The best weight loss tips include exercising and eating healthily. This will not only help you to lose weight but will also prevent other health problems, increase energy levels and strengthen the immune system. Make a few changes to your diet with these suggestions:
- Include a wide variety of food from all food groups – bread and cereals, vegetables, fruit, milk and dairy, and meat, fish or legumes
- Lower your calorie intake by reducing carbohydrates and sugar.
- Eat smaller portions of food (mini meals) more frequently throughout the day to keep your metabolism up
- Eat lots of fresh fruit and vegetables
- Drink at least eight glasses of water a day to cleanse your body’s system
- Reduce your intake of foods that have a high fat, sugar and salt content
- Limit your intake of alcohol and saturated dietary fats
- Avoid yo-yo and crash dieting
Gain Support from Family, Friends or a Support Group
In order to remain committed to your goal, enlist the help of your family, friends and co-workers. Encourage them to eat with you by introducing them to healthier food choices. Remember that positive reinforcement is a key factor and involving others will help you to maintain your weight.
Plan your Meals in Advance
Set a menu for yourself by planning each meal ahead of time. This requires dedication by making a list of preferred meals such as grilled chicken breast and steamed veggies or broiled salmon with brown and green beans for dinner. Preparing your lunches and snacks for work also helps to ward off temptation and keep you on track.
Regular Exercise and Physical Activity
Incorporating exercise and physical activity into your weight loss program is very important when trying to lose weight. Exercise helps to burn calories and fat and prevents muscle loss. Lots of people hate gyms, and if you are one of them, try any kind of physical activity that you enjoy. There are many ways to increase activity levels such as brisk walking, dancing, swimming, aerobics, cycling or playing team sports. Try to get at least 30 minutes of exercise a day to improve your health – take the stairs at work, walk the dog, or exercise while watching television.
Monitor your Progress Weekly
Record your weight from the day you begin your weight loss program and watch your progress develop. You may want to write your weekly measurements in a journal which will also motivate you to reach your goals. When you have made progress, celebrate your success by rewarding yourself.
Eat Slowly and Enjoy your Food
Learn to eat slower by chewing every mouthful. When you eat and chew slowly, your food metabolizes faster and more efficiently and also encourages easier digestion. Many of us shove food into our mouths without appreciating the flavor, texture and aroma of the meal prepared.
Analyze the Reasons Why you Eat When you Eat
Often people who are overweight use food as a substitute to manage their emotions. This type of eating may be referred to as emotional eating, compulsive over eating or food addiction. People can use food to soothe their feelings when they are bored, stressed, lonely, angry, depressed, anxious or sometimes as a reward. Others may overeat at night, when they attend social gatherings or purely out of habit. To overcome the reasons why you are overeating, you have treat the cause first and then the symptoms. Keep a food journal to monitor your eating patterns or seek counseling to deal with your emotions.
Stay Motivated, be Patient and Remember to Persevere
Losing weight is challenging, and there will be many times when all you want to do is quit. Remaining focused and motivated is the difficult part – especially if you do not notice a change in your weight or your visits to the gym are starting to take their toll on you. The next time you feel unmotivated or feel that your efforts are all in vain, think back to why you wanted to lose weight in the first place. Remember, Rome was not built in a day, so take one day at a time and it will be worth it in the end!
It does not mean that because you are trying to lose weight, you have to stop eating out. When eating at restaurants, order foods that are grilled, steamed, poached, roasted or stir-fried. Also, order salad because it is low in fat, packed with vitamins and quite filling. Do not order foods that are cream based, have sauces, gravy or butter, and avoid the desserts and confectionaries.
Stick to smaller portions of food by only eating half of your meal and taking the rest home. Avoid buffets because the wide variety available is usually difficult to resist and tends to increase your portion size. If you are invited out for dinner, let friends know that you are trying to lose weight and ask that they cater to you. Alternatively, eat your mini meals throughout the day so that you are not too hungry.