Tips To Weight Loss Success

Be a SMART planner!
SMART means being Specific, Measured, Appropriate, Realistic, and Time-bound about what you plan to achieve. For example, if your goal is to increase your physical activity, then write down the type of activity you plan to do, how many times you can realistically do it each week, and for how long each time. Start with small, short, and easier goals, and work your way up.

Make yourself an offer you can’t refuse.
Before starting to reach your next goal, offer yourself a promise like this, “If I reach my goal this (day, week, month), I will treat myself to a well-deserved (Fill in a reward here, but not a food reward.).” Think of something you want, such as an afternoon off, a massage, a movie, or even a deposit toward a larger reward. Be creative, set up rewards for yourself frequently, and make sure you give them to yourself when you reach your goal.

Balance your (food) checkbook.
Keep a diary of what you eat and how much physical activity you get each day. Then, at the end of each week, record your weight in the same diary. You and your health provider can use this information to adjust your eating and physical activity plan to find the best way to reach your goal.

Keep an eye on the size!
Did you know that we eat most of what is on our plate, no matter what the size of the plate? When at home, try using smaller plates; they will help you take smaller portions. When eating out, share an entrée! Studies show that portions today are
often super-sized—enough for two or more people to share.

How much is enough activity?
You need to get at least 30 minutes of moderate physical activity per day, most days of the week to help burn up extra calories. But give yourself credit for the activities that you’re already doing. Common activities such as climbing stairs, pushing a
stroller, gardening, and walking all count as physical activity. Just make sure you do enough of them.


Am I full yet?
The question may take longer to answer than you think. It takes 15 minutes or more for the message that we’re full to get from our stomachs to our brains. So take a few minutes before digging in for that next helping. Having trouble feeling full? Eight glasses (8 ounces each) or more of water or other noncaloric beverages daily fills you up and keeps you refreshed. Also, vegetables and fruits can help you feel fuller, especially when eaten raw.

Try to reduce your stress.
When you’re too stressed you will be too tempted to consume foods that aren’t good for you. It can be easier to concentrate on weight loss goals and stay vigilant if your life is free from stress.


Pick one day a week or month to cook a large batch of meals, then freeze
individual portions.

When your freezer is loaded with nutritious, healthy meal options, you will be less likely to waste your money–and your diet efforts–on fast food or carry-out. Bulk cooking also saves you lots of money because you end up buying everything in bulk then using it all up. This prevents the food from rotting.


Be aware of things that are advertised as low in calories or fat when you’re
looking to lose weight.

These products are often smaller sized, more expensive versions of the same product in a larger container, and are often full of “empty” calories.

Once you have had your breakfast, try to stick to water as your beverage of choice for the rest of the day.
Nothing is healthier for you than water as it provides no calories, fats or sugars and is not counterproductive to your weight loss efforts like other things you could be reaching for. If you only drink water after your breakfast, you will be on your way to losing unwanted pounds.


Eliminate alcohol from your life.
Alcoholic beverages are usually loaded with empty calories.


Choose chunkier, more filling soups.
You should never drink your calories. Thick soups which contain vegetables and beans will help you feel full quicker.


If you feel hungry, wait 15 minutes before eating.
Sometimes you may feel like eating when actually your body is really dehydrated or you are bored. When this happens, take a walk or drink some water. If you are still wanting to eat, do so.


Make sure that you eat different types of foods and don’t eliminate any from your diet.
By removing the things you love from your pantry, you may find cravings hit you harder and more often. Consequently, it will be more difficult to stick to your diet. You’ll end up eating too much of it in the long run.


Find out what your ideal weight really is.
Use the Internet to look up your ideal body weight based on your height and your body type. This number may not be what you have always thought, but stay true to it if you want to succeed. This information can assist you in setting healthy and reasonable goals.


Do not automatically reach for foods that are labelled as ‘low-fat’ or ‘reduced
calorie’.

These products are often smaller sized, more expensive versions of the same product in a larger container, and are often full of “empty” calories.


You don’t have to sacrifice taste when it comes to losing weight.
Traditionally, weight-loss meals have skimped on flavor and sugar. Now you can incorporate sweeteners and preservatives to make your meals more appealing. If you’d like to lose weight without giving up on your favorite foods, this is definitely the option for you.


Find things to enjoy other than food.
Most people enjoy cooking and eating. That’s not a problem. Much fun can be had with food. Just make sure there are things you enjoy as much if not more. Try looking for a hobby that helps you stay active.

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