While cardio burns calories as you work out, strength training will help you burn more calories even while you rest. “The beautiful thing about strength training is that not only do you get sculpted and toned muscles, but the more muscle you have, the faster your metabolism is,” says Hoff. A faster metabolism means more calories burned, and in turn faster weight loss. Hoff says incorporating strength training two to three times a week is ideal. “No need for heavy weights; you can build muscle by using your own body weight and exercise bands.”
Food journaling may not sound sexy, but time and time again research proves that it works. In fact, according to a study from Kaiser Permanente's Center for Health Research, keeping a food diary can double a person's weight loss. “Without this tool, many people forget the snacks and bites taken while standing, preparing food for others or munching in the car. Over time these unrecognized snacks can lead to several extra pounds gained per year,” says Gueron. If you’re not the pad and paper type, Ansel recommends keeping a running journal on your smartphone or trying an app like MyFitness Pal or Lose It.
Although this book is fascinating, without the guidance of a live instructor it cannot really be used as a practical learning tool. Although it seems there is almost nothing Dave Elman can't handle successfully with hypnosis, the reader may be left feeling a bit inadequate, as his physician students often did, when trying to duplicate his efforts. Obviously there is a lot to be said for intuitive skill in this area.
Look for a hypnotherapist who is a member of the American Society of Clinical Hypnosis (ASCH) or the Society for Clinical and Experimental Hypnosis. To be a member of either of these organizations, a hypnotherapist must have a doctorate level degree in medicine, dentistry, or psychology, or a master’s degree in nursing, social work, psychology, or marital/family therapy plus a specific number of hours of approved training in hypnotherapy. In some cases, accredited, doctoral-level practitioners of alternative health care, such traditional Chinese medicine, may also be approved for membership. Of course, in addition to looking at qualifications, you should also find a hypnotherapist with whom you feel confident and comfortable in a therapeutic relationship.