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.
Over the past several years the number of online diet programs has exploded. Currently, there are three main groups providing weight loss services online.
1. Commercial weight loss centers like Weight Watchers and Jenny Craig.
2. Online-only companies such as e-diets.com
3. Registered dietitians.
You should investigate each online weight loss program carefully to determine if their weight loss plan meets your needs. The best online diet programs provide all of the features found in its clinic-based counterpart including nutrition education, personalized menus, exercise schedules, daily/weekly goals, and a comprehensive support structure. The program you select should be tailored to your needs based on an initial health screening that includes nutrition, fitness, and medical conditions. Your online weight loss program should allow self-monitoring of your exercise and dietary habits. It also needs to provide you with feedback related to daily calorie intake, energy expended and progress towards your goals. Choose an online weight loss program that frequently updates its website with current articles and up-to-date weight loss information. Make sure the website is printer-friendly and that you receive both peer and expert feedback via online chats, message boards and/or e-mail. Investigate each online program to assess their fee structure. As the number of services increase, so will the subscription rate. Take advantage of the free trial period offered by some online weight loss programs. After you have thoroughly examined each program you can make an educated, well-informed decision as to the program that is right for you.
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.
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:
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.
Portion control is an easy weight loss diet concept in theory but more difficult to put into practice. However, it is extremely essential for successful weight loss. Why is it so important? A better understanding of portion sizes allows you to more accurately estimate the calories in food. Overeating as little as 100 calories per day leads to a one pound weight gain over the course of a month. To learn portion sizes you'll need to weigh and measure everything you eat, at least initially. With practice you will become better at estimating portion sizes by visual inspection. Learning portion sizes is hard work but the potential payoff will have you on the road to successful weight loss. Here are some visual cues to help you determine how much you are eating.
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.
In today's society there is an allure about being thin. You see the models and actresses on television or in the movies and think that this is what you should aspire to look like. Don't fall into this trap! First and foremost realize that being thin doesn't always mean you are healthy. Do you know any thin people who have diabetes, heart disease, or even eating disorders? If you are overweight the goal should be to achieve a healthy weight not an ideal weight. None of us can achieve perfection so forget about what all of the tables and charts tell you.
A healthy weight is where your weight will fall if you are eating well and exercising in an amount that is right for you. Focus on being healthy and let your weight fall where it may. Find a weight loss meal plan that works with your lifestyle to achieve a healthy weight. Most people are under the assumption that you have to eat perfectly 100 percent of the time to lose weight. Even the best weight loss meal plan includes forbidden foods such as ice cream, cheeseburgers, and pizza. One strategy is to use the 80/20 rule. This means you eat well 80 percent of the time while indulging and being ‘bad' 20 percent of time. Exercise must be consistent and become part of your daily routine. Make it fun by doing something you enjoy. By following these simple rules you will get to a healthy weight in no time.
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