5 Easy Steps To Lose Weight

You may think there are no easy ways to lose weight, but taking a few steps in the right direction can make a difference in the number you see on your scale. You do not have to starve yourself or give up everything you love to eat, but you do have to make some simple lifestyle changes. They are easy to live with, and the results are worth the effort.

Eat Breakfast

Mayo Clinic nutritionist Katherine Zeratsky says that eating breakfast reduces hunger later in the day. Skipping breakfast can leave you feeling famished later on and increases the likelihood that you will succumb to temptation and snack on whatever is handy. Not eating breakfast actually increases your risk of obesity because fasting triggers an increase in your body's insulin response and fat storage. The result is you gain weight.

Eat More Fruits and Vegetables

Fresh fruits and vegetables add bulk and vital nutrients to your diet, and most have less fat and calories than meat and dairy products. Eat smaller portions of meat, or eliminate it entirely from some meals. Dried beans are money-saving sources of high-quality protein and fiber, so eat them often. Your dinner plate should consist primarily of vegetables, fruit and whole grains or beans. If it does not, take away some of the meat and starch, and add another vegetable serving.

Eliminate Empty Calories

Do not waste your money on candy, cookies or chips that contribute nothing but calories to your diet. Your pocketbook and your waistline are better off without them. Make it easy to eat right by planning for your hunger attacks. Keep healthy snacks at the ready. Carrot and celery sticks are mainstays, but low-fat cheese sticks, apples, pears and whole-grain crackers are handy alternatives.

Drink Plenty of Water

CNN website nutrition expert, Dr. Melina Jampolis, reports that research done at Virginia Tech in 2009 and published in the "Journal of the American Dietetic Association" showed that drinking two glasses of water 20 to 30 minutes before meals caused people to consume fewer calories at those meals. The same people also lost more weight than those in the study who did not drink the water. Jampolis goes on to say that even mild dehydration will cause a significant drop in metabolism, which can hinder weight loss. Some people may mistake thirst for hunger, so making sure you stay properly hydrated throughout the day can help you lose weight.

Exercise

The goal of a weight loss program is to burn more calories than you consume; therefore, exercise is a natural component. Even housework burns calories, but an exercise plan that you execute on a regular basis will be more effective in helping you lose weight. Walking is a natural exercise choice. It costs nothing, requires no special equipment and you do not have to learn a routine. Gym memberships, workout videos and group programs are options you may prefer. Try several different types to find something you like and will continue. Aim for 30 to 60 minutes a day for at least five days a week for optimal results.