Losing weight is not just about dieting. More important are making lifestyle changes that can be helpful for losing weight and keeping the weight off. Here are some simple strategies.
Losing weight and
keeping it off is a matter of cutting back what you eat and increasing your
amount of exercise. "The simplest equation in the world, calories
in and calories out, determines your weight loss," says Christine
Gerbstadt, MD, RD, of Sarasota, Fla., spokesperson for the American Dietetic
Association.
But if that's all you
do, you may find yourself ultimately regaining the weight you worked so hard to
lose. The reason: Weight loss is a matter of lifestyle and, if you don't adopt
the healthy habits necessary to sustain your weight loss, you could backslide into overweight and obesity.
Here are some tips
aimed at helping you create a healthy lifestyle that will improve your chances
for successful weight loss. They might seem like common sense, but many people
committed to losing weight neglect these healthy habits and end up struggling
to succeed.
1. Watch Your Portions
Portion control is a
key challenge to Americans pursuing weight loss. "The best way to control
the calories is to go with portion control," says Dr. Gerbstadt. Piling
food onto your plate can make you feel pressured to eat it all. Start with
smallportions, and go back for (a little) more if you're still
hungry. Keep in mind that your stomach will grumble early on, until it has
shrunk to adapt to the smaller meals you're now eating.
Portion control is
doubly important when eating out. "Most people are catching on to the fact
that when you eat out at a restaurant, the calories are two to three times what
you really need for that meal," says Gerbstadt. "You might get a
salad and an appetizer and call it a meal, rather than get a salad and an
entrée."
2. Eat Slowly
It takes a little
while for your body to realize that you've eaten and to stop sending signals of
hunger. If you slow down and savor your food, you probably will eat less before
your body acknowledges that you're full.
3. Eat Your Vegetables
First
Vegetables contain
plenty of fiber and bulk but few calories. By eating them first, you might eat
less of any fatty or high-calorie items on your plate.
4. Don't Skip Meals
Skipping meals sounds
like a good idea, but it actually undermines your weight-loss plan. Your body
thinks it is being starved and starts building body fat in an attempt to store
energy away for later. On top of that, you're likely to be even hungrier for
your next meal and eat far more than you would have otherwise. The best course
is to eat three small meals, with two or three small snacks in between.
5. Drink Plenty of Water
Water helps you feel
full throughout your day, aiding your weight-loss efforts. Water also provides
innumerable health benefits to your skin and your digestive and circulatory
systems.
6. Switch to Healthy
Snacks
Swap out the
high-calorie or high-fat snacks in your diet for healthier alternatives. Fruits, low-fat string
cheese, peanut butter, and whole-grain crackers are some good options. Create
snacks that combine carbohydrates and proteins, like peanut butter on apple
slices, as they will make you feel full longer.
7. Exercise as Often
as You Can
Burning calories
through physical activity is essential to weight loss. If you don't burn more
calories than you eat, you won't lose weight. "People think they're too
busy to walk 20 minutes a day or do a little weight training or ride a bike,
and then they wonder why they can't lose weight," Gerbstadt says. "If
you try to diet without exercise, it just takes that much more effort."
Any physical activity, even long walks, will help.
8. Keep a Record
Food diaries are a
proven aid to people pursing weight loss. Keep track of what you've eaten and
how many calories the food contained. If you also keep a record of your
exercise, you can compare how many calories you're burning to how many calories
you're consuming.
Healthy and
sustainable weight loss does not occur overnight, despite the promises of fad
diets. Losing a pound or two a week is normal, and shows that you are adopting
weight-loss habits as a part of your lifestyle.