According to the Department of Health and Human Services, two out of every three Americans are overweight or obese. By adopting healthy eating habits and incorporating exercise into your daily plan, losing weight can be easy. Seven simple tips can help get you started.
Don't Drink Your Calories
Many unseen calories are consumed through a straw, and the biggest culprit is soda. Try to cut back or eliminate soda completely. If this isn't a possibility, switch to diet soda. Plain coffee contains almost no calories. Stay away from fancy coffee drinks, cream and sugar to avoid additional calories. Alcoholic beverages also contain a lot of calories. Try to limit consumption by drinking a glass of water between each beverage or choosing a lower-calorie option like wine.
Choose Whole Grain Options
Whole grains contain more nutrients and fiber than simple carbohydrates and will help keep you fuller longer. Choose whole grain pasta, whole grain bread and cereals and snack bars with whole grains.
Fill Up On Fruits and Vegetables
Fruits and vegetables are high in nutrients and fiber, so they help keep you full with a small amount of calories. Try adding a fruit or vegetable to each meal and snack. If you tend to overeat, try eating a fruit or vegetable 15 minutes before meals to curb hunger. Keep pieces of fruits and vegetables in small snack packs to grab when you are on the move.
Choose Low-Fat Dairy
Dairy products can pack a large amount of calories in a small package. Choosing low-fat dairy options is an easy way to reduce daily caloric intake. Replace whole milk with 1 percent or skim to save calories. Cheese and yogurt also are available in low-fat options.
Watch Portion Sizes
Portion control is one of the most important parts of losing weight. To get an accurate idea of what a potion size should be, look at the nutrition label of all products you consume. When preparing foods, always measure out the correct portion size specified on the nutrition label. When eating snacks, always measure one portion and place it in a bowl. Never eat directly out of the box or package.
Don't Skip Meals
People often think that by skipping meals they can limit the number of calories they consume, but it often leads to the opposite effect. People who skip meals tend to overeat at the next meal. Eating regular meals and snacks is the best way for your body to maintain its energy. Strive to eat three main meals and two smaller snacks every day.
Exercise
Adding exercise to a healthy eating plan is vital to losing weight. Strive to do 30 minutes of physical activity daily, but start off small. Taking the train, riding your bike, or even walking to work will burn calories. Start a walking group at work that walks over lunch breaks to help get others involved in your weight loss plan. Even simple activities like taking the stairs and parking farther away help burn calories.
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