Make a plan that will stick, start with small changes, work on one behavior at a time, involve a friend, and never be afraid to ask for support.
- Focus more on what healthy foods you need to include in your meal plan. This will help to naturally squeeze out unhealthier options.
Weight loss does not have to mean deprivation.
- Allow yourself to have treats once in a while. Otherwise, you will feel too deprived and your plan could backfire.
- Include favorite higher-calorie foods in your meal plan. For example, if you adore fancy cheese, enjoy a small portion with slices of fresh pear or other fruit.
Did you know that most people recall only half of what they eat? A food diary can help you confront the truth about how much, when, and why you eat. Then you can slowly start making changes.
- Keeping a food journal is one of the top strategies used by successful dieters.
- A recent study found that dieters who tracked their food intake lost twice as much weight as those who didn't.
Are you guilty of skipping meals or slashing calories? Failing to eat enough only causes your hunger to soar and your resolve to weaken. Then it's easy to overeat, especially the wrong foods.
- Eat at regular intervals, every 3 to 4 hours, starting with a healthy breakfast.
- Don't save calories for later in the day. Instead, when you feel your hunger growing, eat a protein-packed snack such as low fat yogurt, cottage cheese, or peanut butter on toast.
Protein and fat take longer to digest and contribute to feeling full. When planning meals and snacks:
- For lean protein choose from eggs, cottage cheese, low-fat cheese, fish, chicken, turkey, lean meat, and beans.
- For healthy fats, choose small amounts of nuts and seeds, peanut butter, olive oil, and avocado.
Wholesome carbohydrates are full of fiber. Along with protein and healthy fat, they will keep you full.
- Replace sugary and processed foods with bean soups, cooked vegetables, salads, and a variety of whole grains (brown rice, barley, whole-grain breads and cereals).
- At meal time, load up half your plate with vegetables. Dive the other half between protein and whole grain.
Most people underestimate how much they eat on Saturdays and Sundays. It's easy to overindulge, thinking you will go back to good strategies throughout the week.
- If you are serious about getting the weight off, keep a handle on what you eat and drink 7 days a week.
- If you indulge, don't mindlessly munch on foods you don't absolutely love. Want some chips or a cookie? Take a small portions and savor every bite.
Limiting portions is critical for weight control. And remember: Just because something is low in fat or high in fiber doesn't give you license to eat more. Calories are calories - they add up no matter what the source.
- When eating out, have an appetizer as your meal, split a main dish, or take left overs home for lunch the next day.
- Don't watch television or do other activities while you eat. You won't fully enjoy your food and may not realize how much you are eating.
- Eat slowly so your brain can get the message that your stomach is full.
If you want to trim down, you will need to get regular exercise most days of the week. Walk briskly, swim, garden, bike - do activities that get your body moving.
- Look for ways to fit exercise into your life. Park in the far parking lot, take the stairs when you can, walk your dog, etc.
- Always check with your doctor before you increase your exercise level.
Quick weight loss comes at a price. You risk losing precious muscle tissue and decreasing your metabolic rate.
- To maximize fat loss (and keep muscle), look for slow, steady weight loss, no more than 1 to 2 pounds per week.
- If you lose weight gradually, it is much more likely to STAY off in the long run.
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