Every year, approximately 50 million Americans begin a diet, according to the Colorado State University Extension. Not all of these Americans will lose the weight and keep it off. This is because many people expect fast weight loss results for very little effort. Weight loss takes a lot of effort and some lifestyle changes. There are, however, some tricks that can help you lose weight when they are used in conjunction with a healthy eating plan and an exercise program.
Eating Out
When you eat out, you are at an increased risk of overeating. This is because portions in most restaurants are large. Instead of risking eating everything on your plate only to regret it later, ask your server to put half of the food from your plate into a to-go box before bringing the food to your table. If this isn't an option at that restaurant, have the server bring you the to-go container and put the food into it before you start eating. You can also order off the kid's menu if it is allowed or order an appetizer instead of a full entrée.
Proper Plating
Instead of putting your food on a full-size dinner plate, you can use a child's plate or medium-sized plate. This gives the illusion of more food being on your plate. The first food you should put on your plate is the vegetables, which should cover half of your plate--and you should eat the vegetables first. You can put the rest of the food on after the vegetables are there.
Bite Sizes
It takes your stomach 20 minutes to relay the message of being full to your brain, accordong to the University of Wyoming. This means that the slower you eat, the less likely you are to overeat. One way to accomplish this is to eat with small utensils, such as toddler utensils. This will make it easy for you to take smaller bites. Once you have taken the bite, chew it thoroughly before swallowing.
Take a Time Out
If you feel hungry between meals, there is a chance that you aren't hungry at all. You may be thirsty. According to the U.S. Public Health Service Commissioned Corps, thirst is sometimes mistaken for hunger. If you feel like you are hungry but it isn't time to eat, drink a glass of water and wait at least 20 minutes before eating. Take this time to paint your nails, do a crossword puzzle or go for a walk. After 20 minutes, if you are still hungry and it still isn't meal time, snack on a piece of fruit or a vegetable.
Sneak in Exercise
Exercise is a vital part of a weight-loss program. You must accrue 60 to 90 minutes of exercise daily on most days of the week, according to the American College of Sports Medicine. You can do this by exercising in small spurts throughout your day. Take a walk in the morning and evening to enjoy nature. According to Deseret News, there are approximately 18 minutes of commercials in an hour of programming, so you can walk or jog in place during commercials to sneak in 18 minutes of exercise for every hour you watch television.
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