Weight Loss Tips
When it comes to Weight Loss, we've been there, done that, now serving 109 tips in 17 categories ranging from Author Intro to Weight Loss Tips for Traveling.
Eliminate Sugar for Quick Weight Loss
One of the largest culprits in causing weight gain is sugar. Modern day diets are filled with sugar all the way from breakfast cereals and donuts to the coffee beverages you drink to beat the mid-day slump to the desserts after dinner. Even fruits and vegetables contain sugar, and though the sugar is occurs naturally and is not refined, it's still sugar. Your body is only able to process a certain amount of sugar at a time, and any excess sugar that is consumed will be turned into fat. When you stop adding fuel to the fire (your fat), your body will start burning the stored fat for its energy needs.
A quick way to jump start your weight loss is to cut out all added sugar in your diet and cut back on fruit, as well. Try eating no more than 15 grams of sugar a day for best results. Many people will notice that they lose a 2-3 pounds, or more, in the first week. Do note that this isn't easy! A banana has nearly 20 grams of sugar and a candy bar has upwards of 40 or more. Keep hydrated and snack on raw, low-calorie veggies like cucumbers and bell peppers to keep from giving into your cravings.
Using Online Meal Plans: A Recipe for Success
Meal planning is one feature frequently offered by popular online weight loss programs. Daily menus provide online weight loss help for dieters who want to take the guesswork out of healthy eating. Some programs will customize meal plans by having you answer questions about food preferences. The program will also use your personal information to estimate daily calorie needs for weight loss. Menus are then designed to meet this target calorie level as well as provide you with adequate amounts of vitamins and minerals. To ensure that the menus are safe and effective, find out if the menus are written by a registered dietitian (RD). An RD is a food expert and the only licensed professional that is legally able to write menus. Using your daily menu is easy. You have access to your foods and recipes well in advance. This allows you time to review and print them out if necessary. Some programs will even put together grocery store shopping lists. Using meal plans is a fun, easy way to watch what you eat while also learning how to prepare healthy foods.
How to Stay Motivated
As you are probably aware, motivation is one of the most difficult issues to contend with during weight loss. Most people are highly motivated in the beginning but have trouble maintaining motivation over the long term. The best way to stay motivated is to recognize all that you have accomplished so far. Think about the positive lifestyle changes you've made and give yourself credit for them. Try not to lose the momentum you have gained since you began your lifestyle makeover. It is also helpful to look at other benefits you've received besides weight loss. Do you feel better about yourself, have more energy, or maybe a decrease in blood pressure?
Another way of keep yourself motivated is to create visible signs of your progress. For instance, if you enjoy numbers you could post a weight graph or body measurements in areas around the house. Usually the bathroom mirror or the refrigerator door is the most popular locations for posting data. You can also record activity milestones by logging your exercise mileage towards a particular vacation spot. You might even consider taking an actual vacation to this location when you reach this exercise goal. By providing a visible record of your accomplishment not only helps you stay motivated but allows others to congratulate you for the progress you've made.
The final way to maintain motivation is to change up your eating and exercise routine.
- Are you tired of eating the same foods? Why not try a new recipe or a food that you haven't eaten before.
- Don't go to the gym and do the same workouts every day. Take a new class, get a personal trainer, or change up your strength training routine in some fashion.
- Get involved in a friendly competition. Challenges could range from cooking a particular healthy dish to who can do the most push ups. You could even write a $5 check every week. If you lose weight, you keep the money. If you don't lose weight, then the money goes to charity.
The Benefits of Regular Exercise
Do you exercise on a regular basis? If not, you are not alone. Approximately 60 percent of the population does not get enough physical activity. Interestingly enough this is about the same number of people that are overweight or obese. In our fast paced society, technology has made us more inactive. Exercise is an important player in any effective weight loss program. Exercise should become part of your daily routine something to look forward to and miss when you don't get it . A daily exercise regimen has many benefits. Most overweight individuals understand that exercise burns calories, which along with diet creates the caloric deficiency necessary for weight loss. Other important benefits of exercise include:
- Controlling appetite—some studies suggest that moderate amounts of exercise are effective in suppressing appetite
- Increases metabolism—using a diet only strategy to lose weight slows your metabolic rate, making weight loss even more difficult. Regular exercise speeds metabolism consequently offsetting the reduction in metabolic rate that occurs from dieting.
- Improves self confidence—when you engage in an exercise routine it makes you feel good which serves to boost confidence and self-esteem. This confidence is then carried over to your diet plan.
- Preserves muscle—unfortunately when you lose weight your body loses fat and muscle.
Techniques to Avoid Overeating
There are many strategies you can employ to take control of your eating behaviors. Below you'll find a list of tips that may be beneficial to you. If one strategy doesn't work that is fine just move on the next one. The more techniques you have at your disposal the greater your chances of success.
- Plan meals and snacks in advance. Having an eating schedule prevents impulsive eating.
- Focus on your food by eliminating all other activities while eating. Don't read, watch T.V., or talk on the phone.
- Eat slowly. Savor every bite of food. Notice the flavor and texture—really taste you food.
- Eat in one place in your home. This area of the house, such as your dining table, should only be used for eating. The idea is that you associate this location with eating and nothing else.
- Don't clean your plate. Don't feel obligated to clean your plate when dining. Eat until you're almost full because it takes 20 minutes for your stomach to send signals to your brain that you're full.
- Eat on smaller plates with smaller utensils. Downsizing your potions by using a smaller plates and utensils gives an illusion of eating more food.
