Do you feel like you’re starting a new diet every other Monday? Stop with the yo-yo dieting and use these tips to lose weight for good!
Did you know that the average person gains one-two pounds per year? Yikes! That can certainly add up over time. So how can you help prevent this weight gain and keep weight off over time? Here are a few handy tips:
- Eat breakfast – We’ve all heard that it’s the most important meal of the day, but it’s true. Breakfast jump-starts metabolism and research shows that people who regularly eat breakfast cut their chance of becoming obese by 35-50 percent.
- Start meals with an apple, salad or soup – These are healthy fillers (provided it’s not a cream-based soup) that can minimize your appetite before the main course. Choose wisely, limiting high-fat items like croutons, bacon, cheese and heavy dressings. Get dressings on the side so you can control portions.
- Watch portions – Restaurant portions in the U.S. are typically huge. Don’t feel that you have to clean your plate, but try to limit yourself to one-half of your meal and take the rest home for the next day. Or order a healthy appetizer or two versus an entrée. Better yet, brown bag it or limit restaurant meals.
- Monitor liquid calories – All calories count, whether they come from coffee drinks, juice, smoothies, soda or alcohol. Limit your intake of liquid calories, as they typically don’t fill up your body. Drink more water (flavor it with lemon or lime or cucumber if you prefer) instead to stay hydrated and stave off hunger.
- Go nuts – Dieters in a Harvard University study who ate a handful of nuts (just ONE handful) were more likely to keep weight off than those who did not.
- Snack sensibly – Try not to go for more than 4-5 hours (except for overnight) without refueling your tank to help keep metabolism chugging along. Be smart – a snack is small and not highly caloric – such as a piece of fruit, carrots and celery sticks or a few whole grain crackers with hummus – and is just intended to keep you from becoming too ravenous at the next meal.
- Keep moving – Any dieter that has lost weight and kept it off still exercises. There is no way around it – you must consistently engage in exercise to burn calories and maintain weight loss. Commit to cardio, strength and flexibility training on a regular basis as an investment for health and fitness for life.
- Seek out activity – Walk around when you talk on the phone, invest in a treadmill desk if that’s a reasonable option, do floor exercises while watching TV, walk the dog daily, ride your bike during errands and park farther from your destination. A lot of sitting is a challenge to keeping weigh off. Move often and all day.
- Manage stress – When you’re stressed, your body produces more of the hormone cortisol, which regulates appetite and can contribute to belly fat. Embrace yoga, meditation, prayer or whatever helps you de-stress.
- Get enough shut-eye – Research shows that those who don’t sleep enough are more likely to gain weight and may have more trouble burning carbohydrates.
Staying in shape and eating healthy takes a conscious effort but that doesn’t mean it has to be difficult. With this tips to lose weight and dedication, you’ll watch pounds melt off and stay off for good. Stay Fueled!