When the Battle Of The Bulge has more to do with
fitting into last year's clothes than a WWII campaign, you need some
free weight loss tips.
Put your weight loss program where your mouth is. Lose weight safely with these
10 free weight loss tips.
Weight Loss Success: A Nutritionist's 10 Best Tips by :
Lori Pirog, M.S.
You've heard it before, possibly more times than you care to
remember. To lose weight simply eat less and exercise more. The problem
is there could be nothing further from the truth. The concept is
true--eat less and exercise more--but there is nothing simple about
weight loss! Don't let anyone try to convince you otherwise.
I could spend hours, no maybe days or weeks explaining why it is
difficult. However, I imagine that isn't necessary because you already
know just how hard it can be. What's worse is that losing the weight is
only half the battle. Keeping the weight off can be even more difficult!
However, there is a secret to successful weight loss. Unfortunately,
many people who learn this secret fail to recognize its power. Instead
they are like those who seek a get-rich-quick scheme. They are easy
targets for the next clever marketer who promises to reveal how to lose
weight fast without a proper diet or exercise!
- The secret or single most important concept to keep in mind for
successful long-term weight loss has been well proven. You must choose
a healthy diet and lifestyle that you can maintain for the rest of
your life. That's it.
Did you know that the true meaning of a diet is simply what you eat?
You are already on a diet of your own choosing whether you think of it
that way or not.
The good news is that you have control over what you select for your
diet. And every day offers you an opportunity to make small changes to
improve. Small changes maintained over time can result in significant
results--weight loss, looking better, feeling better, and reduced risk
for illness and disease.
The remaining 9 tips will teach you what you need to keep in mind when
making changes to your diet.
- Choose to eat lots of fruits, vegetables, whole grains, and beans.
The benefits of these choices are enormous! These foods are chock full
of vitamins, minerals, fiber, and healthy phytochemicals.
Vitamins and minerals work overtime to keep your body functioning
properly. Fiber adds bulk to the food you eat, gives you a sense of
fullness and satisfaction, and keeps your digestive system working
smoothly. Phytochemicals are the new kids on the block. They are the
source of healthy antioxidants and other compounds that benefit us in
a multitude of ways scientists have only begun to discover.
Add a small amount of lean meat and fish, and low-fat milk products to
round out and balance your diet. But give emphasis to the fruits,
vegetables, whole grains and beans.
- Eat fewer refined carbohydrates. Yes, this means cutting back or
eliminating sweets and refined breads and cereals. Instead choose to
eat whole grains whenever possible. Look for whole grain listed first
on the ingredient list and products with more than two grams of fiber
per serving. Four or more grams per serving are better.
- Drink lots of water! Six to eight glasses of water are best. Tea
and a small amount of fruit juice can be a source of some of that
water. Reduce or eliminate your consumption of additional fruit juice,
sugary drinks, or alcoholic beverages.
- Avoid highly processed foods with added sugars, artificial
sweeteners or excessive fat. Many low-fat cookies, cakes, cookies,
chips, crackers, and desserts are high in refined carbohydrates and
calories and have little or no fiber.
- Determine how many calories you actually need. Be realistic!
Calculate your basal metabolic rate and calculate the additional
energy (calories) you need for daily activities. Most women need a
minimum of 1200 calories and men 1600 calories a day to prevent their
metabolism from slowing down.
- Keep a food diary to keep track of your food choices and count
calories at least for a week or two. Putting in the time and effort to
do this may not be fun. But the benefits are HUGE. You will likely
gain some essential insight about your current food habits and what
you need to do to change.
- Learn what triggers you to overeat. Jot some notes in your food
diary each time you reach for food. Were you actually hungry or were
you eating just because the food was there and you could? Was the food
a reward or means of soothing your anger or frustration after a
difficult day?
The key here is having an understanding of what you are feeling before
you eat. This gives you the option to make a different choice.
- Get support! Whatever the challenge you might be facing, having
family or friends who are supportive is a big help! However, be aware
of those who may want you to stay just as you are and instead of
helping actually sabotage your efforts.
- Exercise! What can I say? Exercise matters! Be creative and find a
form of exercise that you will like.
Take these suggestions to heart. Make one small change at a time.
Added up the changes you make with your diet and lifestyle could mean
significant weight loss and better health for years to come! About the author
Lori Pirog, M.S. is a Nutritionist who shares her knowledge of healthy
eating and weight management in her articles, blogs, and websites. To
learn more about weight loss, diets, nutrition, and exercise for women
visit:
womenandweight.com/blog/ Source: www.articlecube.com |