stairs daily at work or parking further away from your office building are little things that add up over time!! Now that it’s spring time, those daily walks are just as beneficial.
- Stay hydrated with water: Many times we confuse hunger for thirst. Before you grab a snack drink an 8oz glass of water. Then wait for 5 min to determine if you are still hungry for that snack.
- Eliminate all processed, fast and junk foods.
- Eat lots of green vegetables (steamed is best). Kale, Spinach, Swiss Chard, to name a few.
- Plan your meals in advance so you never fail. This includes your food items, portion size and caloric intake. It’s great to use a delivery meal service to get started. You will learn food choices, portion size and how to spread out your meals throughout the day.
- Protein at every meal.
- Shop the outside of the supermarket. Stay out of the aisles.
- Decrease grain intake. Remember corn is a grain, not a vegetable.
These simple ways offer the essence on how to lose weight quickly! Try to follow them.
12. Debi Silber:
- 100% is easier than 99%. It’s easier to be 100% with a decision (ex: no white flour, no grains, no desserts,etc.) than 99% which leaves the door open and it’s much easier to fall off track.
- Avoid “may as well behavior” where if you slip you “may as well have this” and “may as well have that.” It’s the same mentality of gaining one pound back so may as well gain back the rest that you’ve lost – does that make any sense?! Of course not. Contain the slip to the meal, learn why the slip happened and get back on track immediately.
- If you fail to plan then plan to fail – this is so true when it comes to weight loss. Having the foods you need easily accessible and handy prevents you from being at the mercy of whatever’s available when hunger strikes.
- Have a personal mantra.
13. James Fell:
- Understand that exercise doesn’t entitle you to eat junk food as a reward. Instead, exercise strengthens your will around food, so use that. Realize the brain boosting benefits of exercise to make wiser food choices that fuel physical activity rather than seeing food as a constant source of pleasure. Eating purely for pleasure is a leading cause of being overweight.
- Don’t fall for fad diets that demonize certain food groups. Carbs and gluten aren’t evil. Just stay away from processed food and instead focus on foods that are more in their natural form. In other words, apples not apple sauce, and potatoes not potato chips. But treat yourself every once in a while. It’s okay to have treats when you really want them. No one wants to live a life of constant deprivation.
- Avoid eating out at restaurants as much as possible. The portions are huge, high in calories, and taste extra good so you eat way too much. Instead, buy fresh ingredients and prepare most of your meals at home. Stay away from ordering in, take out, drive throughs and restaurant eating as much as possible.
14. Greg Justice:
- Recognize and work with your genetic inheritance and see what you have, not as a limitation, but as your personal best.
- Refrain from “fat talk” with friends and relatives, which reinforces body dissatisfactions.
- Change your self-talk about your body to the positive; don’t give up even when in the beginning it can feel forced or artificial.
15. Jen Comas Keck:
- Eat whole, unprocessed foods most of the time, and treats only sometime.
- Eat protein with every meal.
Now how can I lose weight fast should not become an issue for you when you follow the tips rightly!
- Don’t over train! It leads to exhaustion. Train 30 mins a day 4-5 times per week.
- Drink water, water, water! It helps you to flush out your system.
- Get your beauty rest! You need to recharge your body to stay strong.
17. Eric Cressey:
- Drink more water: Fatigue and hunger often result from dehydration, so when in doubt, drink more water!
- Keep up the protein: Not all calorie-cutting is created equal. It’s important to keep getting sufficient protein in, even if you’re simultaneously cutting carbohydrates or fat. Protein has a load of benefits that’ll help your progress along, so treat it accordingly!
- Eliminate calorie-containing beverages: In other words, you want to eat all your calories. For beverages, stick to water, coffee (minimal to no additives) and tea.
18. Marc Perry:
- Limit Variety: While variety is the spice of life, as you are changing
your eating habits, we recommend our clients to focus on a handful of
predetermined meals and snacks to make healthy food choices easier. Over
time, more variety can be added, but initially, less variety = better
adherence. Notice we are not suggesting cutting out entire food groups,
just creating predetermined meals that are within certain calorie
thresholds, that are natural foods, that our clients will enjoy.
