Sure, you can lose weight fast. There are a lot of diets
that work to lose weight fast - while leaving you feeling hungry and private
sectors. But what weight islosing only to regain it? To keep the pounds off
permanently , it is better to lose weight slowly . And many experts say that
you can do without going on a "diet" . Instead , the key is to make
simple changes to your lifestyle.
One pound of fat - is equal to 3,500 calories . Shaving 500
calories per day through dietary changes and exercise, you can lose about a
pound a week. If you only need to maintain your current weight , shaving 100
calories a day is enough to avoid the extra 1-2 pounds most adults gain each
year.
Take one or more of these strategies , painless, simple to
help you lose weight without going on a "diet" :
1. Eat breakfast every day. A habit that is common to many
people who have lost weight and kept it off is eating breakfast every day.
" Many people think that skipping breakfast is a great way to cut calories
, but usually end up eating more during the day , says Elizabeth Ward , MS ,
RD, author ofThe Pocket Idiot's Guide to the new food pyramid . " The
studies show people who eat breakfast have lower BMI at breakfast - skippers
and perform better , whether in school or in the boardroom . "Try a cup of
whole grains topped with fruit and dairy products low in fat and nutritious for
a quick start to your day.
2. Close the kitchen at night. Establish a time when to stop
eating so as not to give in to the late night snack or snacks while watching
mindless television. " Having a cup of tea, sucking hard candy or enjoy a
small bowl of ice cream or frozen yogurt light , if you want something sweet
after dinner, but then brush your teeth so you will be less likely to eat or drink
anything else " , suggests Elaine Magee , MPH , RD, WebMD " Recipe
Doctor" and the author of Comfort food aesthetics .
3. Choose liquid calories wisely. Sugary drinks pile on the
calories , but do not reduce hunger like solid foods do. Satisfy your thirst with
water, sparkling water with citrus , skim or low fat milk, or small portions of
100% fruit juice. Try a glass of vegetable juice nutritious and low calorie to
keep you longer if you get hungry between meals. Be careful of alcohol calories
that add up quickly . If you tend to drink a glass or two of wine or a cocktail
on most days , limiting alcohol to the weekends can be a huge savings in
calories.
4. Eat More Produce. Eat plenty of low-calorie , high-volume
fruits and vegetables crowds out other foods that are higher in fat and
calories . Move the meat off the center of your plate and pile on the
vegetables . Or try starting lunch or dinner with a vegetable salad or bowl of
broth-based soup , suggests Barbara Rolls , PhD , author of Volumetrics eating
plan . 2005 Dietary Guidelines of the Government of the United States suggest
that adults get 7-13 cups of produce every day. Ward says that this is not so
difficult : "Store your kitchen with lots of fruits and vegetables at
every meal and snack , and includes a couple of servings , " she says.
" Your diet will be enriched with vitamins, minerals, phytonutrients ,
fiber, and if full of super- nutritious products , you will not be reaching for
the cookie jar . "
5. Go for grain . By substituting whole grains for refined
grains such as white bread , cakes, cookies and pretzels, you add much needed
fiber and will fill up faster so you're more likely to eat a reasonable portion
. Choose wholemeal bread and pasta , brown rice, bran flakes , popcorn, and
crackers rye .
6. Check your environment . Another simple strategy to help
cutting calories is to control your environment - everything from stocking your
kitchen with lots of healthy options for choosing the right restaurants . This
means avoiding the temptation to stay away from restaurants all-you -can-eat .
And when it comes to parties, "eat a healthy snack before so you will not
be hungry , and be selective when you fill up your plate at the buffet ,"
suggests Ward. Before going back for more food , wait at least 15 minutes and
have a big glass of water .
7. Trim portions . If you have done nothing but reduce the
portions of 10% -20%, you should lose weight . Most of portions served both in
restaurants and at home are larger than necessary . Pull out the measuring cups
to get a handle on the usual portion sizes, and work on paring down . Get
instant portion control by using small bowls , plates and cups, says Brian
Wansink , PhD , author of Mindless Eating. Do not feel deprived of food will be
abundant on the dishes.
8. Add More Steps . Get yourself a pedometer and gradually
add more steps until you reach 10,000 per day . Throughout the day , do
everything you can to be more active - pace while talking on the phone , take
the dog for a walk more, and march in place during TV commercials . Having a
pedometer serves as a constant motivator and reminder.
