Weight Loss Tips
This guide is dedicated to providing you with healthy and practical weight loss & diet tips that will assist you in your quest to lose weight safely & naturally, and keep it off!
You won't find any fancy diets or tricks here, just plain, simple common sense advice. Education is the key to weight loss success and it starts right here. Make adjustments to fit your individual needs as you begin seeing results. Once you learn how your body uses food and how to balance your food intake, you're well on your way. The weight loss potential, however, is limited only by your own drive and determination.
What You Need to Know to Lose Weight
About 3,500 calories equals one pound of weight. So, if you take in approximately 3,500 calories less or burn that amount during physical activity and exercise, you should lose one pound. There are also several factors such as height, age, and gender that will also affect your ability to lose weight.
Weight loss is a balancing act of reducing calories without lowering your metabolism. Find your threshold. If you want to lose weight, you will need to create a calorie deficit. You can best do this by reducing your calorie intake and increasing calorie expenditure. Doing both of these things at the same time is ideal and will give you more success. You can begin slowly with one or the other but eventually you will hit a plateau and will have to add the one you're skipping.
Is this difficult? It's not if you understand how it works. Slowly reducing your calorie intake by eliminating foods high in calories and fat, you'll begin seeing results. You will be surprised how eliminating just one soda or sweet food a day results in weight loss. Now imagine combining this with weight loss tips and exercise such as walking, aerobics, or weight training. Not only will you be healthier, you'll need new clothes!
Slower weight loss means it will be easier to keep it off. Crash diets aren't healthy and are only a quick-fix. A practical goal is a 1-2 lbs a week, but you need to check with your doctor to see if this is reasonable for you.
It's a good idea to step on the scale and take your body measurements before you begin. You may lose inches before pounds if you begin exercising and you'll need to know that you're still losing; even if the scale doesn't initially reflect lost pounds. Start with our weight loss tips and you're one step closer to a more confident, slimmer you.
- There is no shortcut or quick-fix to losing weight. Get started and find out what works for you. Doing nothing will get you nowhere.
- Losing weight greatly reduces your risk of diabetes; a very serious condition that also increases your risk of stroke and heart disease.
- Do not view food as your enemy. Having a healthy attitude towards it will help change your eating habits.
- Identify which foods represent your weak spots. Some people call them "trigger foods." Eliminate some of them completely and reduce your intake of others.
- Plan to feel some hunger, it's part of it, and it's okay. You can actually stop eating while still feeling hungry. As your body adjusts, it will become satisfied more easily.
- Get accustomed to reading food labels. This is necessary and very educational.
- Try five small meals a day instead of three larger ones. This may keep your metabolism from slowing down and help satisfy your desire to eat.
- Swap foods. Get the lower calorie and fat version of your favorite foods but read the labels and compare to make sure the claims are not misleading.
- Mayonnaise and salad dressing are packed with calories and fat. Get the versions with reduced or no fat before you cut anything else. Same with margarine. If you don't like the reduced versions, find substitures. See our Low Calorie Foods List for more tips and substitutions.
- Don't crash diet and don't go on very low-calorie diets. A life long change means simply reducing your calorie intake.
- Try prepackaged weight-loss meals such as Lean Cuisine and Weight Watchers. They're a great way to eat healthy and limit portions.
- Use a smaller plate. It will take less food to clean your plate.
- Slowly make your portions smaller and cut your food into small pieces.
- Limit your salt intake. Consider a salt substitute for a lifetime change and develop a taste for little or no salt.
- Add salt-free seasoning to bland meals. Pepper adds pizzazz and Mrs. Dash comes in a large variety of flavors.
- Reduced fat parmesan cheese is a great add-on to prepackaged meals and soups.
- Drink water to keep your body hydrated. Your body needs water to help eliminate fat.
- Add water to your meals to increase content and give you a fuller feeling.
- Expect a larger grocery bill as you buy healthier foods. It's worth it.
- Fast fad Diets? Nope. You need to implement a life long change in your eating habits and physical activity.
- You can still eat meat, just invest in the leaner versions. Trim away visible fat before cooking.
- Satisfy your desire for crunch with carrots or apple slices instead of chips or crackers.
- Chew sugar-free gum for dessert.
- Get no-stick cooking spray and forget using oil and shortening.
- Dietary fiber makes you feel full, helps elimination, and is is good for your digestive system.
- Take a multi-vitamin daily.
- Always have some fruit on hand for a quick snack.
- Drain your meat and flush with hot water in a strainer after cooking to eliminate excessive fat.
- Steam, broil and bake before frying.
- Let your homemade soup sit in the fridge and spoon off the fat that collects at the top.
- Don't eat while you're watching TV or reading. Better yet, eat at the kitchen table.
- Chew your food slowly and quit eating before you're completely full. Studies show it takes 20 minutes for your brain to realize your stomach is full. If, after that time period, you're still hungry, eat more. Chances are, you won't.
- Diet sodas? Some claim they only increase your appetite but everybody is different. They can help in situations where you just have to have a soda. The jury's still out on many artificial sweeteners so it's probably best to take a cautious approach.
- Limit your alcohol intake.
- Avoid Ramen soup. It's cheap, but packed with calories and sodium.
- Don't deprive yourself of that favorite food. Just eat it in moderation.
- Drink a glass of water with your meals but avoid "washing" down your food.
- Surf the Internet for weight-loss support groups.
- If you mess up, don't think that you've ruined the entire day. This will lead to more overeating. Accept your mistake and get back on track the same day.
- As soon as you reach a weight loss plateau, accept it and make the changes necessary to get you back on track.
- Create a weight loss journaland log in everything you eat. Your calorie intake might be much higher than you think.
- Make an effort every day to cut unhealthy foods from your diet. It doesn't have to be a lot, but you'll see results by doing this.
- Get proper sleep. Sometimes when you think you're hungry, you're just tired. In the daytime, take a short nap if possible when you feel the need to binge.
- There are two ways you may feel when trying to lose weight. Hunger, or guilt from overeating. If you eat in moderation, you can reduce the hunger and eliminate the guilt. It's a much better feeling.
- Add cooked cauliflower to foods such as pasta, rice, soup, etc, to bulk it up and give you more to eat. Substitute mashed cauliflower for mashed potoatoes or add them in for a compromise.
- The last place you gain weight is probably the first place it will come off.
- If you've lost weight and regained in the past, recognize that you may not be able to lose it again the same way you did before due to ageing, slowing metabolism, and different living situations. Embrace change and allow yourself to make adjustments. Every day may be different and that's okay!
*This page is provided as an information resource and is in no way intended to be a substitute for professional or medical advice.