Reaching and maintaining a desired weight is a struggle for many. It can be difficult for people to stay on track when so many high-calorie temptations lurk around every corner. The American Dietetic Association suggests making small changes to help with weight loss. It says small, simple changes---rather than drastic ones---are more likely to last.
Limit Liquid Calories
Many people think it is better to drink juice than soda when on a diet. But when it comes to watching calories, juice and soda are the same. Choose water instead. The American Dietetic Association says people need to be careful at coffee bars as well. Instead of whole milk, whipped cream and sweet syrups, go for non-fat milk and sugar-free syrups.
Eat Breakfast
Breakfast is an important meal for dieters. HelpGuide says breakfast helps kick-start metabolism while keeping energy levels up. According to the National Weight Control Registry, 78 percent of people who have been successful at losing weight and keeping it off eat breakfast every day.
Turn off the TV
Watching television slows down the metabolism, according to a 1993 study published in the journal "Pediatrics." The slower the metabolism, the harder it is to lose weight. The Harvard School of Public Health says turning off the television will also allow more time for physical activity. The majority of successful weight losers watch fewer than 10 hours of television a week, says the National Weight Control Registry.
Watch the Scale
People who weigh themselves frequently will be able to make adjustments to their diet along with fluctuations in their weight. According to the National Weight Control Registry, successful long-term weight losers weigh themselves at least once a week to keep themselves on track.
Use Smaller Plates
Plates today are the size of serving platters, and people tend to fill up their plate no matter the size. The American Dietetic Association suggests using smaller plates and bowls to keep portions and calories in check.
Don't Eat from the Bag
The Harvard School of Public Health says to think before eating. People who eat their snacks mindlessly from a bag will likely eat more than one serving. Portion snacks into small bowls, suggests the American Dietetic Association.
Add Color to the Diet
Dieters should eat more fruits and vegetables, says HelpGuide. Fruits and vegetables are low in calories and high in vitamins, minerals and fiber. They should be part of every meal and the first choice for every snack. Vary the color of fruits and vegetables to vary the nutrient intake.
References
- Harvard School of Public Health: Getting to Your Healthy Weight
- The American Dietetic Association: Ways to Shave Calories
- HelpGuide: Healthy Eating
- The National Weight Control Registry
- "Pediatrics"; Effects of Television on Metabolic Rate: Potential Implications for Childhood Obesity; R.C. Klesges, et al; February 1993
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