tips to succeed in weight loss
Never get too hungry
. You make poor decisions when your judgment is compromised. Hunger is a primal urge thats difficult to deny. When youre famished, its hard to hold off until you can find healthy food. As a result, you end up eating anything thats not nailed down, and typically, regretting it. Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce
Be honest about your daily
. Everyone has a calorie budget, whether youre trying to maintain your weight or lose a few pounds. Ive found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control. The 2010 Dietary Guidelines for Americans provide suggested daily calorie intakes based on gender, age, and physical activity level. When you know your calorie budget, then you can plan on how m
Eat right post workout
. People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control. To see how many average calories youre burning d
Use the red orange and green
. At each meal include one food that is any of these colors. By focusing on these foods, youll be sure to get some produce on your plate and wont have space on your plate for higher calorie fare. Bonus: Colorful fruits and veggies help your skin look healthier and younger! Heres what to eat for glowing skin.
Eat one less bite
. Doing this at every meal could save about 75 calories a day which equates to nearly an 8 pound weight loss in one year.
Be a heavy drinker
. Water is essential for keeping the body hydrated and were actually more likely to retain water weight by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so youll feel fuller while taking in less calories. Find out the best non boring ways to get in your recommended servings of water.
Kick the salt habit
. Salt is a big contributor to weight gain and often a reason why the numbers on the scale arent going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. Youll see a puffy face and
Spice up your food
. Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin a compound found in chilies triggers your brain to release feel good endorphins. A full belly and a good mood? Pass the hot sauce.
Dont think diet soda will help
. A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the bodys natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to
Focus on nutrient balance
. Making sure an eating occasion has carbs, protein, and fat instead of just counting calories like a 100 calorie pack delivers better energy and fat loss results by giving the body what it needs, like quick and longer digesting nutrients so you stay full longer.
Plate food away from where
. By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really arent hungry. Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat. This way, if you want additional servings, youll have to get up, which helps you to be more mindful of what you are eating.
Keep a food record
. We know youve heard this time and time again. Well, thats because keeping a food record is vital to losing weight and keeping it off long term. A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didnt. When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food condiments, oils, etc. , and what you
Start with soup
. People who ate a low calorie vegetable soup before a meal consumed 20% fewer calories at the meal, according to research from Penn State Unniversity. Have a low calorie broth based veggie soup before your largest meal of the day to reduce calories and lose weight without feeling hungry.
Take your time
. Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island. It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal and eat rapidly, your bodys satiety cues wont be tuned in to those feelings of fullness yet and its easier to overeat. Try slowing down by chewing each bite at least 10 times, putting your fork down in bet
Outsmart your hunger
. Even the most motivated and focused dieter will struggle to be successful at weight loss once hunger takes over. Our bodies secrete a hormone called ghrelin, which controls hunger and drives our appetite. If we dont understand, monitor, and control our ghrelin, we can forget about losing weight. Science tells us that the best way to control ghrelin is to eat small, balanced meals about every 3 hours or so. Thats because ghrelin will spike after a
. Its a myth that youll gain weight as a direct result of eating after 7 p.m. I see many busy professionals at my private practice, and they often get home late. This doesnt mean that they should skip dinner if theyre trying to lose weight.Many times, people stop eating by 5 p.m., which results in overeating the following day. This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at
Dont skip breakfast
. Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesnt help us lose weight and isnt good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry.
Eat regular meals
. Some people think missing meals will help them lose weight, but its been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Find out more about eating heathily.
Eat plenty of fruit and veg
. Fruit and veg are low in calories and fat, and high in fibre three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Get more active
. Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you cant cut through diet alone. Find an activity you enjoy and are able to fit into your routine.
Drink plenty of water
. People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses 1.2 litres of fluid, preferably water, every day or more if its warm or youre exercising.
Eat high fibre foods
. Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
Read food labels
. Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.
Use a smaller plate
. Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain its full, so eat slowly and stop eating before you feel full.
Dont ban foods
. Dont ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. Theres no reason you cant enjoy the occasional treat as long as you stay within your daily calorie allowance.
Dont stock junk food
. To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Cut down on alcohol
. Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.
Plan your meals
. Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days worth of meals and snacks. Make a shopping list, but dont shop when youre hungry as that can lead to high calorie impulse buys.
Enjoy your favorite foods
. Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods the key is moderation.
Spice it up
. Add spices or chilies to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you wont eat as much, says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red hot fireball candy. Its sweet, spicy, and low in calories.
Lose weight slowly
. If youre losing weight but not as fast as youd like, dont get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you dont lose weight fast enough. Remember, you start seeing health benefits when youve lost just 5% 10% of your body weight.
Get enough sleep
. When youre sleep deprived, your body overproduces the appetite stimulating hormone ghrelin but under produces the hormone leptin, which tells you when youre full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.
Understand portion sizes
. Were so used to super sizing when we eat out that its easy to carry that mind set home. To right size your diet, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. Split restaurant servings in half making two meals out of one big one. Portion out snack servings instead of eating them directly from the container.
Limit alcohol to weekends
. Alcohol contains empty calories: a five ounce glass of wine has 125, a bottle of beer about 153. Because our bodies dont use those calories well, they usually get converted directly into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with just one drink for women per day, two for men.
Sugar Free Foods
. Sugar free food sounds like a no brainer for weight loss. But it can be a problem if you think you can then have a large order of fries or a big dessert. Upsizing the fries adds nearly 300 calories to your meal. If you eat more calories than you burn, youll gain weight.
They get a lot of exercise
. On average, the National Weight Control Registry enrollees burn about 2000 calories per week through exercise. Thats a lot they get about 60 90 minutes of moderate to high intensity exercise daily. The most popular exercise is walking, and they average 5 6 miles a day.
They practice portion control
. By learning what size portion you need to eat to feel not hungry any more as opposed to feeling stuffed you can trim your food intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen rather than having serving dishes at the table , and using meal replacements such as protein shakes, bars or frozen meals.