If you're looking to shed those extra 15 pounds, you may feel overwhelmed at where to begin.The act of dieting often brings feelings of deprivation, sometimes with little payoff. Many embark on weight-loss plans with good intentions, but end in frustration when results are not achieved. There are guidelines to help you through the process and maximize your dieting efforts.
Eliminate Unhealthy Food Choices
Get rid of foods containing refined carbohydrates and sugars such as cakes, cookies, pies, ice cream. Replace them with healthier choices such as whole foods. Whole foods are those in their most natural, purest form. Opt for whole-wheat pasta and whole-grain versions of rice, flour and bread instead of their refined counterparts. Whole grains are better for you because the germ and bran have not been removed, whereas with white flour and white rice, both the germ and bran have been removed.
Fresh Fruits and Vegetables
Opt for fresh fruit and vegetables. It is recommended that you eat five to nine servings of fruits and vegetables each day. Fruit can be an alternative to sugary sweets. Eating fresh fruit can help you feel full. Fruit recommended for weight loss includes watermelon, honeydew, cantaloupe, grapefruit, blueberries, strawberries and raspberries. Eating fresh, colorful vegetables helps provide your body with essential nutrients. Consume significant amounts of fresh vegetables, including green beans, celery, broccoli, spinach and summer squash.
Eat Breakfast
Do not skip breakfast. A healthy breakfast is required for jump-starting your metabolism and giving your body the nutrients it needs to start your day. Breakfast provides your body with much-needed fuel, helps you concentrate and contributes to overall daily productivity. Breakfast helps stave off other cravings during the day and can prevent you from reaching for those unhealthy mid-morning snacks.
Planning Ahead
Plan meals ahead of time. Cook healthier dishes in advance and store or freeze them. Having healthy meals available on demand can help eliminate last-minute temptations for unhealthy foods. It can also help keep you on track since you'll already know ahead of time what meals you will be eating. Take healthy snacks to work. This helps avoid the temptation to purchase junk food from vending machines.
Eating Healthy Fats
Don't overlook the importance of consuming healthy fat. Healthy fats are essential to helping your brain function properly and they assist with giving you healthier skin. Good fats also help with the absorption of certain vegetables such as vitamins A, D, E and K. Healthy fats play an important role in weight loss because they help keep your food cravings under control. Due to their caloric density, they help give you the impression of feeling full. Some recommended sources of healthy fats include nuts, seeds, canola oil, olive oil, avocados and peanut butter.
Setting Goals
Set realistic goals and don't expect unrealistic weight loss. Losing weight at a healthy pace is recommended since you are more likely to keep the weight off over the long term. Avoid getting on the scale if you can. Choose to gauge your weight loss by the fit of your clothes. Since body weight tends to fluctuate, depending on factors like water retention, avoiding the scale helps you stay focused on your goal and not on a number on the scale.
Exercise Regularly
Include regular workouts as part of your daily schedule. A well-balanced exercise regimen includes both strength training and cardiovascular exercise. Strength training is a requirement for developing healthy bones and lean muscle. Lean muscle helps you burn fat, even while at rest. Cardiovascular exercise is a requirement because it burns calories and gets the heart rate up. Including regular exercise in your weight-loss program also increases the likelihood that you will keep the weight off. The Mayo Clinic recommends at least 30 minutes of exercise a day.
Member Comments