The most important tip you need to know about weight loss is that your weight is the result of the energy you take in through food and the energy you put out through activity. All other tips that you might read about how to lose weight should be based on this one basic tip.
Tips About Eating
1. Reduce your portions, especially when you are eating out. Many restaurant portions are much larger than you would eat at home. Avoid fried foods when eating out.
2. Reduce the amount of fats that you eat. A simple way to do this each day is to eat your salad with no dressing or with a homemade nutritious dressing that is low in fat. Limit your butter or margarine intake by cooking with oils. Limit condiments like ketchup that contain sugar.
3. Read labels so that you understand what is in your foods. Avoid salt, sugar and fats and pay attention to fructose syrup that might be in foods.
4. Substitute your soda or juice with water. If you substitute one can of soda with water you can lose up to 15 lbs. a year.
5. Reduce alcohol consumption. One martini a day for three weeks can add a pound to your weight. One glass of wine has 130 calories and one beer has 150 calories.
6. Snack on healthy foods such as fruits or vegetables.
7. Reduce candy and desserts. One oz. of chocolate a day for three weeks can add a pound to your weight.
8. If you are the cook, avoid snacking and drinking while you prepare the meal. It is easy to consume hundreds of calories by having a glass of wine while cooking and nibbling on the food you are preparing.
Tips About Exercise
According to "Nutrition and Physical Fitness," studies have demonstrated lack of activity is a more important factor in weight gain than food.
1. Avoid elevators and escalators. Take the stairs.
2. Walk 30 minutes each day for three weeks to lose one pound.
3. Decide what activity you enjoy doing the most and do more of it.
4. Turn off the television or computer and go for a walk.
5. Buy exercise videos or DVDs and work out at home.
6. Use light weights to exercise your arms and upper body.
7. Go outside and play with your children. Toss or kick a ball, play soccer, play on the swings.
8. Park your car a distance from your destination so that you must walk.
9. Pick up a bicycle and ride in your neighborhood.
Tip to Determine Weight Loss
Before you decide to lose weight it is helpful to determine what your ideal weight should be and give yourself a target. Use an online tool to calculate what your maintenance weight should be based on your height, weight and level of activity. Once you know this you can develop a plan to reduce calories or use more energy to achieve your desired weight.
Final Tip
Continue to balance your intake with your energy expenditure and seek to understand how your body works. Seek support groups if you find that helpful. Celebrate your successes.
Always consult a professional if you think you might have a medical problem or a nutritionist if you need information on how to reduce your intake and eat a balanced diet.
References
- "Nutrition and Physical Fitness"; Bogert, J.L., et al.: 1973
- Mayo Clinic: Exercise for Weight Loss
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