Weight loss carries far more benefits than just increased self-confidence; it can also save lives. According to the National Institute of Health's Medline Plus, losing weight can make it easier to control your blood pressure and cholesterol while preventing heart disease, diabetes, arthritis and some forms of cancer. The development of healthy habits facilitates your weight loss and helps you maintain your weight over the long term.
Eat More Fiber
Most fiber-rich foods, such as whole grains, contain less fat and calories than processed foods that are low in fiber, making fiber-rich foods a smart choice if you're trying to lose weight. In addition, fruits and vegetables boast a type of slow-digesting fiber that provides you with a long-lasting feeling of satiety and reduces hunger between meals. Fiber also slows down your body's absorption of sugar and keeps your blood glucose levels steady, preventing the "crash" and spike in hunger that comes after eating many high-sugar foods.
Keep a Journal
Researchers at the University of North Carolina at Chapel Hill and the University of Kentucky have discovered that those who keep a journal chronicling their weight loss efforts are more likely to stay motivated and, subsequently, lose a greater amount of weight. The details of this study, published in Canada's National Post, demonstrate that simply writing down the foods you eat during the day and the amount of time you exercise can help keep you from "cheating" and ultimately giving up on your weight loss goals.
Find Exercise Opportunities
If you're having trouble fitting a regular exercise regimen into an already busy schedule, stay on the lookout for opportunities that allow you to exercise more throughout the day. The Health Services department at Columbia University recommends searching out simple exercise opportunities such as parking your car further away from store entrances and riding your bike to work rather than taking your car. Developing a habit of finding hidden chances to burn extra calories allows you to speed up your weight loss while also fitting exercise into your schedule.
Drink Water
Conventional wisdom dictates that drinking eight 8 oz. glasses of water each day contributes to your health, but it can also contribute to your weight loss. A 2006 report by USA Today cites a research study demonstrating that those who replaced other beverages with water at mealtimes lost approximately five pounds more over the course of a year than those who didn't. Although originally you may miss the taste of your sugar-sweetened beverages, you'll soon grow accustomed to drinking water with meals and, over time, you may even come to prefer water over sugary, calorie-laden alternatives.
References
- MedlinePlus: Weight Control
- "Hughston Health Alert"; A High Fiber Diet for Weight Loss and Reducing Risk of Certain Medical Conditions; Jan McBarron, MD
- "National Post"; Want to Lose Weight? Write Down What You Eat; Patricia Reaney; April 2010
- Health Services at Columbia: Fitting Exercise Into a Busy Schedule
- USA Today: Study--Drink More Water, Lose More Weight
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