Cutting out food groups, drastically slashing calories and spending hours in the gym can cause tension and irritability, and may be hard to follow long-term. Instead, make subtle changes to your lifestyle to lose weight. Focus on long-term behavior change, not extreme tactics, and you can lose weight but not your cool.
Drink Water
Make water your primary drink. The average American consumes an extra 245 calories a day from soft drinks, according to Reader's Digest. That's equal to 90,000 calories a year, or 25 lbs. Sugary beverages may not trigger a sense of fullness the way food does. Sweetened drinks may also stimulate the desire for other sweet, high-carbohydrate foods. Diet soda is also associated with weight gain, possibly because the body expects calories from the sweet drink. When it doesn't get them, hunger may result.
Walk More
Walking is a low-impact exercise that's ideal for everyone from avid exercisers to beginners. Wear a pedometer and aim for an extra 1,000 steps per day. Most sedentary people walk about 2,000 to 3,000 steps a day. You can burn an extra 300 calories a day with three miles of brisk walking, which could help you lose 30 lbs. in a year. Aim to walk at three to four miles per hour, gradually building up to that pace if necessary.
Seek Support
Ask your friends and family to support your weight-loss goals. Involve people who will exercise with you or help you create healthy meal plans. Consider joining a weight-loss support group. Making weight loss a joint effort may lead to better results, according to a 1999 study in the Journal of Consulting and Clinical Psychology. Consult your doctor as well. Your support group can also provide motivation by holding you accountable for your actions.
Get Essential Nutrients
Cutting carbohydrates can cause anger, tension and depression because the body needs carbohydrates to produce serotonin, a mood-regulating neurotransmitter, Fitness magazine says. Lack of omega-3 fatty acids, vitamin B6, vitamin B12 or folate may also increase the risk of depression. Aim for at least 130g carbohydrate a day, recommends the National Academy of Sciences' Food and Nutrition Board. Complex carbohydrates, such as whole grains and vegetables, are better for weight loss because they contain more fiber. Eat two servings of fish per week to get omega-3 fatty acids. Take a multivitamin to combat other deficiencies.
Member Comments