Choosing An Effective Weight Loss Program
With so many weight loss programs on the market, selecting the right plan to meet your needs can be a difficult chore. Before joining a weightloss program you should investigate all of your options. Don't settle for the first program you find in the phone book, because it might not be right for you. Collect as much information as possible about each potential program so that you can make an informed decision. Healthy weight loss programs that are safe and effective should:
- Teach healthy eating and calorie reduction without eliminating specific foods or food groups.
- Provide proven strategies for making positive and healthy behavior change
- Consider your cultural differences
- Encourage participation in a structured exercise program and increased daily physical activity (taking the stairs instead of the elevator, etc…).
- Promote a steady and slow weight loss over time to reach target weight loss goals
- Provide medical supervision if the program includes consuming meal replacements or special diets like a very-low-calorie diet.
- Have a plan to assist you in keeping the weight off after you have lost it.
Control You Environment
One way to avoid food triggers is by controlling your environment. This means making an effort to minimize your contact with food at home, work, and in the car. The more time you are exposed to food the greater your chances are of binging or snacking when you may not be hungry in the first place. Limiting the number of high risk situations will make it easier for you to lose weight. Here are several ideas to help decrease your exposure to food.
Home
- Have family members avoid eating problem foods in front of you.
- Serve meals from on the stove. Placing serving dishes on the table can be too tempting to take a second or third helping. At least you will have to consciously think before going after seconds.
- Remove all problem foods from the house. If you must keep these foods around either store them in container you can't see through or a designated cabinet so you'll know that this area is off limits.
- Prepare and eat one portion of food at a time. Cooking too much food may prompt you to overeat.
- After you finish your last bite don't go back for seconds for five minutes.
- After meals, clean up promptly and have another family member put up the dirty dishes.
- Store leftovers immediately after each meal.
- Leave the table when you are done eating
Work
- Avoid break rooms where co-workers have left high calorie foods.
- Keep healthy snack options at your desk.
- Bring your lunch each day to keep from going out.
- If you do go out to lunch with co-workers eat an extra side order of vegetables instead of higher calorie food items. (i.e. salad and vegetable medley instead of mashed potatoes with gravy and macaroni and cheese)
Dealing With Cravings on Your Weight Loss Program
Cravings are intense feelings that drive you to eat your favorite foods at times when you are not hungry. You can be making great progress on your weight loss diet program but at some point in your journey a craving will strike. These cravings are highly individualized, meaning that some women might crave chocolate while others can't do without ice cream. Keep in mind that cravings are based on emotions. Women who go on and off diets frequently seem to be more affected by cravings. To identify cravings in your weight loss program, pay close attention to the triggers that make you want to eat. Be sure to ask yourself if you are truly hungry or acting on a craving. Here are several ways you can deal with cravings.
- Distraction—Try to distract yourself and see if the craving passes. Often times it will.
- Food Substitution—Instead of the high calorie, high fat ice cream, try low-fat chocolate pudding or yogurt.
- Use portion control—To satisfy cravings, instead of eating an entire bowl of ice cream try to eat a smaller serving or only have a couple of bits. Eat those bits slowly savor each one.
- Give in to cravings—Every now and then go ahead and indulge in your favorite foods. Sometimes this can save you calories. If you eat around your cravings only to give in later you'll end up consuming a lot more calories.
Setting Realistic Goals
You probably start losing weight with some predetermined goal weight in mind. Whether you intend to lose 20, 40, or even 50 pounds you must determine if your goal is even realistic. Goals are important because they give us direction and a way to measure progress. Most people, however, set their goals way too high so when they do make progress it seems almost insignificant. Realize that your goals must be attainable. Don't set yourself up for failure by establishing unrealistic goals.
As part of the goal setting process you should develop long and short term objectives. Long term objectives can be achieved by reaching your short term goals. For example, let's say you have been very inactive and set a goal of exercising five times per week. Going from being totally inactive to five days of exercise is unrealistic. To successfully accomplish your objective, first set an initial, more realistic, short term goal of walking two days per week. Once you feel comfortable with this level of exercise progress to three or four days per week. It may take several weeks or months to get to your target exercise level so be patient. Using this goal setting technique increases your odds of achieving success.
Record Keeping is Important
Record keeping is an essential ingredient for weight loss success. You can learn a lot of things from your records. The more detailed your records are the better. Keep track of what you eat, how much activity you get each day, and weekly weight. It may seem tedious and time consuming but record keeping does facilitate weight loss. Most successful weight losers cite self-monitoring as one major reason for their success. Self-monitoring will help you in several ways.
Increased awareness of current habits
- Keeping records increases awareness of your eating and exercise patterns. Once patterns become clear you can work on changing these habits. For instance, you believe you are eating 1,500 calories per day only to find that after self-monitoring it turns out you are actually consumed 2,200. Based on this information you can work on controlling calories. Another poor eating behavior caught through record keeping is inappropriate meal timing. Maybe you eat most of your calories in the evening. Recording when you eat your meals will make this pattern more noticeable.
- You are more likely to make positive behavior choices because you are accountable to your records. This is one reason many don't keep records; they would rather forget how much they've eaten and how little they are exercising. Just knowing that you are writing everything down helps avoid overeating or skipping workouts.
- Self-monitoring is an important way to track progress towards your eating and exercise goals. It allows you to see how far you have come especially during a lapse. You can look back at your records and stay positive.
- Self-monitoring can provide insightful information to help overcome issues related to eating and exercise. Your records can be used to break through a plateau or assist you in avoiding high risk situations.
| Guru Spotlight |
| Jerry Mayo |
