Fat Loss

It’s common knowledge that diet, cutting down on food intake, and exercise, increasing calories burned, combine into a formula for losing weight.  But the hard part is sticking to a low calorie, and often bland, diet.  It won’t be 100% simple, but with a little work it sure is possible.  Here are some tips to make it easier.

Carry a notebook to jot down everything that passes your lips.  Writing down everything you eat and drink, even water, helps you eat less.  Reports show that people who keep track of what they eat end up eating 15% less.  That’s significant.

The average American consumes an additional 245 calories per day just from drinks.  Make the switch to zero calorie water.  245 calories a day is nearly 90,000 calories in the course of a year.  That is 25 pounds.  Are soda and juice really that good?  Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.

Grazing, eating more smaller meals during the day rather than a few large meals, is another way to drop weight.  Studies show that eating in smaller portions more often results in eating 30% fewer calories.  You’re also less likely to binge because the body won’t produce as much insulin which leads to hunger.

Get rid of the “fat” clothes.  If you don’t have clothing that’s comfy when you are over weight, you’re more likely to be reminded to continue to keep the weight off every time you dress.

And if you have to buy a whole new wardrobe you’re less likely to gain weight.

Use smaller plates.  It’s proven that people eat what’s in front of them.  Use the salad plates instead of dinner plates.

Try serving meals on the plate, restaurant style, rather than in bowls and on trays.  Again, people tend to eat what’s in front of them.

Avoid white foods such as white bread, sugar, and white rice.  Those are the foods with loads of carbohydrates which lead to higher blood sugar and weight gain.  Stick to whole grain breads and dark rice.  Do not worry about the sugar, pretty soon you won’t miss it.

Weight loss isn’t easy, but relatively speaking there are easy ways to lose weight.  Don’t think it won’t take a little work.  If weight loss were easy everyone would be slim all the time.

#1 Sit Down To Eat

This includes snacks.  Research has shown that sitting down to meals makes you think more about the act of eating which in turn helps you to recognize when you actually start to feel full.  Eating a snack at the counter or on the go can actually increase the amount you consume.

#2 Don’t Believe The “Healthy Snack” Labels

There are a large variety of so called “healthy snacks” including cookies, chips, and soft drinks.  Sometimes it is actually better to have a real treat and then get back on your diet program than trying to fool yourself into thinking you are eating a healthy snack that may actually be moving you further away from your goals.  Just because it may contain 50% less fat than the original doesn’t mean you need the 50% that it still has in it.  Focusing on vegetables, nuts, and even yogurt can curb the afternoon munchies while still keeping you on track.

#3 Snack Regularly

Eating multiple times throughout the day has several advantages for your bodie’s overall function.  Eating multiple meals keeps you from becoming overly hungry - which is when most of us overindulge by eating too fast.  Secondly multiple small meals allows your body to remain satisfied without the cycle of becoming totally empty and then overfull which helps regulate blood sugar and also helps the stomach to shrink.  You actually may consum the same amount of food or even more but the process of several small meals helps the metabolism to be in constant motion and keep your body from the “storing” mechanism.

#4 Eat Breakfast

Your mom told you and it was true - eating breakfast kick-starts your metabolism and gives your body something to work on after not eating for several hours while sleeping.  Those who don’t eat breakfast are more likely to reach for a sugary snack out of the vending machine when the mid-morning cravings hit.

#5 Turn Off The TV

Studies have shown that eating while watching tv can increase the amount of caloric intake simply by distraction.  It is easier to ignore the signals of fullness when you are distracted by the tv which can lead to overeating.

#6 Scale It

Get on the scale and weigh yourself throughout the day to see how your body changes over the course of a day cycle.  The best measure is usually in the morning first thing so weigh yourself each morning and work toward a lower weight each day in small increments.  It can be fun to see the weight drop off one pound at a time when you are watching it.  This also helps keep the weight loss a priority when you eat and makes you think more about what you are eating and how that will affect tomorrows “weigh in”.

#7 Buddy Up

Grab a few friends who you spend time with at work and decide to do a weight loss challenge together.  It is much harder to go at it alone when everyone else is not in on the end goal.  Make it fun by placing a lunch bet or having a pot of cash to the person who loses the most by a set time.  Eating with others helps accountability and comradery while dieting.

#8 Don’t Beat Yourself Up

So you cheated for a meal and you feel guilty about breaking the rules….forget about it.  Follow the “cheat” with at least 5 healthy meals and move on with your goals.  Feeling guilty about a messup will only lead to quitting on a diet before you are finished.  Recognize that every “cheat” will lengthen the overall process but don’t let it ruin your day or make you quit.

#9 Look At The Nutrition Guide

When going to a restaurant take a look at the nutrition guide for fat content and number of calories.  You may be surprised how many calories are in some of your favorite foods as most people actually underestimate calories when eating out.  Knowing what you are consuming can help you curb your order and your lovehandles.

#10 Slow Down And Focus

Slowing down to eat can give your body a chance to signal you when you are full and before you become stuffed.  Take a breath in between bites and make a conscious effort to concentrate on your food and focus on the tastes.  Enjoying your food and listening to your body will help you recognize when you are satisfied and stop before you become too full.

#11 *Bonus Tip* - Get Clean

A healthy cleanse can go a long way in getting rid of toxins and parasites as well as helping you to lose weight.  Most of us have built up toxins like yeast or even active parasites that literally steal nutrition from our bodies.  Getting rid of parasites can assist in the weight loss program and help you become healthier overall which is the ultimate goal.