Easy
Ways to Lose Weight Ideas
You know the drill
when it comes to losing weight -- take in fewer calories, burn more calories.
But you also know that most diets and quick weight-loss plans have about as
much substance as a politician's campaign pledges.
If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.
Weight-Loss
Tips Ever
Dieting sucks and never seems
to work long-term anyway. These easy habits will slim you down.
Losing pounds doesn't have to be torture (we're
looking at you, cayenne-pepper cleanse). Adopt at least three of these
behaviors — they're simple to integrate into your day-to-day routine, and all
are enthusiastically backed by nutritionists — and you'll be thinner and
healthier in days. (Plus, the weight will stay off.)
1. SNACK, BUT SMARTLY
Grazing between meals used to be on the weight-loss
hit list. But nutritionists now know that it's better to satisfy a craving with
healthy grub than ignore it and risk a junk-food binge later. The best picks
are filling, protein-packed snacks, such as one stick of string cheese, a
tablespoon of peanut butter on a piece of fruit.
2. TURN OFF THE TV
Dining while viewing can make you take in 40
percent more calories than usual, reports a new study. And texting, driving, or
any other distracting activity during a meal can also result in your eating too
much. Instead, make each meal something you put on a plate and sit down to,
even if you're eating solo.
3. STEP ON THE SCALE DAILY
If your regular weight increases several days in a
row, it's a red flag letting you know you need to cut back a little or beef up
your workouts slightly.
4. SCULPT THREE TIMES A WEEK
Doing 5 minutes each of push-ups, lunges, and
squats (in 30-second intervals) will help build and maintain muscle mass. The
more muscle you have, the higher your metabolism will be, so you'll torch more
calories as you go about your day.
5. REACH FOR YOUR CELL
Next time your mind gets stuck on a certain food,
call a friend and redirect your brain by asking how her day's going. Research
shows that cravings only last about 5 minutes, so by the time you hang up, the
urge to devour junk will have subsided.
6. EAT A BIG, BALANCED BREAKFAST
An a.m. meal made up mostly of carbs and protein
with some fat keeps blood-sugar levels steady and hunger pangs away so you're
not susceptible to pigging out come lunch, studies show. Opt for something
satisfying for your stomach and taste buds — like egg whites and turkey bacon
with whole-wheat toast.
7. WATCH THE BOOZE
One innocent-looking margarita or cosmopolitan can
rack up hundreds of calories that do nothing to quench your appetite. Treat
yourself just on the weekends and cut back somewhere else or stick to a glass
of wine, light beer, or vodka and soda — three drinks that each have about 100
calories per serving.
8. HAVE FRUIT TWICE A DAY
Fruit has no fat and is mostly water, so it'll fill
you up while leaving less room on your plate (and in your stomach) for high-cal
fare. Don't freak about fruit's carb count — we're talking the good kind of
carbohydrates that contain lots of healthy fiber.
9. STAY ASLEEP LONGER
Getting to bed just 30 minutes earlier and waking
up 30 minutes later than you normally do can help you make better food choices,
researchers report. Also, when you're well-rested, you're less prone to
snacking out of fatigue or stress.
10. VISUALIZE YOURSELF THIN
When you feel your willpower breaking, conjure up a
mental picture of yourself when you looked and felt slim. The visual motivation
keeps you focused on your goal weight and reminds you that it is
attainable, since you've achieved it before.
SOURCES: NUTRITION AND WEIGHT-REDUCTION SPECIALIST JANA KLAUER, MD, AUTHOR OF THE PARK AVENUE NUTRITIONIST'S PLAN; NATALIE ROSENSOCK, RD; CERTIFIED PERSONAL TRAINER JASON WALSH
Tips
- Don't start a weight loss journey alone. Find support from friends and family members who may also want to lose weight, or join a weight loss support group in your community. You can also find support in many online weight loss forums.
- Take a long relaxing walk in your favorite part of the day.
- Feeling good isn't just about weight loss. People who lose weight often find themselves wanting to not only shed pounds but also to shed old habits and feelings. Listen to what your heart is telling you, and do the things that make you feel good about yourself. You are more than just a number on a scale.
- Everyone's body is different due to genetics and past/longtime fitness levels, etc. Do not try to have the same body as anyone else. Your ultimate fitness goal should be to better improve the body you have. You would be amazed at how many people silently want your body while your wanting to look like someone else.
- [Weigh yourself daily and then average your weight over 7 days. Focus on creating a downward trend as opposed to losing a certain amount of weight per week. You may gain weight some weeks, especially if you're female (because of water retention related to your menstrual cycle), for reasons that have nothing to do with your healthier habits.
- If you're breastfeeding, talk to your doctor before starting a weight loss program. Losing weight too quickly could cause you to produce less milk. After you exercise, drink lot of water. This will make you go to the washroom and flush all your worn out weight.
