The benefits of dieting to achieve a healthy weight are worth the effort, report doctors at the Harvard School of Public Health. Weight loss leads to a healthier heart and lowered risk for diabetes, stroke and high blood pressure. Excess weight can lead to certain types of cancer, digestive disorders and arthritis pain. Successful dieting depends on a positive attitude, commitment to health and a realistic plan. Incorporate tips that work for you and your lifestyle to achieve and maintain a healthy weight.
Food
You must eat to lose weight. The body goes into starvation mode and stores fat if its not fed nutritious meals, which is why people who starve themselves don't lose much weight and gain back any weight loss quickly. Choose healthy food and eat smaller portions. What you eat is less important than how much you eat. Eat slowly to enjoy your food and to give it enough time to register with your stomach that you're full.
Drink at least eight 8-oz. glasses of water a day. Eliminate sugary drinks that easily can add hundreds of calories to your daily intake and replace them with water and low-calorie options.
Track
Researchers at Duke Diet and Fitness report that studies show dieters who utilize online weight loss programs and associated online tools have a good chance at success. In addition to recipes for healthy weight loss meals, you can find online tools to track calories, weight loss and exercise goals. Online tools provide body mass index calculators and calorie references, general health assessments, restaurant guides and meal planning tools. Online programs typically provide message boards and blogs for dieters to get tips and support from other dieters.
Think
Think before you eat. Doctors at the American Academy of Family Physicians report that obesity often is the result of mindless eating. Make small changes that help you to turn off the eating auto-pilot. Ask yourself why you are eating. Discover whether you are just bored, grabbing for something out of habit or whether it's time for nourishment. Use smaller plates and bowls to help with portion control, especially if you're accustomed to filling your plate at meals. Get in the habit of leaving some food on your plate. Buy smaller containers too. Sticking to recommended serving sizes is easier when they're taken from smaller packages.
Move
Doctors at Harvard say that the most important ingredient to successful dieting is exercise. Exercise provides a number of benefits to dieters besides burning excess calories. Exercise increases metabolism and provides general feelings of well-being thanks to endorphins that help dieters maintain a happy, positive attitude.
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