Top 10 Weight Loss Tips
Physical Activity and Healthy Eating Habits are Key to Losing Weight
Jul 15, 2009
When it comes to losing weight, information on how to lose weight is abundant; however, weight loss advice is often conflicting and can be overwhelming. While losing weight can be difficult, it doesn’t have to be when these simple tips are followed.
Get Moving
It’s a good idea to engage in a regularly scheduled workout to burn calories, whether at home or at the gym, but even taking extra steps each day can lead to weight loss. Wearing a pedometer is a good way to gauge where you are now in terms of steps per day and to help set a goal. Those looking to lose weight should aim for at least 10,000 steps per day. Easy ways to get in more steps per day is to:
- Take steps instead of an elevator
- Park far away from a store entrance
- Vacuum daily instead of every other day
- When putting away laundry, walk each piece of clothing to the closet or drawer instead of carrying many pieces at once
Eat Healthy
It's important when trying to lose weight to make healthier food choices. Swap out white bread for whole grain, use olive oil to cook with instead of lard or butter, skim fat off the top of soups and other dishes before eating, drain grease from ground burger, cut up fruits and veggies and store in snack-sized bags for easy access.
Eat Breakfast
Research shows those who eat breakfast weigh less overall than those who do not eat breakfast. Metabolism needs a kick-start after a night’s rest, so be sure to eat breakfast within at least 2 hours of waking.
Watch Portions
Portion sizes have changed over the past 20 years and what used to constitute a serving has increased tremendously, so don't rely on food labels for serving information. For those who don’t want to take the time to measure out portions, there are many portion control plates on the market.
Eat Favorites in Moderation
When one gives up all of the foods he loves, binging is more likely, and it's really not necessary to give up favorite foods in order to lose weight; however, if those foods are basically "junk food," eat them in moderation and compensate for the extra calories by cutting back a bit at lunch or dinner.
Get Enough Sleep
Studies show not getting enough sleep causes increased levels of insulin and cortisol. Both are linked to difficulty processing carbohydrates and cortisol can slow metabolism, meaning you burn fewer calories. Aim for 7 to 8 hours of sleep per night.
Take Supplements
When calories are restricted, it’s hard to eat enough to get all of the vitamins the body needs, and research suggests getting the right amount of vitamins and minerals has an impact on the body’s ability to burn calories. Vitamins B and C are especially important because the body needs both to burn fat.
Keep a Food Journal
Studies show those who keep a food journal lose twice as much weight as those who do not. For those who do not want to keep a handwritten food journal, there are many free online food journals that make keeping track a breeze. Websites such as SparkPeople and Fitday offer free online food journals.
Join a Weight Loss Program
Sometimes it’s easier to lose weight with some support, and research does show that those who have some type of social support do better with weight loss than those who do not. Those who cannot physically go to meetings, many popular weight loss programs offer an online option. Choosing the right weight loss plan can be daunting, but the bottom line is make sure whatever plan that's chosen is healthy.
See a Professional
When help is needed losing weight, a nutritionist and/or a personal trainer are helpful. Nutritionists offer advice on healthy eating habits and how to prepare healthier meals. A personal trainer can suggest exercises, create workout schedules, and provide motivation and accountability.
These types of lifestyle changes are best to do one at a time instead of changing everything all at once. Start by choosing healthier food options. Once that becomes a way of life, work on increasing physical activity.
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