13 steps to weight loss
December 27, 2008
There is so much information out there about weight loss programs and such. However, it is difficult to find which are true and which are not. Here a few tips are given to enable you shed those extra pounds.
1. Watch your portions
You can make a big difference only by cutting your portions. Eating big portions will add up to an expanding waistline. Use a medium-sized plate and keep your portions small.
2. Have 5-6 meals per day
Eating more meals does not mean eating your heart out. However, keep the total amount of calories per day same, only change the portion size so that you can eat throughout the day 5 or 6 times. This will keep your metabolism working so that you burn more calories and you will not have the urge to overeat at any meal time
3. Take a nice snack
Fruits make good snacks. Even vegetables like zucchini and carrot sticks are good options. You can have rice cakes or crackers and high protein foods like low-fat yogurt or cottage cheese. All these snacks are nutritious and they will keep you full for long.
4. Drinking water is a must
You might have heard this one before. However, it is necessary to stress this point. Water will help to maintain a stable weight. You need to drink at least 8 glasses of water everyday. You can help your cravings subside by drinking water.
5. Avoid carbs at night
If you do not eat carbs at night, you will be able to keep your blood sugar and hunger levels stable.
6. Reduce your salt intake
Salt increases your body’s water retention capacity. Therefore, if you reduce your salt intake, you can lose some water weight. Salt is often linked with high blood pressure, so you might want to lose salt for that also.
7. Weight loss supplements are a good idea
You can take weight loss supplements that help you lose weight. However, you should be careful and consult your doctor before you do so.
8. Do not gobble up
Remember what your mother told you. Eat slowly and chew your food properly. Your brain needs 20 minutes to realise that your stomach is full. Therefore, give it some time and take some time to eat.
9. Do not go crazy over alcohol
If you like to have a glass of red wine with your meal, it is no problem. However, taking other kinds of alcohol, beer being the favourite, remember that all you are doing is adding empty calories to your diet.
10. Go easy on fatty foods
You do need to make a cut here. Some fats are good for you like omega 3, 6 and 9 fatty acids and linoleic acid. However, saturated fats and trans fats are not so good. However, even with the good fats, you have to take them in moderation.
11. Avoid eating out
This does not mean you have to confine yourself at home. However, you should realise that you do not know how the food is cooked or what the ingredients are. Therefore, to be safe, you should avoid eating out. However, if you have to go, take care of the portion sizes.
12. Avoid eating in front of the TV
Do not be distracted while eating. Enjoy what you have in front of you so that you will not have cravings later on.
13. Go easy on yourself once in a while
It does not mean you can never have a milkshake in your life, but it is okay to sometimes order fries. Indulge a little but do not go overboard.
With all these things in mind, you will surely be able to go ahead on to your goal weight.
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