Most Americans are obese or overweight and many pump large amounts of money into diet products each year, in an attempt to lose weight. While many diets involve elaborate calorie counts, food lists and counting of fat or carbohydrate grams, it is possible to lose excess weight by increasing physical activity and following simple, practical dieting tips.
Eat When You Are Hungry
Small children intuitively know this: eat when you are hungry. Adults, however, often eat out of habit, boredom, stress or emotional pain. Before putting food into your mouth, ask yourself if you are truly hungry. Drink a glass of water and then consider whether you truly need food right now. On the other hand, don't wait until you are ravenous to eat as this can lead to binging. Learn to listen to your body's cues and stop eating shortly before you feel completely full.
Eat Mindfully
When you eat, do nothing else. Avoid watching television or staring at the computer while you eat a meal or snack. Don't eat on the run; instead, sit at the table and give yourself time to relax and savor the food. Place one serving of food on your plate and put the rest away before you begin eating. Chew each bite slowly and drink plenty of water with your meal. The practice of mindful eating is pleasurable and an important key to successful weight loss and maintenance.
Enjoy Nature's Bounty
Successful weight loss isn't about deprivation. Instead, consider yourself to be on an adventure to enjoy nature's bounty. When shopping, seek out colorful fruits and vegetables from the produce department, suggests the Weight-control Information Network. Try whole grains you've never tasted and indulge in fat-free or low-fat dairy items. Add beans, lentils, nuts and seeds to your diet for fiber and nutrition. In a restaurant, seek out the healthiest option the chef offers. At a salad bar, see how many different colors and textures you can try among the vegetables and fruits.
Make Health Your Goal, Not Pounds
The best reason to lose excess weight is for your health. Losing weight for a high-school reunion or to look attractive to someone else provides only a temporary motivation. Weight loss, when needed, reduces your risk of heart attack, stroke, diabetes and several types of cancer. Keeping your eyes on the prize of better health can keep you motivated long-term. The Mayo Clinic suggests you leave yourself notes in the kitchen to remind yourself of your reasons for sticking to your eating plan. Avoid registering your success by the number on the scale; instead, look into the mirror and notice how your clothes fit. Consider whether your energy level is increasing and whether you can walk farther than you could previously. Losing weight for health benefits gives you a feeling of success that positively impacts your mental health as well.
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