The myriad weight-loss programs and diet products on the market would make you think that losing weight is more complicated than it is. Small, simple changes you can make to your lifestyle and diet can effectively help to whittle your waistline. For the healthiest weight loss, aim to lose no more than one or two pounds a week.
Reduce Portion Sizes
Switch to small bowls and dishes, and use smaller glasses and cups. Controlling portions at your meals is an essential part of controlling your calorie intake.
Eat Slowly
Fight hunger by taking at least 20 to 30 minutes to eat a meal or snack. This gives your brain enough time to recognize that you're full so you don't risk overeating.
Avoid Fatty Foods
Avoid foods rich in saturated or trans fats. Choose lean cuts of meat, trim excess fat and consume low-fat or fat-free dairy products instead of whole-milk foods. Fatty, high-calorie foods often take the place of nutrient-dense foods in the American diet, contributing to weight gain and obesity.
Limit Sugary Drinks
Switch to healthy beverages, such as green tea or low-fat milk. Drinks with added sugar such as sodas and sweetened juices add empty calories to your diet and inhibit weight loss.
Drink More Water
Water contains zero calories and helps you to quench your thirst, which can sometimes be mistaken for hunger. Water is also filling and can help to reduce the amount of food you consume at mealtime.
Walk As Much As Possible
Walk more often to burn calories. Use stairs instead of elevators or escalators, go for a walk after lunch or dinner, park far away from building entrances or walk your child to school.
Do Weight-Bearing Exercises
Sneak weight-bearing exercises --- which help build muscle --- into your day. For instance, use your office desk or kitchen counter to do pushups. Or hold onto the desk and practice a few lunges. Muscle-strengthening exercises burn calories.
Reduce Stress
Avoid stressful situations as much as possible, or practice stress-busting techniques such as deep breathing for 15 to 20 minutes. Stress increases hunger and can trigger cravings.
Do Not Starve Yourself
If you're a woman, do not let your daily calorie intake dip below 1,200; for men, it's 1,500. Restricting calories too much slows down your metabolism and forces your body to hold on to calories.
Go to Bed Early
Aim for at least seven to nine hours of sleep each night. When you don't get enough sleep, you increase your risk of gaining weight or becoming obese.
References
- MedlinePlus: Tips for Losing Weight
- American Dietetic Association: Ways to Shave Calories
- USDA: Dietary Guidelines for Americans 2010 -- Executive Summary
- "You on a Diet"; Michael F. Roizen, M.D. and Mehmet C. Oz, M.D.; 2009
- Weight-control Information Network: Physical Activity and Weight Control
- Harvard School of Public Health: Sleep Deprivation and Obesity
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