Sound too good to be true? It doesn't have to be. Read on to reveal the secrets you need to succeed.
1. Maintain, a healthy, low calorie diet.
It's the calories
that count when it comes to weight loss, so it's important to choose
low calorie foods. Since good health should be your objective along
with weight loss, it's also important to eat nutrient-dense foods.The
bulk of your diet should consist of whole grains, vegetables and
fruits, followed by moderate portions of lean protein sources and low
fat dairy products. Fats, sweets and alcohol should only accent your
meals.
2. Eat balanced meals on a regular schedule.
Regularly scheduled meals containing carbohydrate, protein and a little
fat will keep your body energized and healthy, not to mention satiated
and happy. Avoid going more than 4 or 5 hours without a meal or snack
to prevent feelings of "over-hunger" which can lead to binging or
overeating.
Losing weight is about following a sensible
eating plan, NOT a starvation plan. Planning for meals and
snacks is an important strategy for weight loss success. When you are
busy, you may not notice your hunger, but that doesn't mean that your
body doesn't need refueling.
3. Exercise on a regular basis.
Exercise burns fat and builds metabolism-boosting muscle. Make it a
priority to engage in moderate cardiovascular activity (such as walking
or jogging) for 30 minutes at least 3 days per week -- preferably every
day -- and strength training at least 2 times per week. FYI: just being
more active during daily activities counts too, so park in the far spot
in the parking lot, take the stairs, walk to your co-worker's desk
instead of emailing, etc.
4. Keep a food diary!
Researchers have found that keeping a food diary is one of the most
effective tools for successful weight loss and maintenance. It's not
surprising why; keeping a food diary is an eye opener for most people.
Once you actually see what you're eating, written in front of you in
black and white, pinpointing the changes you need to make becomes much
easier.
5. Set some ground rules for yourself.
Make a rule to only eat in the dining room or the kitchen. Avoiding
snacks while in front of the TV, computer or in the car can drastically
reduce mindless munching and unwanted calories. Always shop for
groceries with a predetermined list, and never when you're hungry.
6. Make small, gradual changes in your lifestyle.
Small changes are not only less overwhelming, but they are more likely
to be incorporated into lifelong habits. Setting your goals too high
initially is self-defeating. It can make you feel upset and frustrated
if you cannot achieve them. It may not be that you can't achieve this
goal; it just may be that you can't do it right NOW, at this point in
time. So start small -- for example, eliminate your daily can of soda,
it adds up to 15 pounds of weight gain per year!
7. Stop searching for the perfect diet.
There is no such thing as a perfect diet, so don't waste your time
looking for it -- it's just a setup for failure. Your best bet is to
make the best choices available to you in the given situation. If
sometimes this means a small burger and a side salad instead of a Big
Mac and super-sized fries, so be it.
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