One of the most widespread personal goals today is also among the hardest: weight loss. Follow these tips for more effective results.
Tip 1: Don’t Diet
Too many people think weight loss results from “going on a diet.” Alas, once weight has been lost, or weight loss slows, they “go off the diet.”
True weight loss comes only by changing eating habits. The best diet replaces unhealthful habits with healthful eating habits that bring weight loss and maintain an ideal weight.
Tip 2: Eat Regular, Satisfying Meals and Snacks
Too many people skip or skimp on meals. That leads to hunger and mindless snacking. Instead, plan and eat regular meals and snacks composed of healthful, satisfying foods.
Tip 3: Eat Healthy Foods
So much has been said about healthy eating that most dieters can recite from memory the elements of a healthy diet. Still, the basics bear repeating. (See the USDA’s Food Pyramid.)
The basics:
- Eat whole grains.
- Eat lots of vegetables and fruits.
- Sparingly eat healthy fats from vegetable oils, fish, and nuts.
- Eat calcium-rich low-fat or fat-free dairy products.
- Get protein from fish and lean meats or poultry, and enjoy non-animal proteins like beans, peas, nuts, and seeds.
Tip 4: Eat Slowly
The brain takes 20 minutes to register satisfaction. Unfortunately, most people wolf down food more quickly.
Avoid literally fast foods like burritos or chips. Replace them with foods that take longer to eat, like chewy whole-grain pilafs, leafy salads, or slowly sipped low-fat soups.
Tip 5: Eat Consciously
One of the great pleasures of good food comes from savoring it with all the senses. Eating consciously means slowing down enough to appreciate food fully.
Look at food. Breathe in its aroma. Enjoy its texture. Chew slowly, allowing taste buds maximum time to take in all the flavor. Smaller portions can deliver ample satisfaction.
Tip 6: Don’t Use Food as a Substitute
Too often, food provides solace for hurt feelings or anxieties, eases stress, or offers entertainment. Recognizing such moments helps prevent unnecessary eating.
Find a substitute for the food. Soothe feelings by talking to a friend. Lessen stress through exercise, deep breathing, or meditation. Find non-edible entertainment.
Tip 7: Avoid Deprivation
Thin people aren’t thin because they completely avoid chocolate, French fries, or ice cream. Instead, they allow themselves occasional small indulgences.
Small portions of previously guilty pleasures can be enjoyed without guilt. That knowledge, in turn, can help prevent binging.
Tip 8: Exercise Regularly
Nothing complements healthful eating or delivers greater weight loss than regular exercise. Exercise also helps relieve stress that can lead to overeating.
Aim for at least 30 minutes of aerobic exercise 4 times a week, or more often if time allows. Work in light strength training to tone muscles. Seek out a trainer’s guidance for a smart, safe start.
Tip 9: Move Around
Find other ways to keep moving daily. This burns even more calories while avoiding mindless eating.
Park farther from work or stores. Walk to a colleague’s desk rather than phoning. Catch up with a friend at the park rather than texting. When bored, stroll once around the block.
Tip 10: Weigh In
Weight loss efforts mean nothing unless tracked. Declining weight can become the best motivator of all.
Buy an accurate bathroom scale and step on it regularly. (Avoid every day, as natural fluctuations can bring discouragement.) If the number rises, take action immediately.
Some Final Thoughts
Many more strategies can help bring weight loss effectively. Keep alert for other great, sensible ideas.
Don’t forget to enlist a doctor’s guidance before embarking on any weight-loss plan!
Norman Kolpas - I've been writing about lifestyle topics–including food, travel, art, design, books, theater, and movies–since the ...
