Successful and healthy weight loss is a slow process that requires patience and generally occurs at a rate of 1 to 2 pounds per week, notes the Centers for Disease Control and Prevention. Losing weight through healthy manners will help a person keep the pounds off because she will make lifestyle changes, such as changes to her diet and exercise routines, which will become habitual. These new healthy habits will induce success.
Eat High Fiber Snacks
Consuming high fiber snacks throughout the day will help keep a person feeling full longer and provide a significant amount of energy. High fiber snacks are generally low in calories and fat; therefore, choosing high fiber snacks will help a person cut calories without being left feeling hungry.
Possible high fiber snack foods include a cup of oatmeal with 4g of fiber, whole apple slices with the peel which provide about 3g of fiber, kale, spinach, broccoli and whole grain crackers which can provide at least 3g of fiber.
Eat Smaller Meals More Often
Cutting the portion size of regular meals and eating more often throughout the day can keep a person feeling full and energized. When trying to lose weight, it is important to avoid feeling overly hungry; this will increase a person's risk of overeating at meals. To reduce this risk, people can eat smaller meals 4 to 5 times a day instead of eating 3 larger meals.
Avoid Eating To Feel Better
Emotional eating can increase weight gain because people turn to food to make them feel better instead of eating when they are hungry. Eating for reasons other than hunger can cause a person to increase his calorie intake when it is not nutritionally necessary.
When a person is feeling sad or down, he should resist the urge to eat and stay away from the kitchen or vending machines so that food is not a temptation. Instead of turning to food to feel better, a person should try going for a walk or calling a supportive friend.
Drink
Water is an important part of weight loss. Drinking water throughout the day and 20 minutes prior to meals will help a person keep from overeating since water consumption will make the person feel full on less food.
Also, people often mistake thirst for hunger and eat food when they should be drinking water. Drinking water and then waiting 20 minutes will help; after 20 minutes, if the person is still hungry, then they should consume a small snack.
Being Active
Engagement in regular physical activity will help a person successfully lose weight. According to BJC Health Care website, even engaging in regular exercise that is not rigorous can have a positive effect on weight loss. To maintain weight loss, a person should engage in exercise that burns at least 1,000 to 2,000 calories per week.
Commit to a regular exercise routine at least five days out of the week. Schedule the physical activity into the day; this will help reduce the risk that a person will over commit to other activities and have to skip her regular exercise.
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