- Diet & Weight Loss
Top Strategies on How To Lose Weight
Top Strategies on How to Lose Weight
Weight has a way of creeping up on us over time but here are some techniques to keep that unwanted gain at bay. You can start by using a few of these strategies and work up to adding more as you get into a healthier routine. Slow and steady does win the race in the game of weight loss.
#1. Write it down!
One of the best pieces of advice on how to lose weight is to keep a food journal. Write down what you ate, when you ate it and how you felt when you were eating it. Were you really hungry or were you bored? Stressed out? All these facts are important. Also, you might reconsider whether to eat something really not healthy when you realize you have to put it down on paper and admit you ate it! Food journaling also provides you with a concrete record to review and learn from. You will start to see some patterns and trends when you look at your journal. Maybe you eat more after a stressful situation or too late at night. It is a valuable tool in your weight loss efforts.
#2. Smaller plates/smaller portions
Some people mindlessly fill up whatever size bowl or plate they have with food without really considering what is an appropriate portion size they should be eating. One trick is to eat dinner from a salad plate since it tricks your mind into thinking you are having more by eating a full plate of food. Or, simply cut everything in half and package up the other half for the next day before eating so you are not tempted to eat more. If you can’t accurately measure portions when you are eating out, roughly eat about a fistful of pasta and take the rest home. Meat portions should be the size of a deck of cards or the size of your palm. Share a meal when possible since the first few bites of something are the best anyway. Put your fork down between bites so your body has time to catch up and feel full.
#3. Get Moving!
You knew that exercise had to come up at some point. You don’t need to run out and join a cross-fit class, unless you want to, but get moving in some way. Park far away from the store when shopping and take the stairs at work instead of the elevator. Walk or jog to nearby errands when possible, every step counts. Ideally you get a walking partner and meet up at least four times a week and do some power walking or hiking. Join a gym or buy some weights and do some simple muscle building exercises at home when you can work it in. A good plan is to do weight resistance exercises twice a week and cardio four to five times a week for the fastest results. Join a weekend bicycle group or learn to play tennis. The trick is to find something you enjoy doing so you will stick with it and it won’t seem like so much work. An added benefit is in addition to dropping pounds, exercise will improve your mood.
#4. Drink More Water/Cut Out Soda
If you only make one change, make it giving up drinking soda. It provides zero nutritional value and is a fast way to gain weight. Replace the soda with more water and increase your weight loss even more. Many times you think you are hungry when you may just be dehydrated. Drinking enough water will make you feel more full before meals and you will naturally eat a lot less.
#5. Eat Breakfast
You may think you are cutting calories by skipping breakfast but what you are really doing is guaranteeing that you will be starving by the time lunch rolls around and drastically overeat more than what you would have eaten for breakfast. Those who eat good foods like eggs, oatmeal or yogurt for breakfast actual have less hunger throughout the day and tend to not overeat at their other meals. Also, when you skip breakfast, you are not starting up your fat burning metabolism first thing and your body may feel like it needs to hold onto the fat stores since you are not fueling it.
#6. Go Ahead And Cheat…A Little
Finally, enjoy a cheat day, or cheat meal once a week. That way you can look forward to nachos or fries once a week or so and not feel so deprived. No one can be perfect 100% of the time. If you know you have a treat coming your way, it will be easier to make wise food choices the rest of your meals.
Have fun and make small, baby steps until they become habit. Then you can add in another tip. You got this!!!