Leaf through a lifestyle magazine or watch an evening's worth of television and it seems as if it's not possible to lose weight without spending a small fortune on prepared meals, diet supplements or membership fees. The truth is a weight loss program can be free. Plan on a safe and healthy weight loss of 1 to 2 lbs. per week, recommends Dr. Donald Hensrud, Mayo Clinic preventive medicine specialist. Check with a health care provider before starting any weight loss program.
Keep a Food Diary
Keep track of what, when and how much you eat--and how you're feeling as you eat. You may be unaware of the total amount of food you consume each day. In general, Americans underestimate how much they eat by 25 percent, according to Good Housekeeping magazine. Many people don't realize that certain emotions trigger eating rather than actual hunger. When you keep a diary, you consume less food as your program progresses because you must write everything down. You also have evidence of whether you're really following your program. Most dieters hit a weight plateau sometime during the program. The food diary shows whether you're slipping on following rules or consuming more food than recommended.
Eat Before Your Meal
It takes the brain about 20 minutes after starting to eat to recognize that there is no longer any hunger. Jumpstart the process by having a bowl of soup, salad or piece of fruit about 15 minutes before your main meal. Eat slowly. Give your brain time to recognize the feeling of satiety. Eating slowly gives you time to taste and enjoy the food. If possible eat at the table rather than on the go or in front of the television.
Wait 15 Minutes
When the urge to eat between meals hits, wait 15 minutes. The urge may be due to hunger, but it also may result from boredom, worry or as a reaction to emotions. Distract yourself by going for a walk, starting a chore or completing a project that requires concentration. The odds are by the time the 15 minutes have gone by you'll no longer feel the need to eat.
Increase Exercise
Increase exercise and make it a key component to your weight loss program, recommends Bob Green, the author of "The Best Life Diet," and personal trainer to Oprah Winfrey. At the same time decrease how much you eat while maintaining a nutritious diet. Green recommends both strength training and cardiovascular exercises.
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