Losing weight is a matter of applied physics, says Oregon-based fitness coach Ben Cohn. If you burn more energy than you take in, your body accesses fuel stored as fat; it burns that fat and you lose weight. You can spend plenty of time, energy and money to make this happen, or you can use cheap, easy and trustworthy methods to achieve the same results.
Empty Calories
Reduce the amount of sweets, sodas and refined grains you consume each day. Such foods contain plenty of calories and don't bring much nutrition to the table, according to the book "Eat, Drink and Be Healthy" by Dr. Walter C. Willett and Patrick J. Skerrett. Avoid such high-starch foods as potatoes and pasta for the same reasons.
Drink Water
Drink a glass of water before each meal. People who drink water before meals consume fewer calories, according to a 2008 study conducted by Dr. Brenda Davy et al. and published by the "Journal of the American Dietetic Association." Water helps fill your stomach, making you feel full that much quicker. Drink water as your first response to any food cravings or hunger between meals, recommends "Body For Life" authors Bill Phillips and Michael D'Orso.
Take a Walk
A 20- to 30-minute daily walk is one of the best steps you can take for weight loss, and for your health in general, according to Dr. Mehmet Oz, co-author of "You: The Owner's Manual." Aim for moderate exertion during your walk. You'll break a sweat but you won't finish your walk exhausted. Cohn recommends taking your walk with a buddy, a family member or your pet. This makes the walk itself more fun while making it harder for you to skip your workouts.
Eat Slowly
Eat slowly to help with portion control, recommends Cohn and "Peace is Every Step: The Path of Mindfulness in Everyday Life" author Thich Nhat Hanh. It takes as many as 20 minutes for your body to inform your brain that you've had enough to eat. Eating fast can lead to overeating as you shovel in more food onto a full stomach. Eating slowly helps you eat less, lose weight and better enjoy what you do eat.
References
- Ben Cohn; Fitness Coach; Hillsboro, Oregon
- "Eat, Drink and Be Healthy"; Dr. Walter C. Willett and Patrick J. Skerrett; 2006
- "You: The Owner's Manual"; Drs. Michael F. Roizen and Mehmet C. Oz; 2006
- "Body For Life"; Bill Phillips and Michael D'Orso; 2006
- "Peace is Every Step: The Path of Mindfulness in Everyday Life"; Thich Nhat Hanh; 2005
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