Secret Weight Loss Strategies

Americans are more overweight than ever in our history. The Journal of the American Medical Association (JAMA) says that obesity rates in the United States are higher than 30 percent for most sex and age groups. Obesity increases the risk of diabetes, high blood pressure, stroke, heart disease and other conditions. Secret strategies for treating obesity include a simple change to the types of food that you eat and the timing and meal portions.

Low Glycemic Foods

Your body quickly digests and absorbs foods that are rich in carbohydrates, which also raises your blood sugar levels. When you eat carbohydrates like bread, starches or sweets you crave more as a result of this cycle. All foods have a glycemic index, which measures how fast the food can raise your blood sugar levels. Woman's Day magazine recommends a strategy where you choose "power" carbohydrates, or foods with a low-glycemic index such as whole grain or high fiber bread instead of white bread. You can also substitute baked yams for baked potatoes and eat pearl barley, bulgur wheat, lentils or fresh berries.

Healthy Breakfast

According to the San Francisco Chronicle breakfast is the most important meal of the day for dieters. Studies show that people who skip breakfast or who eat a high-fat breakfast like bacon and eggs tend to weight more. The senior author of a study says that skipping breakfast does not help you lose weight or even maintain your existing weight.

Small Meals and Portions

One of the secrets to losing weight is eating six small meals each day instead of the usual three meals per day. This helps stabilize your blood sugar, which prevents mood swings and increases your energy levels. Some good choices are yogurt mixed with low-fat granola and fruit, cut-up prepackaged raw vegetables from the produce department, white-meat chicken on whole-grain bread or even peanut butter. Another secret is using smaller plates. Instead of serving meals at the table, plate the food in the kitchen. If you want seconds, wait ten minutes for your body to feel full. At restaurants, ask for a take out container as soon as you sit down to order so you are mentally prepared to eat less.