If you are part of the two-thirds of the American population that struggles with being overweight, you don't have to be. Although some people resort to expensive surgical procedures and harmful weight-loss pills, there are other---safer---ways of losing weight. A few easy weight-loss tips can have anybody back on the track to a happier, healthier mind and body in no time.
Don't Underestimate the Importance of Exercise
A good exercise plan is the key to a good weight-loss experience. "Exercise is probably the most important predictor of whether you will succeed at long-term weight loss or weight-loss maintenance," says the Diet Channel's Kathleen Goodwin, R.D., In "Successful Weight Loss: 10 Tips on What Works and Why." She says for exercise to be helpful in weight loss, you should strive for a minimum of five 30-minute sessions a week. Three 10-minute sessions per day is just as effective as a single 30-minute session, so even those who are under time constraints can make it work.
Find something that you enjoy. Join a sports league, ride your bike or coach your kids' softball team. If you make physical activity that you like a part of your day, exercise will feel less like a chore.
Eat Several Small Meals
Traditional thinking mandates that people eat three meals per day: breakfast, lunch and dinner. Although this is a good way to ensure that you get in all the nutrients your body needs, it isn't necessarily the best idea for your metabolism. The longer you go between meals, the more fat your body stores. Eat four to five meals per day, starting with a good breakfast. This will increase your metabolism, which allows your body to process food faster and requires it to store less fat, leading to a leaner you. The trick is to make sure that your food choices are smart ones.
Make Healthier Food Choices
No matter how much exercise you do, weight-loss maintenance is about making the right choices. Swap out the sweet snacks for fresh fruits and vegetables. Choose lean meats at the deli, and stock up on whole grains. Eat smaller portions more frequently throughout the day.
Although making better choices might seem like a tall order at first, as time goes on you are bound to find new favorite foods that are better for your weight-loss goals. Keep a food diary listing everything that you ate in a given day, how much, and how it made you feel. This way, you will be able to see where you went wrong or right with your meal choices throughout the day.
Get a Weight-Loss Buddy
Just about anything can be made a little easier with a friend by your side. Ask a friend to join you in your quest to shed some pounds. Spend more time with healthy friends and less time with friends who you would normally binge with or lounge around on the couch with. With a weight-loss buddy, you can count on one another to make workouts easier, to have healthful meals together and provide needed motivation when the going gets tough. If you don't have a friend you can count on, consider another type of support network.
"A big key in long-term weight control comes from receiving encouragement and support from others," says Goodwin. "You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs."
When it comes to weight loss, a little support from the right people can go a long way.
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