6 Ways to Lose Weight and Keep It Off!
Because fad diets come with all sorts of complicated rules, people tend to feel that they are scientifically based. However, the reason that people lose weight on these diets is that they take whole food groups out of their meals. As a result, calorie inta
ke goes way down. While this is fine in the short-term, most people cannot abide by the rules forever, and they pack the pounds back on once they go back to their regular way of eating.
Don’t fall victim to fad diets. Instead, select a strategy for weight management that is proven to work. Included in this article are six ideas for you to try. You don’t have to make all of them a part of your life, but the more you can incorporate, the more weight you will be able to los
e and keep off over time. Start small; add in one step at a time. Each week, commit yourself to trying something new. However, remember that everyone is different and you may not experience success with all the steps. Use what you think works the best for you and helps you control your weight. In addition, remember that this is not really a diet. You can eat any food; nothing is truly off limits.
1. Begin by eating healthy foods.
Take a critical look at your diet. Remember that you need a lot of fruits and vegetables to keep your body in good working order. Whole grains and legumes are important as well. Try to cut back on trans fats, saturated fats, foods with a lot of sugar and refined grains. Dairy, lean meat, poultry and fish are all fine for you to include in your diet. Also, try to get 25-30 grams of fiber from food each day. Fiber makes you feel full and it slows down your absorption of carbohydrates. If you are in doubt, take a look at MyPlate, which was created by the USDA. It gives you a picture reference to figure out how many fruits, vegetables, protein and grains you need on a daily basis. And, if you want to do more research, look up 14 Keys to a Healthy Diet to find out more.
2. Watch your portion size.
It’s great to eat a lot of vegetables. You don’t have to worry about fruits either. However, when it comes to foods that have a lot of calories, it is important to moderate how much you are eating. Check the serving size whenever possible and stick to it. Remember that most packages of food have multiple servings in them, so figure out your portion size and put the rest away. If you don’t trust your ability to figure out how much to eat, look for items that are sold advertising a certain amount of calories.
3. Be aware of what you are eating.
Your body will let you know when you are hungry. Don’t eat quickly. Pay attention to your meal, enjoy each bite, and stop when you are full. Do not eat while doing something else, like watching television or working on the computer. You are much more likely to overeat this way. If you pay attention to your meal, you will find that you enjoy your food and you have a tendency not to each as much. In addition, if you practice this approach, you are less likely to be affected by advertisements for food, food that is set out in front of you or large portion sizes.
4. Don’t rush.
As was mentioned above, make sure you slow down your eating. This gives your body time to tell your brain that you are no longer hungry. People that eat slower generally do not eat as much food. In addition, make sure you fully chew each of your bites. Simply chewing your food may send your brain signals that you have had enough. Furthermore, the slower you eat, the more you pay attention to things like taste and smell. That means you are happier with the food you eat without consuming a bunch of calories. In general, it is the first several bites that will make you feel the best. It goes downhill from there. So, if you order a dessert, savor your initial few tastes. That may be enough, and you might not have to eat the entire plate. If you are interested in technology, check out the HAPIfork. It shakes if you try to eat too quickly, reminding you to slow down.
5. Willpower can be faulty.
Don’t think you can control yourself around food all the time. It is easy to go astray. Instead, change your environment so you have less opportunity to snack or add too much food to your plate. For example, buy less junk food. Put what you do have away, so you don’t have to see it. Also, stay out of situations where there will be a lot of junk food or other items that will cause you to binge eat. At home, use a smaller plate to eat your dinner so that you don’t fill it up too much. You can even purchase a product to help with portion control if you would like. Each evening, put your snacks for the next day in small bags so that you have your portion size all ready to go. You can’t control everything, but there is a lot you can do to help yourself succeed.
6. Figure out if emotions are involved in your eating.
Some people overeat when certain emotions, like anger or depression, are present. To have a baseline, rate how hungry or full you are before, after and during your meal. Use a 1 to 10 scale. You want to eat when you are hungry but not starving (usually a 3). You want to stop when you are at a 7. If you eat due to your emotions, figur
e out an alternate activity to engage in.
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