Most people know that in order to lose weight, you must burn more calories than you consume. This may sound simple, but it is very difficult to adhere to. Luckily, there are some tips that you can try to make dieting and weight loss easier.
S.M.A.R.T Goals
Making S.M.A.R.T. (Specific, Measurable, Attainable, Relevant and with a Time frame) goals will improve the chance of succeeding and as a result, increase compliance with your weight loss plan. Changing your goal of losing weight to losing 10 lbs. in 6 weeks follows the S.M.A.R.T. guidelines. It is specific; losing exactly 10 lbs. It is measurable; you can measure the 10 lbs on a scale. It is attainable; 10 lbs in 6 weeks is realistic. Lastly, it has a time frame; 6 weeks. Losing 100 lbs in 1 year may sound realistic, but can easily be overwhelming. Making smaller goals will help you keep on track.
Action Plan
If you have made a goal to lose a certain amount of weight in a specific time frame, break down this goal into steps. Eating a high fiber, high protein breakfast every day for one week is a good step that will help you attain your main weight loss goal. Making two or three of these mini-goals each week will help you feel more successful.
Eat Mindfully
Cutting calories and practicing portion control can leave you hungry. According to the Center for Mindful eating, mindful eating is using all of your senses while you eat. This may sound like common sense, but many times people eat very fast, often in front of the television or in the car. This causes you to be unsatisfied and crave more food. Eat slowly and enjoy your food.
Eat Only When Hungry
People often eat when they are bored, stressed, happy or sad. Each time you grab a bite of food, ask yourself if you are really hungry. If you're not hungry, find something else to do to satisfy your emotions. Do something fun; talk to a friend, read a book or go for a walk.
Food Journal
Write down everything you eat in a food journal. Then look back periodically and see how you are doing with your diet. It also makes you more aware of what you eat if you have to write it down.
Stay Hydrated
An early sign of dehydration is fatigue. The body has trouble differentiating between hunger and thirst, so many times people choose food instead of a glass of water. When you feel hungry, drink a glass of water first and waiting 10 minutes. You may find that you no longer feel hungry. The Institute of Medicine recommends about 11 cups of fluid daily for women and 15 cups of fluid daily for men. The fluid can come from any beverage, preferably calorie free.
Plan
Looking for food when you are already hungry may cause you to choose convenient, often unhealthy items such as chips or ice cream. Planning a healthy nighttime snack may reduce mindless eating. Measure out your snack to avoid overeating.
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