Effective weight loss involves more than hopping from one fad diet to another, looking for the perfect way to lose a lot of weight quickly. According to the Mayo Clinic, it's a multi-step process. You must be committed to making permanent changes in your eating habits. It helps to have emotional support and a realistic goal. Opt for healthy foods and get plenty of exercise. A few simple tricks may help. Before you begin any new diet program, consult your doctor.
Sip Water
Keep a large sports bottle filled with ice water on hand. Instead of grabbing a cookie, chip or other unhealthy treat, take a sip of water. If you don't care for plain water, squeeze a few drops of lemon juice in it for more flavor and the extra health benefit of vitamin C.
Snack on Veggies
Keep a stock of fresh vegetables in your refrigerator ready for snacking. Every few days, wash and cut celery, carrots, radishes, zucchini, bell peppers and any other vegetables you enjoy. Eat them plain, or dip them in salsa or hummus instead of high-fat dips.
Cook with Nonstick Sprays
Don't reach for the butter to coat the skillet or pan. Use nonstick cooking spray. These sprays have very few calories, and they do an excellent job of keeping meats, vegetables and other foods from sticking to the pan. You can buy them in a variety of flavors, including original, butter and olive oil.
Slow Down
Stop eating so quickly, advises the University of Maryland Medical Center. When you put a bit of food into your mouth, put down your fork and chew each bite at least 20 times. You'll digest your meal much more efficiently, enjoy the flavors more and feel full before you finish your meal because the food will have more time to reach your stomach.
Remove Temptation After Dinner
Avoid going back for seconds. If there is food left over after a meal, wrap it in individual servings in freezer-ready containers, label the containers and pop them into the freezer. You'll have quick meals later, and you won't be tempted to nibble on leftovers from the fridge.
Avoid Mindless Eating
If you are in the habit of munching while watching television, opt for something else to do with your hands. Take up knitting, crocheting or cross-stitch, and you'll wind up with something pretty as well as a trimmer figure. Hop up from the couch and do a minute or two of exercise during commercials, rather than heading to the kitchen for a snack.
Create Barriers
The Cleveland Clinic recommends not bringing unhealthy food into the house to begin with. If you are craving something to eat that's not readily available, you'll have to intentionally go somewhere and get it. This will give you time to consider whether or not it's worth the calories, and you'll have time to talk yourself out of it.
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