As a nutritionist who has worked with thousands of clients over the years, I have examined the weight issue from every angle. One thing I know for sur...
As a nutritionist who has worked with thousands of clients over the years, I have examined the weight issue from every angle. One thing I know for sure is that there is no quick solution to weight loss. My clients who achieve permanent weight loss do so slowly while developing healthier habits along the way. Diets that promise quick weight loss simply do not work for most people.
So what's a dieter to do? First and foremost, be aware that the world is full of bad weight loss advice. Next, believe that there is no quick fix. And last, know that there are some tried and true steps that can be taken to lose weight and keep it off. Here's what you can do to get started immediately.
1. Eat a healthy breakfast
Start your day with a high fiber breakfast such as bowl of oatmeal topped with fresh fruit. This will keep you well-nourished and satisfied throughout the morning so you will be less likely to overeat later in the day. Furthermore, you will have more energy and be more inclined to exercise.
2. Eat frequently throughout the day.
In order to lose weight you need to eat fewer calories than you burn. This can be very challenging if you're feeling hungry all the time. Eating 5 - 6 small meals and snacks throughout the day will help to control your appetite so you end up eating less.
3. Consider whether you're really hungry.
When you feel like eating at a time that is not part of your plan ask yourself the question, "Am I really hungry or is this a craving?" Hunger is your body's way of telling you that you need fuel; it's a physiological response. A craving, on the other hand, is usually triggered by a psychological need. Learn to listen to your body and figure out what it is trying to tell you. Perhaps you need something other than food.
4. Limit temptation
Enjoy your favorite foods but do so wisely by limiting temptation. For example, if your weakness is cookies, buy one fresh bakery cookie instead of a whole box. It's not necessary to cut out your favorite foods entirely but it is important to take charge of how much you eat. Having a box of your favorite cookies in the house is not a good idea.
5. Keep healthy convenience foods on hand
Stock up on healthy staples that can be used for simple breakfasts and quick dinners - for example oatmeal, unsweetened dry cereal, individually frozen portions of fish and chicken, brown rice, whole wheat pasta, canned tomatoes and beans, and frozen vegetables. Prepare extra and bring it for lunch the next day.
6. Eat at home most of the time
One of the best ways to control your weight is to be in charge of the ingredients that go into your meals by preparing them at home. Meals prepared outside the home tend to be too large and typically provide high-doses of salt, sugar, fat and calories.
7. Do it everyday
Stick to your eating plan every day; don't take the weekends off. A planned indiscretion here and there is not a big problem but taking off every weekend will set you back. You are much more likely to achieve and maintain your weight goal if you stick with your plan seven days a week.
8. Include more fruits and vegetables
Add more vegetables to both lunch and dinner. The extra fiber will fill you up so you're less likely to go back for seconds. And bridge the gap between meals with fruit to keep you from reaching for unhealthy snacks.
9. Plan for exercise
Regular exercise increases the rate at which your body burns calories helping you to see results faster than with dieting alone. And adding exercise to your plan can keep you motivated during the times when the scale won't budge since exercise helps you lose inches.
10. Enlist allies
Surround yourself with family and friends who are sensitive to your weight loss goal. Fill them in on the details of your plan and let them know you have made a personal commitment to succeed. Invite them to join you on your quest to improve your eating habits and health.
Bottom line
The key to achieving successful weight loss is having a sustainable plan that works. With all the deceiving diet advice out there this can be extremely challenging. I can help you create a personalized plan based on proven techniques and strategies that will lead you to permanent weight loss.
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