Exercise And Weight Loss Tips

The key to weight loss is making minor changes that are easy to maintain. When people try to do a complete overhaul in their regular behaviors, they often don't stick with the plan because it becomes overwhelming. Making a few simple changes each week can help people shed 100 pounds or more in a year, according to research at the Yale School of Medicine. A few simple steps can get you started.

Stay Hydrated

Studies conducted at the University of Utah in Salt Lake City found that adequate hydration throughout the day can not only reduce appetite, but also increases fat-burning metabolism. Replacing sodas and juices with water can also cut calories, thereby increasing the amount of weight lost.

Use Herbs and Spices

Cooking with aromatic spices can stimulate the olfactory bulb, telling the brain that the body is full. According to Dr. Alan Hirsch at Chicago's Smell and Taste Treatment and Research Foundation, this can reduce daily caloric intake by up to 200 calories. In addition to extending satiation, spicy herbs such as cayenne, ginger, chili powder and curry can also increase metabolism.

Portion Control

Many times, the amount of food we eat is based on mental assumptions about the food we see. Switching to smaller plates may help. Studies conducted by researchers at the University of Illinois at Urbana-Champaign revealed that participants ate an average of 230 less calories at each meal when they used smaller dishware. Also, measure out portion sizes with a small scale or measuring cup. It is too easy to overestimate when trying to eyeball it.

Keep a Food Diary

Often people consume much more food than they realize. Keeping a food diary can help to indicate where calories can be cut. It can also help you to determine which foods are a weight loss road block. Writing down what foods and quantities are consumed also helps to keep you on track and stay focused. It is as simple as keeping a small notebook in your purse. And with today's technology, there are even cell phone apps available like the one on SparkPeople.com that make it easier than ever to keep accurate records.

Make Exercise Fun

Find something you enjoy that burns calories, and stick with it. Find a few things and alternate your routine so that you do not get stuck in a rut. Gardening, walking and swimming are just a few options. Even dancing around your living room burns calories. Another helpful idea is to have an exercise buddy. When people exercise alone, it is much easier to find excuses to put it off until tomorrow. Finding a friend to workout with not only makes you more accountable, but makes the exercising more fun, as well.