” When Zak Kramer was a sophomore in high school, no one would have expected that as a sophomore at The University of Akron, he would weight 190 pounds and be able to bench-press 275 pounds. That’s because in high school Kramer weighed 343 lbs. People made fun of my weight, said Zak.”
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When Zak Kramer was a sophomore in high school, no one would have expected that as a sophomore at The University of Akron, he would weight 190 pounds and be able to bench-press 275 pounds.

That’s because in high school Kramer weighed 343 lbs.

People made fun of my weight, said Zak. There was a lot of ridicule, so I just put my foot down and told myself it was time to lose some weight.

Kramer isn’t the only one who has felt it was time to shed a few pounds at one time or another. But what is it about Kramer that made him so successful?

Losing weight is a lifestyle change, said Megan Dean, a licensed athletic trainer and certified health education specialist. Like any other decision in life, there will be highs and lows. The important thing to remember is to keep going.

Kramer and Dean have come up with three lifestyle changes that, when followed, should result in successful weight loss.

Change your diet

Both Kramer and Dean recommend keeping a food log to keep track of what’s been eaten through the week.

Most people don’t realize how much they actually eat, said Dean. Tracking what you eat, even without dieting, has been shown to increase weight loss.

Also, Kramer suggests cutting out all junk food and replacing it with food rich in B vitamins, which are common in many fruits and vegetables and help give the body energy.

Both Kramer and Dean agree that one of the most important changes a person can make to their diet is to drink more water.

If the body becomes dehydrated, weight loss can plateau, said Dean.

Exercise

Dean suggests starting very slow for someone new to exercising.

A person is more likely to continue exercising if they take it slow, Dean said. Especially if they are new to working out, their muscles will be sore. Some people don’t like being sore so they quit working out.

When it comes to losing weight, Kramer advises starting with cardio and exercises that involve high repetitions and low weight. Doing this will not only burn fat but will also tone muscles.

Dean also suggests keeping a separate log for exercising through the week.

Tracking your workouts can help you build muscle in the future, Dean explained. You’ll also be able to add more weight when appropriate.

Get yourself motivated

If both Kramer and Dean could give someone interested in losing weight only one tip, it would be to make weight loss something they enjoy.

If you don’t like running, don’t choose to run, Dean said. There are plenty of other exercises that will keep your heart rate up.

Also, be patient. Kramer and Dean both stress that you can’t expect the weight to just fall off.

Typical weight loss for a person should be no more than one or two pounds per week, Dean explained.
There are exceptions, though. Extremely inactive people may find themselves losing much more weight at a time, and that’s normal.

A final tip from Dean is to not lose focus when certain cravings occur.

If you slip up, don’t panic. Cravings for sugar are normal, Dean said. Just pick up where you left off.

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