Weight loss is all about calorie balance. You have to burn more calories than you consume on a regular and consistent basis. It sounds so simple on paper, but when you're faced with a buffet of delicious foods and you don't feel like hitting the gym, things get a little trickier. Incorporating simple tips and cues into your daily habits can help you stay on track to meet your weight-loss goals.
Use Rubber Band Reminders
MyPyramid.gov recommends that adults consume 4 to 5 cups of fruits and vegetables each day, or roughly eight to 10, 1/2-cup servings. This sounds overwhelming, but giving yourself a tangible daily reminder can keep you on track. Place eight to 10 rubber bands around your left wrist each morning. Women can use bracelets instead of rubber bands. Before you eat a meal or snack, make sure you have at least one serving of fruits or vegetables on your plate. Eat it first, and transfer a rubber band over to your right wrist. For every half-cup fruit or veggie serving you eat throughout the day, transfer another rubber band. Aim to transfer all the rubber bands by the end of the day. Because vegetables are water- and fiber-dense, if you eat them before you eat the rest of your meal, they can help fill you up and prevent you from overeating, helping you to save calories.
Work for Food
You don't need to deny yourself any particular food while you're watching your weight, but you do need to think carefully about eating trigger foods that you know you have a tendency to overeat. If you're a salty-snack person, don't keep salty snacks in your house. If you're a sweet-snack person, don't keep sweet snacks in your house. If you find yourself craving an item like chocolate or chips, wait 30 minutes. If you're still craving it, then allow yourself to walk to the corner store or drive to the grocery store to pick up a single serving. That way nothing's ever off limits, but you do have to make an effort in order to get it--you may be surprised at how often your craving goes away.
Go Offline at the Office
Technology allows us to connect with coworkers, family members and friends all from the comfort of our office chair or sofa. If you find yourself regularly sending emails to coworkers that are just down the hall, commit to turning back the clock on inner-office communication and walk down the hall to ask that question. Try holding walking meetings when you have something minor to discuss and start using a bathroom on a different floor. All this extra activity can help add up to your total daily calorie burn, helping you meet your weight-loss goals.
Make the First Move
You don't have to give up eating out in order to lose weight, but you do need to adjust the way you dine. Make sure you look up dietary information online if it's available and choose an item from the menu that has 600 calories or less. If dietary information isn't available, look for baked, grilled or broiled options. Write down what you want to order so when you make it to the restaurant you won't have to look at the menu, then when the waiter arrives, order first. If you order before any of your friends or family members order, you won't have time to second-guess your healthy decision.
Member Comments