As dieters everywhere know, it's easier to put weight on than take it off. Losing weight takes willpower and dedication, and it may seem daunting when you have a lot of weight to lose. But if you're willing to work at it and be patient, the little things you do can make a big difference in the end.
Drink More Water
Adequate water intake is crucial for keeping the body functioning at optimal levels. Water hydrates your joints, cleanses your body of toxins and assists your muscles in contracting efficiently. Inadequate water intake can lead to excess tiredness and post-workout soreness. However, more importantly for dieters, water helps curb hunger. Look for little ways to sneak more water into your diet. For example, you may wish to drink a glass when you first wake up and another before you go to bed. Some dieters like to keep a water bottle on their desks at work and take sips all day. Eating foods with a high water content, such as watermelon, oranges and grapes or replacing one soda a day with a bottle of water can help you stay hydrated and feel satiated.
Don't Crash Diet
As appealing as the latest diet fad may seem, it's unlikely to help you keep weight off for the long term. Registered dietitian and Diet Channel author Kathleen Goodwin stresses the importance of losing weight gradually by sacrificing a few calories every day rather than going on a starvation diet to lose weight fast. Goodwin suggests cutting out soda, stating that this alone saves the average person 360 calories per day. She also suggests substituting healthier versions of the foods you love -- for example, baked chips rather than fried. Keeping a food journal or using online calorie counters may aid in mindful eating, allowing you to plan small caloric splurges -- say, pancakes for breakfast -- and compensate for them later in the day, perhaps by eating vegetables and lean protein for dinner.
Get Moving
Exercise has a cumulative effect: taking three 10-minute walks throughout the day gives your body the same benefit as taking one 30-minute walk. There are lots of ways to incorporate extra movement into your daily routine. Taking stairs instead of elevators, parking at the end of a parking lot and walking to the door, or getting up from the computer and doing five minutes of stretching every hour can really add up. Those who wish to lose weight sometimes find themselves daunted by the idea of exercise, thinking it will be necessary to spend two hours a day at the gym to get results. Instead, you may wish to start by walking or biking to work instead of driving. Successful weight loss comes from making gradual behavior changes to which you become accustomed over time.
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