Research shows that many Americans are overweight. If you’re one of the millions who is over your healthy weight, you’re probably concerned about the best way to get the weight off and keep it off. Losing weight takes its toll on your patience, and a lot of people give up before seeing significant results. There are some healthy steps you can take daily to get the weight off and keep it off.
Eat Breakfast
Studies reported by the American Council on Exercise show that breakfast eaters weigh less than non-breakfast eaters. The report goes on to say that science is divided as to why breakfast is so important. One notion is that breakfast eaters just aren’t as hungry throughout the day. Another idea is that, since food gives you energy, breakfast eaters have more energy and move more, thus burning more calories and keeping their weight low.
Try eating within 30 minutes of getting out of bed. While eating something is better than eating nothing, head for complex carbohydrates, like whole wheat breads or oatmeal, and quality proteins, like eggs or lean meats. The more you can stay away from high-calorie, high-sugar foods, like sugar-sweetened cereals or toaster pastries, the better your chance for getting weight off fast.
Stay Hydrated
It’s easy to confuse thirst for hunger. Instead of heading for the cookie jar, try a big glass of ice water. Mayoclinic.com says that while there’s no proven formula for the type or amount of fluid you need every day, the best advice is not to get thirsty. If you’re thirsty, your body is already heading toward dehydration and you can confuse this with hunger. Try drinking water, or a calorie-free beverage, before your afternoon and evening meals. Fluids make you feel full and you’re apt to eat less, reducing your calorie intake and preventing you from overeating.
Cut Sodas
Soft drinks are really high in calories. If you drink sugar-filled beverages, consider eliminating them from your diet, or cut back significantly. Research provided at Fitday.com shows that if you’re trying to lose weight fast, giving up sodas reaps great rewards. According to the site, sodas are nutritionally empty and contribute heavily to obesity and tooth decay.
Eat Slowly
Mindless eating adds pounds to your body quickly. Try mindful eating instead. Fill your plate with small portions of food, less than you would normally put on your plate. Begin eating your meal and, as you chew, notice the tastes of the food. Notice the textures of different foods and how they taste individually and mixed together. Give yourself time to chew slowly. By eating slowly, you give your brain time to catch up with your appetite and signal your stomach that you’re full. Fewer calories consumed equals more pounds lost quickly.
Member Comments