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* Take one pound at a time
Don’t get overwhelmed by how much
weight you need to lose. Try to remember that "losing 15 pounds in two
weeks" is nothing to celebrate. It is important to realize that the
more quickly weight is lost, the more likely the loss is coming from
water and muscle, not fat.
Since muscle tissue is critical in keeping our metabolism
elevated, losing it actually leads to a decrease in the amount of
calories we can each day without gaining weight.
Fat loss is best achieved when weight is lost slowly. Strive for a
weight loss of no more than 3-4 pounds per week. One pound of weight is
equivalent to 3500 calories.
* Set Reachable Goals
For instance, if you know you need
to get more exercise, begin with a manageable goal of, say, walking 10
minutes a day that you know you can achieve. Then build your
self-esteem by achieving the small goals you set yourself.
The same logic applies for losing weight.
* Stay off the scales
Don’t get discouraged when your
progress seems to be slow according to your bathroom scales. They do
not provide a true measure of what is going on with the body.
If exercise levels are adequate (5-7 days a week), you may be
putting on muscle but losing fat, thus losing inches even if you are
not losing pounds. It's always a good idea to do several body
measurements to have a second objective way to monitor progress.
* Stay focused on being healthy, not thin
# Many people
become more successful at long term weight loss when their motive
changes from wanting to be thinner to wanting to be healthier. Change
your mindset to think about selecting foods that will help your body's
health rather than worrying about foods that will affect your body's
weight. The Food Pyramid offers a basic outline of the types and
amounts of food you should eat each day to give your body the nutrients
it needs for optimal health.
* Fat Free?
We've known for some time that limiting high
fat foods in the diet can be helpful with weight loss. That's because
fats pack in 9 calories per gram compared to only 4 calories per gram
from proteins or carbohydrates. To many, the message to limit fats
implied an endorsement to eat unlimited amounts of fat-free products.
Just to clarify, fat-free foods have calories too. In some cases
fat-free foods have as many calories as their fat laden counterparts.
If you eat more calories than your body uses, you will gain weight.
Eating less fat will help you to lose weight. Eating less fat and
replacing it with excessive amounts of fat-free products will not.
* Drink plenty of water
Drink eight glasses a day. Water
is a natural appetite-suppressant. Nettle tea is a great weight-loss
tea as it supports metabolism and has diuretic properties.
* Reward yourself
# Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage.
* Seek help if you need it
# A big key in long term
weight control comes from receiving encouragement and support from
others. Find a friend to lose weight with or you can check to see if
groups such as Weight Watchers, or eDiets offer programs and resources
in your area by clicking the links. You may also wish to check with
your local hospital to see if their registered dietician conducts group
weight loss programs.
* Watch your portions
With the advent of "supersize"
meals and increasingly huge portions at restaurants, our concept of
normal serving sizes is a distant memory. Be mindful of the amounts of
food you consume at a sitting. When necessary, divide your food in half
and ask for a take home bag. It is all too easy to be a "plate cleaner"
even when served enormous portions. Learn to pay attention to your
hunger level and stop eating when you feel comfortably full, not
stuffed.
* Eat your food slowly
Did you ever notice that thin
people take an awfully long time to eat their food? Eating slowly is
one method that can help take off pounds. That's because from the time
you begin eating it takes the brain 20 minutes to start signaling
feelings of fullness. Fast eaters often eat beyond their true level of
fullness before the 20 minute signal has had a chance to set in. The
amount of calories consumed before you begin to feel full can vary
significantly depending on how quickly you eat. So slow down, take
smaller bites and enjoy your food.
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Diet&Fitness