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| Tuesday, August 17, 2010 |
| How to Lose Weight and Keep It Off |
Today, two out of three American adults are overweight or obese. To fight the extra weight, Americans spend billions of dollars a year on diets and products promising weight loss, only to fail along the way. This increasing problem causes frustration and disappointment, leading most people to continue down an unhealthy path with little hope for success in the future. What can we do to turn this situation around?
Well, we know that being overweight or obese results from an energy imbalance, but the cause is multifactorial. Excess body weight can be the result of genes, metabolism, lifestyle, culture and socioeconomic status. A lucky few seem to be blessed with the gene that protects them from gaining too much weight, while others seem to remain overweight no matter what they do. Most people however, fall somewhere in the middle. Taking all this into consideration, we come to realize that the only way to really lose weight and keep it off is to skip the fad diets and pills that promise overnight results and incorporate proven weight loss strategies into your daily routine. Over time these strategies will develop into new habits and you’ll discover that consistently making healthy choices will get you the results you’re looking for.
Here are some of the best things to do to lose weight and keep it off:
- Weigh Yourself Regularly. Research has shown that people who weigh themselves regularly are more successful at losing weight and maintaining their weight because the “self-monitoring” process allows them to make adjustments as soon as the weight starts to creep back on. It’s always best to weigh yourself first thing in the morning after you get up. For consistency, try choosing a day and time each week that you are going to weigh yourself. Weighing yourself every day can be discouraging if you’re trying to lose weight because of the daily ups and downs on the scale. It’s also important to stay in tune with how your clothes are fitting. How your clothes fit can often be a better gauge of how your body is changing in a positive (or negative) direction.
- Don’t Drink Your Calories. Look at the label of a 20-ounce soda (which is typically consumed as one portion) and you will see that it actually has 2.5 servings in it. Many people are unknowingly taking in 2 to 3 times more calories than they realize from sugar-sweetened beverages. For weight loss and weight maintenance, it’s wise to eat rather than drink the majority of your calories. To do this stick with water, unsweetened tea, coffee or other low-calorie beverages.
- Fill Up on Less. Choose nutrient-rich, high-fiber foods like fruits, vegetables and whole grains to satisfy hunger and decrease calorie intake. Thanks to water and fiber, these foods offer larger portions with less calories, so you can fill up without filling out! Some people also find that having a cup of low-calorie broth based soup or a green salad before a meal can help control portions and decrease calories. Tip: To control calories even more choose fresh, frozen or canned fruits without added sugar over fruit juice or dried fruit.
- Keep Healthy Foods Available. Set yourself up for success by planning ahead and making sure you have a variety of healthy foods available at home and at work. Wash and prepare your fruits and veggies when you get home from the store so they are ready to go. Keep a stash of healthy snacks at work so you’re not reaching for a candy bar from the vending machine. If the healthy foods are front and center you will be more likely to choose them.
What are some of your favorite weight loss strategies?
- Lauren
If you like this article, you might also enjoy…
Sensei Talks: Could Your Address Be Making You Fat?
Sensei Talks: Are Soft Drinks Responsible for Our Weight Problems?
Labels: Lauren, Weight Loss
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posted by My Sensei @ Tuesday, August 17, 2010   |
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| 3 Comments: |
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I do those & more. Ya got to find the things & ways that work for you!!!
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Don't go telling people this I'll have to go into another business!
Fortunately, Jody knows when to stay quiet and just say "more things." :-)
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Hahaha! I didn't reveal "all" the secrets Dr. J ;) Thanks for stopping by!
- Lauren
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I do those & more. Ya got to find the things & ways that work for you!!!