- Drink Plenty of Water: What we’ve seen is there is a correlation between dehydration and the desire to want to eat more food. Oftentimes, there is confusion between thirst vs. hunger, so drink plenty of water -somewhere around 2/3 of body weight in ounces – can help stave off the confusion, and also may create a greater feeling of satiety throughout the day. There are certainly many other benefits as well.
- The More Fibrous Veggies, The Better: Fibrous veggies like kale, broccoli, cauliflower etc. contain very little calories, but are packed with nutrients and fiber. It’s a no brainer to eat as many of these types of foods as possible with meals and snacks as these foods in combination with other create a satiating effect. So you are able to eat fewer calories while feeling full, which is the nutrition strategy we use in a nutshell.
- Forget perfection. Think of an imaginary line; on the far left is junk food. On the far right is lean protein, veggies and clear water. Simply try to push to the right at every meal.
- Its okay to skip a meal or two or three. Fasting is as old as humanity and seems to teach us the difference between simple hunger and physical starvation.
- Supplements are meant to supplement. Try for better meals, quality sleep and some movement before adding anything else
20. Travis Stoetzel:
- If in doubt, you can’t go wrong with eating REAL FOOD.
- Protein with EVERY meal no matter what.
21. Kelli Calabrese:
- Consider a high quality shake as a meal replacement. Those who consume at least one shake a day in place of a meal are more satisfied, get quality balanced nutrition (assuming the proper shake) and lose more weight.
- Consider a nutritional cleanse one day per week to fast from things that can be difficult to digest such as meat, dairy and some grains. On this day, find a quality cleanse drink and stick with fresh fruits, vegetables and nuts to supplement. People who incorporate cleanse / fasting day and consume less calories are healthier and live longer.
- Sleep 7+ hours a night. There is a strong link between lack of sleep and obesity as well as releasing fat.
- Manage your stress by handling stressful situations more calmly in order to release more fat. There will always be stressors, but how you react to them will determine if you are able to release fat or hold onto fat in your cells.
- Clean out your pantry, refrigerator & freezer of any undesirable or tempting foods that are not on your meal plan.
- Choose water as your primary beverage along with fresh brewed green tea. Avoid sports drinks, gourmet coffees, commercial smoothies, juice and soft drinks.
22. Mandy Ingber:
- Green Tea! It improves memory, stabilizes blood sugar levels and increases metabolism. You can have two cups a day. It is a healthy replacement for other beverages. Eliminate all sodas, sugary beverages and fruit juice!
- Eat a large salad with lean protein like fish for lunch. Include all vegetables that you love. Include avocado for healthy fats, and dress lightly with oil and fresh lemon juice.
- Go nuts! Organic nuts like almonds, walnuts, pepitas, even cashews are a great snack during the day. They are satisfying and fill you up in less than a handful. If you can avoid sugars, it is best for a clean diet (use the 80/20 rule and enjoy a treat like a piece of dark chocolate with salt 20% of the time).
- Drink up! It’s important to stay hydrated. By the time you are thirsty, it is already too late. Make sure you are drinking half of your body weight in ounces. So if you weigh 140 pounds that is equivalent to 70 ounces of water per day.
23. Dyan Tsiumis:
- Drink loads of water: Have the goal to be 3/4th of your body weight in ounces, especially if you’re working out.
- Sleep: Sleeping is when the body heals. Shut it down, no TV or computer and 6 to 8 restful hours.
- Stop eating: If you are working late and are unable to make it at 7 or 8 pm, that’s fine, but pick a certain time to be done. This will force you to be prepared and plan ahead and prevent late night snacking where we can consume so many calories.
24. Shannon Julia:
- Always be prepared with healthy snacks and meals so you don’t get caught off guard. Food prep is the key!
- Shop on the periphery of the grocery store – it helps keep you on track to find whole foods and avoid processed items.
25. Nick Tumminello:
- Calories consumed per day vs. calories burned per day: The relationship of how many calories you consume per day to the number you burn per day is the single most important factor when it comes to determining whether you lose fat. The concept that you need to be in a caloric deficit in order to lose fat isn’t personal opinion nor is it up for debate by so-called diet gurus. This is the first law of thermodynamics, which states that energy – fat is stored energy – can be neither created nor destroyed, only changed from one form to another.
