Did you make the New Year’s resolution to lose weight this year? If you did, you are not alone. For many people, the post holiday season is the time to change eating habits and to exercise more to lose weight. There are many “diets,” supplements and gadgets on the market promising to promote weight loss quickly and easily, but chances are these are not methods that will deliver lasting results.
If you are ready to lose weight and keep it off, the following tips are for you:
1. Take time to taste and enjoy your foods. It takes 20 minutes for you to feel full when eating a meal or snack. Remember that you do not have to clean your plate.
2. Include plenty of vegetables and fruits into your meals and snacks. These foods are naturally low in calories and their fiber content will fill you up.
3. Choose whole grains as often as possible; they are a good source of fiber. Whole wheat bread, brown rice, whole wheat pasta, oatmeal and whole grain breakfast cereals are examples of whole grains. Breakfast cereals should have at least 3 grams of fiber per serving. Beans such as pinto, kidney, black and navy are all good sources of fiber as well, and they are great protein sources. Fiber fills you up, allowing you to eat less and still be satisfied.
4. Eat high fat foods in moderation. Fat does not necessarily cause weight gain, but extra calories will cause weight gain. Extra calories from anywhere in the diet (extra sugar or fat for example) cause weight gain. Choose more heart healthy fats from nuts, seeds and fish, and reduce animal fats in the diet (this helps cholesterol levels too).
5. Remember portion control. Calories from any source count, so make sure your portion sizes are reasonable; this is especially important to remember when you are eating higher calorie foods. When you are trying to lose weight you do not have to avoid your favorite foods, but you may have to reduce the portion you usually consume.
6. Be aware of the calories you are drinking, and cut down on these as much as possible. Beverages do not usually satisfy the appetite, but can provide many calories. Choose water, diet drinks, coffee or tea sweetened with artificial sweetener, etc. Alcohol also provides extra calories.
7. Increase physical activity (get at least 30 minutes of activity most, preferably all, days of the week). Two to three 10-15 minutes bouts during the day are just as good at 30 minutes all at once. Don’t forget the day to day things such as taking the stairs instead of the elevator, walking the dog, parking your car farther away and walking briskly to your destination, vigorous house work and so forth.
Lasting weight loss requires that changes be made in daily habits. In order to lose one pound of fat, 3,500 calories must be used and not replaced (creating a deficit of calories). This cannot happen over night.
Change is difficult, so choose one or two things that you are ready to change now to work on. This will allow you to start moving in the direction you want to go (toward losing weight), but will not make you feel overwhelmed. Then, as these changes become new habits, choose one or two more areas that you feel you need to change.