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.
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.
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.
Fiber is an important part of any healthy weight lossdiet plan. Dietary fiber is the portion of fruits, vegetables, grain, beans and nuts that is not completely digested. It helps to move food along the digestive tract. Adding fiber to your diet will help you lose weight because fiber containing foods are low in total calories and fat plus they are packed full of vitamin and other nutrients that your body needs. There are two types of fiber: soluble and insoluble. The soluble fiber is known to prevent constipation and decrease risk of certain types of cancer. Insoluble fiber is primarily known for its cholesterol lowering capability. Fiber also contributes to good health by lowering the risk of heart disease and helping to control blood sugars for those with diabetes. Good sources of fiber are listed below. The American Heart Association recommends 25-30 grams of fiber per day.
Food Fiber (grams per serving)
Bran cereal, ½ cup 10-13
Split peas, cooked, ½ cup 8
Baked beans, ½ cup 6
Almonds, whole, ½ cup 4
Popcorn, 3 cups 4
Oatmeal, cooked, ¾ cup 3
Whole wheat bread, 1 slice 2
Potatoes, baked with skin, 1 medium 5
Green peas, cooked, ½ cup 4
Broccoli cooked, ½ cup 3
Apple, with peel, 1 medium 4
Banana, 1 medium 3
So as you can see, fiber is found in many of the food you eat. Take advantage of fiber by adding it to your healthy weight loss diet plan.
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.
With the rise in obesity rates in the
During these visits, labs are drawn and results discussed to ensure safe and healthy weight loss. Supervised programs make sense for a lot of reasons. Individuals who need to lose significant amounts of weight often have additional medical conditions such as hypertension, high cholesterol and type II diabetes. As weight loss occurs throughout the program these conditions improve prompting adjustments in medication. Another common feature of most, but not all, medically based programs is the use of very low calorie diets (VLCD). These diets usually range from 800-1000 calories and incorporate the use of meal replacements. The premise of VLCD is to eliminate all food choices initially focusing on behavior modification. This is where you start relearning proper food choices and portion sizes.
Over the course of weeks and months foods are progressively added back into the diet. Once you reach your target weight you are able to move into the maintenance phase of the program. Contrary to popular belief, you do not need to be severely overweight or obese to join a medically supervised weight loss program. If you are overweight or obese and suffer from several other medical conditions a weight loss program supervised by a physician may be a best weight loss plan for you.
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.
Most women would probably agree that emotional eating is their biggest challenge in dealing with weight. When emotions fire up, even a healthy weight loss diet is put to the test. Being able to distinguish the difference between emotional eating and physical hunger is very important. Here are several emotional eating triggers that can cause you to overeat and subsequently gain weight. Be aware of these triggers and be ready to make positive behavior choices when you find yourself in these situations.
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 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