In other words, fat loss is determined by burning more calories each day than you consume. And, this is validated in science as research looking into the potential advantages of diets emphasizing protein, fat, or carbohydrates have found that reduced- calorie diets result in clinically meaningful fat loss regardless of which macronutrients they emphasize.
- Eat High-quality, nutrient-dense Foods: The above isn’t to discount that some calories are more nutrient dense than others; we’ve all heard the term empty calories before. So, you want to emphasize fresh, local fruits and vegetables and high-quality meats, eggs, and fish while limiting refined food, simple sugar, hydrogenated oil, and alcohol. Just understand that one can still be well-nourished and over-fed. So as important as it is to eat high-quality, nutrient-dense foods, one can still gain fat from eating “healthy,” if they eat too many calories relative to what they’re burning.
- Reduce weight with high-carbohydrate intake: As stated in the first point, there are several studies showing weight reduction with ad libitum (eating when hungry without counting calories), high-carbohydrate intakes. These studies (involving a wide variety of participants from obese post menopausal women to men) validate the importance of calories for fat loss over the demonizing of carbohydrates.
A 2014 paper published in the Annual Review of Public Health Journal stated that “the weight of evidence strongly supports a theme of healthful eating while allowing for variations on that theme. A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention and is consistent with the salient components of seemingly distinct dietary approaches.”
In other words, the research to date has shown that there are multiple dietary approaches that work. Diets should be individualized, taking into account lifestyle habits, medical history and food preferences. So keep in mind that the most important factor that will determine fat loss and improved health outcomes on any diet is adherence. So, choose the diet plan that you can stick with.
1. Save your carbohydrates for post-workout session. If you don’t exercise, have your carbohydrates early in the day (not including breakfast). Having carbohydrates after a workout will ensure you use the calories for repair instead of storing them as fat.
2. Eat fats for breakfast. Healthy fats control hormones and will make you feel satiated longer than carbohydrates. Say bye to the afternoon crash when you eat a breakfast high in protein and fats.
3. Drink at least 3 litres of water. You will be amazed by how this little change will make a significant impact on the way your clothes fit. It also helps boost energy!
27. Mark Dilworth:
Here are few tips to help you reach and maintain your ideal body weight:
1. Follow a healthy, managed meal plan and comply with it at least 90% of the
time. If you are trying to burn fat and lose weight, nutrition is
critical. Eat mainly whole, natural foods that have one ingredient – the
food itself. For example, fruits, nuts and vegetables have one ingredient.
2. Change your body’s composition to more muscle mass and less fat mass.
Lean body transformation keeps the weight loss off for good. You must
increase muscle mass to become a “fat-burning machine” and speed up your
metabolism. This helps you burn more calories during the day and at rest.
Concentrate on compound (multi-joint) strength exercises like squats,
deadlifts, lunges, bench press, planks and rows because they work and
build more muscle groups. Plan on strength workouts at least thrice a
week, 30-40 minutes per session. Just doing cardio exercise will not make
your body lean. Instead, it will waste away your fat-burning muscle mass.
3. Walk 30 minutes every day, even on the days you workout. Staying
active as much as possible is very under-rated. It helps relieve stress,
improves blood-flow and improves breathing. When you sit, your fat-burning
enzymes basically shut down. Try to stand as much as you can during the
day and take walking breaks.
28. Ary Nunez:
- Drink water with lemon first thing in the morning after you wake up.
- Combine foods for better digestion.
- Do not eat after 7 pm. Avoid snacking in the night.
29. Ashley Borden:
1. Keep 80% of your foods whole and colorful! When you look at your plate, you should see lots and lots of color.
2. Be sure to include protein (vegetarian or animal based) in at least 3 of your meals to repair muscle and have lean muscle mass.
3. Make a commitment to a workout partner! Plan your workouts each week and put them in your calendar. Treat your workouts like your doctor’s appointment. Non-negotiable.
4. Try rebounding on your off days! A rebounder is an excellent form of cardio with zero impact. Excellent for your lymphatic system and every single muscle in your body, plus it’s super fun!
I would like to thank each and every fitness expert featured in this post for their incredible efforts to bring in a positive change in the field of fitness and health. So, which of these expert weight loss tips will you include in your routine? Do leave us a feedback in the below comment section!