The US Department of Health and Human Services reports that two out of every three Americans have a body mass index over 25, placing them in the overweight or obese categories. Many people feel they are unable to participate in a formal weight loss program due to a busy lifestyle or budgetary restriction, however good health and longevity depend in part on maintaining a healthy weight. Talk with your health care professional before beginning a diet or exercise program, especially if you have a health condition or are taking medications.
Drink Water
Drinking several glasses of water throughout the day fills your stomach which can minimize or prevent overeating. Water provides hydration, which is essential to proper functioning of your body. In addition, drinking a lot of water means you will probably drink fewer calorie-laden drinks like fruit juice or sugary soda.
Eat Small, Frequent Meals
Eating several small meals and snacks throughout the day provides consistent energy to your body. This keeps your metabolism steady and allows your body to efficiently burn calories even while you are at rest. Skipping meals can decrease your metabolic rate which over time may cause you to gain weight and could lead to health problems.
Keep a Journal
Write down everything you eat and drink, including candy and gum. Shape Up America! notes an association between long-term weight loss success and keeping a food journal. Tracking everything you put in your mouth may also make you think twice before snacking on high-calorie or high-fat treats.
Move More
Weight loss depends on you burning more calories than you eat or drink each day. Even small changes to your daily routine can impact your weight. Park at the back of the lot rather than the front, climb the stairs instead of riding the elevator or take a quick walk around the building during your coffee break to increase your activity without becoming overwhelmed.
Practice Portion Control
Many people inaccurately estimate the amount of food they eat each day, reports Step Up America! Large serving sizes may lead to overeating based on the often subconscious desire for a clean plate. At home, try using smaller plates to control your portions and wait 10 to 20 minutes between servings; it can take that long for your stomach to signal fullness to your brain. Buy snack-sized food storage bags and repackage chips or cookies into single-serving amounts. When eating out, avoid up-sizing fast food meals or decide ahead of time that you will bring at least half of your restaurant meal home with you for lunch or dinner the next day.
Turn Off the TV and Computer
Watching television or surfing the Internet provide entertainment and education, but often can waste time and contribute to weight gain. Take a walk around the block instead of visiting an online forum or watching a TV rerun. Eating while watching television prevents you from focusing on your food, which may in turn cause you to overeat. Turn off the TV and concentrate on your meal, paying attention to the taste, smell and texture. This not only increases your enjoyment of the food, it can also help you eat more slowly and be more aware of the signal that your stomach is full.
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