1. Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.
It's also important to make a realistic goal for the weight you want to achieve. For example, it you weighed 120 pounds in high school, but now you weight 220 pounds, don't make a goal to get back down to that 120 pounds. Clearly that's just not going to be realistic. You will likely get frustrated and give up. Make a more realistic goal, and then once you achieve it you can decide whether you want to go further.
2. Keep track. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.
I don't 100% agree with this tip. I think keeping a food diary works for some, but not others. Try it for a few days and see if it works for you, but don't assume you'll really lose 2x the weight if you keep track!
3. Motivate yourself. Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.
Better yet, keep a running list of all the benefits you will likely see from losing weight. Look into your family history and list all of the chronic diseases that you will be less likely to acquire after losing weight!
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4. Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.
5. Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.
Do anything you can to move more. Park further away from the store, get up and move periodically at work, stand instead of sit during meetings, it all adds up!
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6. Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.
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7. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.
For some this just isn't feasible. I hear many people tell me, "my spouse buys it and I have no control over whether it's in the house!". I always suggest asking their spouse to be respectful and keep those"danger foods" hidden, if that's what the person wants.
8. Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.
I'm definitely into this idea! For inspiration and ideas, check out my "Quick, Cheap, and Healthy Meal Ideas" on the right side of my blog!
9. Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Some research suggests that protein helps you feel full longer.
I would change this to "Don't Ignore Hunger". Allow yourself to get hungry, just don't ignore it. When you ignore your hunger you set yourself up for binges. Not only that but the longer you go without food, the slower your metabolism will be when you do eat.
10. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.
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11. Stock up on "impulse fruits." Keep things like grapes, clementines, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.
During the winter months I love to keep clementines around. They travel well and look good in a giant bowl on any table in the house. Nick grabs one every once in a while and just eats it. I love to see that.
12. Make some stealth changes. That will get everyone in the family eating healthier. Buy low-fat 1% or skim milk, low-fat cream cheese and reduced-fat cheese instead of the full-fat versions. Use them in recipes to cut the fat and calories.
QUESTION: What is you favorite fruit or vegetable with which to travel?? For me it's clementines, cherry tomatoes, and baby carrots.
I always take apples- oh and I love the dinner deck idea! That's great!
ReplyDeleteMy travel go tos are:
ReplyDeleteCarrots (whole large ones)
Celery stalks
Romaine leaves
And those little pickles in a bag (not necessarily great for me but .69 at the store and don't require refrigeration)
Love the dinner deck idea, so logical and useful. Great tips.
ReplyDeletegreat tips. I agree, keep track of everything is hard and not feasible for many people.
ReplyDeleteMy tip would be eat when you're hungry and eat whole foods.
when I travel, I like to bring apples, that's my all time favorite! :)
Wonderful tips! I just started reading and I love your blog!
ReplyDeleteI am definitely going to do the dinner deck idea--that's genius :)
Looking forward to reading more!
Follow my blog if you'd like :)
http://greensk8r-fireandice.blogspot.com
:D
Favorite travel fruits & veggies:
ReplyDelete- bananas
- apples
- a few walnut halves (I know they are nuts, but they go so well with the bananas and apples...)
- cherry tomatoes
- carrots
Happy Sunday, Gina!
Great tips! I think we all need reality checks with portion sizes every once in a while.
ReplyDeleteI love to travel with grapes, apples and sliced up carrots - travel well and don't need to be refrigerated.
these are great tips. I haven't heard about the meal deck and I really like that idea. Sometimes I'm at a loss of what to make for dinner.
ReplyDeleteApples are my favorite on the go snack cause I can wash it at home, wrap it in paper towel and don't have to worry about peeling. I also love carrots, like you. Just so easy!
I love taking apples! Bananas bruise--BOOO!
ReplyDeletemmm i LOVE grape tomatoes! one of my favorite combos is steamed broccoli, mushrooms & grape maters with nooch and braggs! such a delicious combo and a little squirt of mustard!
ReplyDeleteThanks a lot for the tips. Losing weight is not as easy as you think. It requires exercise, balanced diet and also supplements.
ReplyDeleteThese are all great suggestiongs. I especially love the dinner deck idea.
ReplyDeleteWhen traveling I bring along bananas, oranges, as well as carrots.
Great tips! Except maybe the pants in the kitchen thing. I don't know if I could hang a pair of pants in my kitchen.
ReplyDelete...they'd end up smelling like fried onions or curry or something.
I'd have to go with carrots. I can't eat apples or pears, but they'd be good if I could!
ReplyDelete