10 Ways to Lose More Weight and Feel Great
Part of a successful weight loss plan is to make some of your own rules, but not to be overly restrictive or too unrestricted. The goal is to find a balanced, healthy way of eating for life that fits you and your needs. Move away from the quick-fix diet by following these 10 surefire tips to shed pounds and keep them off!
- Eat breakfast within 90 minutes of waking and include a good source of protein.
Eggs, peanut butter, Greek yogurt, and whey protein powders are all good options. Eating breakfast with protein helps fuel your body and control hunger levels throughout the day.
- Eat lean protein and fiber at every meal.
This is the winning combination to get a balance of nutrients and stay feeling fuller longer. Think chicken and vegetables with brown rice or a turkey sandwich on whole wheat with fixings and an apple.
- Keep a food log.
People who have the most success with weight loss record what they eat. It increases awareness of what you're putting in your mouth and helps you plan meals in advance. There's quite few mobile apps these days that make this process easy.
- Weigh once per week, no more and no less.
Our weight naturally fluctuates from day to day, so weighing yourself one time per week gives you an accurate assessment of progress and keeps you honest with your efforts. Ideally, weigh on the same day and at the same time every week for the most accurate results.
- Don't cut out entire food groups.
This strategy never works long-term and it's not healthy, physically or mentally. Instead of banishing entire food groups, focus on replacing poor choices with healthier options. For example, buy organic, plain popcorn and add your own seasoning. Avoid the ultra-processed 'Movie Theater' style variety.
- Measure portions.
In addition to keeping a food log, this is the best way to keep tabs on how much you're eating. Typically, we underestimate the amount of food and calories we put on your plates. If you measure portions, at least for a week or two to get a clear picture of what ½ cup of rice and 4oz of meat looks like, there won't be any question about the accuracy of your food log.
- Stay hydrated with water and unsweetened tea or coffee.
Cutting out sweetened beverages, such as, juice, sweet tea, sports drinks, soda, and sweet coffee drinks is one of the best things you can do for yourself. Our body doesn't feel as full from liquid calories, so save your calories for something you can chew on!
- Eat more slowly.
Most Americans spend 15 minutes or less per meal, yet it takes the body at least 20 minutes to send a message from your tummy to your brain telling it that you're full and it's time to stop eating. Extending mealtime can actually help you eat smaller portions and avoid the overly full feeling from eating too quickly.
- Turn the TV and computer off during meal time.
With no distractions, your body can focus on enjoying the meal and you'll have improved digestion as well.
- Eat when you're hungry and stop before you're completely full.
You shouldn't have to starve yourself to lose weight nor should you eat just because "it's time." If you're physically hungry, eat a meal or snack. Stop eating before you feel completely full, especially, if you're a fast eater. If you're not physically hungry, find something else to do if you tend to eat out of boredom, stress, or frustration. Think of food as fuel.
Have you tried any of these tips, or do you have any of your own you'd like to share? Let us know in the comments below.