In this culture of eat-and-run and massive portions, Weight Loss Management" href="http://www.womenshealthmag.com/weight-loss/weight-maintenance-vs-weight-loss" target="_blank">weight loss and weight maintenance can be hard. If you have tried and failed to lose weight before, you might have believed that diets do not work for you. You might be right; traditional diets do not work, but at least not in the long term. Here are essential weight loss tips on how to lose weight.
Weight Loss Tip#1: Avoid The Usual Pitfalls
Those common weight loss diet programs that you might have heard of, particularly those fad diets or quick fix weight loss pills usually set you up for failure. This is because most of these plans have a tendency to doing any of the following:
• You feel deprived. Many diets cut out whole groups of food, which makes them impractical, and even unhealthy. Moderation is key.
• You lose weight, and can’t keep it off. Diets that cut calories, rely on ready-made meals or restrict certain foods work in the short term, but mostly do have a plan for weight maintenance.
• After you diet, you put weight quickly. When you radically limit your food intake, your metabolism slows down temporarily. When you normally eat, you’ll gain weight.
• You break your diet and you feel discouraged. When diets deprive you, it is easy to fall off. A rare splurge will not kill your effort.
• You lose money than weight faster. Special meals, shakes and programs are expensive, and are not practical for long term weight loss.
• You feel lost when you eat out. If the food available in restaurants is not part of your specific diet plan, you do not know what to do.
• The commercial says you’ll lose weight in 2 months, and you have not. Diet companies make grandiose and unrealistic promises.
Weight Loss Tip #2: Stop Emotional Eating
Satisfying hunger is not always the reason to eat. If this was the case, we would not have problems with overweight. Usually, we turn to food for stress relief and comfort. And once this happens, we usually end up packing on pounds.
• If you eat when you are stressed, look for healthier ways to be calm. Try meditation, yoga, exercise or bathing.
• If you eat when you are feeling low, look for other afternoon pick-me-ups. Consider listening to music, walking in the park or taking a nap.
• If you eat when you are bored or lonely, reach out to others. Take your dog for a walk, call a friend or go somewhere public.
Weight Loss Tip #3: Tune In When Eating
These days, eat on our desk, on the run and in front of the television. Because of this, we end up consuming more than we need, usually without realizing it. Counter such a tendency being mindful of your weight loss foods. Here are tips to help you with this technique.
• Pay attention as you eat. Rather than mindlessly chowing down, savor the smells and textures of your food. Put your attention to your food and see how it tastes in your mouth.
• Avoid distractions as you eat. Try not to eat while you work, drive or watch television. It is very easy to overeat mindlessly.
• Thoroughly chew your food. Chew every bite 30 times before you swallow it. You will prolong the experience while giving yourself time to enjoy every bite.
• Mix things up. Force yourself to focus on the eating experience. Consider using chopstick instead of fork, or use utensils with your non-dominant hand.
• Stop eating once you’re full. It takes time for your brain to know that you are full, so avoid the temptation to clean your plate.
Weight Loss Tip #4: Eat Fruits And Vegetables
In order to lose weight, you need to eat fewer calories. However, this does not mean that you need to eat less food. You can still fill up even when you are on a diet, for as long as you wisely choose your foods, particularly fruits and vegetables.
• Eat vegetables steamed or raw, not breaded or fried, and dress them with spices and herbs or cheese or olive oil for flavor.
• Add a small amount of cheese and nuts to your salads. Use low-fat dressings, like vinaigrette made with olive oil.
• Eat less cereal in the morning to make room for strawberries, bananas or blueberries. This way, you enjoy a lower calorie count.
• Swap out some of the cheese and meat in your sandwich with vegetable choices like avocado, cucumbers, lettuce, tomatoes and sprouts.
• Rather than consume a high calorie snack, like dip and chips, consider eating celery or carrots with hummus.
• Add more vegetables to your favorite main courses. Dishes like pasta can be diet-friendly if you use more vegetables and less meat.
• Consider starting you meal with soup or salad to help you fill up, so you will eat less of your entrée.
Weight Loss #5: Indulge Without Overindulging
If you find yourself stuffing yourself with cookies or ice cream after a whole day of eating salads, this is how restrictive diet plans end. These kinds of diet set you up for failure: you starve yourself and you overdo it, which cancels your previous efforts.
• Combine your treats with healthy foods. You can still enjoy your favorite treats, for as long as you eat a smaller serving with a low-calorie option.
• Schedule your treats. Come up with schedule of indulging in your favorite treat. Once you have conditioned yourself to eat at those times, you stop obsessing about it at other times.
• Make your indulgences less indulgent. Look for ways to lessen sugar, fat or calories in your favorite snacks and treats.
• Engage all your senses. Make snack time more special by playing soothing music, eating outdoors or lighting candles. Cut your treat by small pieces and taking your time.
Weight Loss Tip #6: Take Control of Your Food Environment
Your efforts at losing weight will fail or succeed based on your food environment. Set yourself up for success by taking control of your food environment, particularly what you eat, when you eat and how much you eat.
• Eat early, and weigh less. What you eat affects your weight. Early studies suggest that eating more of your daily calories at breakfast and less at dinner can help you drop more pounds.
• Serve yourself small portions. Use small plates, cups and bowls to make your portions look larger. Do not eat out of large bowls or directly from the food package.
• Plan your snacks and meals ahead of time. You’ll be more encourages to eat moderately if you have prepared your snacks and meals in advance.
• Cook your own meals. Cooking your meals at home lets you control the portion size and ingredients. Packaged and restaurant foods usually have more calories, sodium and fat.
• Don’t buy groceries if you’re hungry. Create a shopping list and stick to it. Be careful that you avoid high-calorie snack and convenience food.
• Out of sight, out of mind. Control the amount of tempting food at home. Store snack items and other high-calorie treats in drawers or cabinets out of your sight.
• Fast for 14 hours daily. Eat your last meal earlier during the day and fast until breakfast the following day. This simple diet adjustment may help you shed off pounds.
Weight Loss Tip #7: Make Healthy Lifestyle Changes
You can support your efforts at losing weight and maintaining a healthy weight by making a few healthy and essential lifestyle choices. These do not have to be drastic or costly to be effective, just like the examples below.
• Get plenty of exercise. Aside from burning calories, exercise also improves your resting metabolism. Three 10-minute spurts of daily exercise are as a good as a half-hour workout.
• Turn the television off. You burn less calories watching TV than sleeping. If you cannot miss your favorite shows, workout a little as you watch them.
• Drink more water. Decrease your calorie intake by replacing coffee, soda or alcohol with water. Thirst can be confused with hunger, so you can avoid taking in extra calories.
There are so many looking good tips but powerful ways to avoid common dieting pitfalls, get lasting weight loss success, and have a healthier relationship with food.