1. Weight Loss is Simpler Than You Think
The true secret to weight loss is that there isn't one. It's just simple math: Consume less calories than you burn off, and you'll lose weight. You can create this "energy imbalance" by eating less, exercising more or a little of both. Eating 500 fewer calories per day or burning that amount will result in a weight loss of 1 pound a week. That's about a 21-ounce soda and a 1.5 mile walk.
2. The Satiety Effect
Certain foods are more satisfying than others and can make you feel fuller on fewer calories. Gram-for-gram, carbohydrates and protein contain the same number of calories, but protein-rich foods like eggs or chicken promote greater satiety than carbohydrate-rich foods like bread or pasta. Fiber and fat have a similar effect; both delay the digestion and absorption of foods. Choosing whole grains over more refined ones and adding healthy fats like olive oil to your meals can go a long way towards achieving that energy imbalance.
3. Keeping a Food Journal
Self-monitoring practices are common among individuals who successfully maintain weight loss. One of the most effective is a daily food journal. Be as detailed as possible. Include time of day, food choices, and preparation methods. Measure your portion sizes, and then record the numbers in your journal. Journaling eliminates "mindless" eating, since you are now accountable for everything that you put in your mouth. Utilize tools such as calorie-counter books and websites to ensure that your journal is accurate.
4. One Step at a Time
Many people insist that they are too busy or too tired to embark on a structured exercise regimen, so they skip the physical activity component of losing weight altogether. You may be able to incorporate more exercise into your daily routine easier than you think. To lose weight, experts suggest we take about 10,000 to 12,000 steps per day. Sound like a lot? Consider wearing a pedometer and tracking your daily steps for a week. Then increase your average by 500 to 1,000 steps per week. You can use stairs instead of elevators, take a quick walk during your lunch hour and start parking your car farther from your home or work.
5. Plan Ahead for Dining Out
Portions are notoriously oversized, meals come with a bottomless bread basket and then there's the dessert menu. It is possible to eat out while watching your calories, but you must be prepared before venturing out. Review restaurant nutrition info online ahead of time and choose several entrees that fit your calorie budget. Look for grilled or broiled choices and consider foregoing the starch for a double portion of vegetables. It's occasionally okay to splurge on a little bread wine, or dessert--just make sure it's not all three.
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