There are many reasons for wanting to lose weight. Among the many
reasons are feeling more energetic, better health, and more self
confidence. It seems as if it should be an easy goal to accomplish once
the desire for these things hits. However, it is not so easy to do,
especially for those that have never tried to lose weight before. These
simple tips, though, will make the weight loss process more bearable.
Don't Allow Yourself to Get Too Hungry
Hunger
is the enemy of all that are trying to diet. When hungry, anything
edible suddenly seems like a good idea. Whatever is consumed may quell
the hunger, but it often comes back to haunt you later. Avoid that
regret by planning meals and snack time in advance. Always have a
healthy snack handy. Keep it in the car, a purse, a pocket, or anywhere
else near by just in case you do get hungry and are caught away from
home.
Do Not Cheat the Calorie Intake
Math
does not lie. If roughly 3500 equals a pound, all it takes is an excess
of 3500 a week to gain a pound a week. An excess in calories is more
than the body uses. If the body cannot use all of the calories consumed
in a day, it stores those calories as fat for later use. So if more
calories are continuously being consumed than used, the fat builds up.
Weight loss only begins when more calories are being used than consumed.
Eat Carefully After Exercise
A
workout leaves a person feeling hungry, but eating too many calories
after a workout can undo all of the work that would otherwise go toward
the weight loss goal. People also tend to overestimate the amount of
calories burned during a workout, thinking they can afford to eat more
calories after a meal. One way to avoid that trap is to plan a healthy
post workout snack that will curb the hunger without adding more
calories.
Remember Red, Orange, and Green
If
every time you eat a meal you put something either red, orange, or
green on your plate, you will be sure to get many of the nutrients your
body needs. In addition, colorful food is more attractive and increases
the appetite. You will be more likely to eat more healthy food and less
unhealthy calories. In fact, following a strict calorie counting diet
may be too difficult. If so, try focusing on this tip instead.
Drink A Lot
Shying
away from liquids for fear of retaining water weight is not a good
idea. The truth is, a person is more likely to retain water when not
getting enough of it. Not to mention, dehydration is not healthy and
causes a whole host of other medical problems. It is much better to be a
heavy drinker, especially at meal time. Drink water, though, not
alcohol or other beverages. Not even diet sodas are helpful for weight
loss. They are loaded with salt and unhealthy artificial sweeteners.
Water is a zero calorie indulgence and it helps the stomach feel full so
that less calories are ingested. The average person needs to consume
about 64 ounces of water a day in order to avoid dehydration.
Ditch the Salt
Salt
has the potential to increase both hunger and thirst. Plus, too much
salt in the diet leaves a person feeling bloated, can cause weight gain,
leads to water retention, and makes it hard to lose weight. Always
check the labels on items purchased in the grocery store. Lower sodium
options are always best. Better yet, whenever possible, prepare a meal
at home where sodium does not have to be added.
Do Not Keep Food on the Table
Traditionally,
food is placed in the center of the table and then passed around to put
on the plate. However, that leads to temptation to eat more servings
than necessary even if hunger is already gone. Instead, plate the food
somewhere away from the place it will be eaten. You will be less likely
to go back for seconds if you have to get up to get it.
Do Not Rush
People
that eat quickly tend to eat more than those that eat slowly. This is
because it takes some time for the brain to register the feeling of
being full after food is in the stomach. The average time for the brain
to realize the stomach is full is about 20 minutes. So, taking more time
to chew food thoroughly and to fully enjoy the flavors of it gives the
brain time to register that the stomach is full without overstuffing.
Eat Before Going Out
Going
out with friends or going to parties tends to lead to excess food
consumption. All the goodies are there for the taking. It is quite easy
to mindlessly consume the snacks. To avoid that issue, eat a healthy
meal before heading out. You will be more mindful of what and how much
you eat.
Never Skip Breakfast
Research
published by the British Journal of Nutrition suggests that those who
eat breakfast every day stay more satisfied throughout the rest of the
day than those that do not. The goal for breakfast should be about 250
calories and there should be protein included in the meal. This will
keep you feeling fuller longer, making it less likely that you will do
unhealthy snacking or that you will consume too many calories during
lunch
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