Simple changes to your lifestyle can help you lose weight and keep it off.
By Kathleen M. Zelman, MPH, RD, LD WebMD Weight Loss Clinic-Feature
"Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle."
Kathleen listed 10 key tips. Here are my ideas for each. Read the article for her recommendations.
- Eat Breakfast Every Day. Most important meal of the day - gets your metabolism rolling so you are burning more calories throughout the day. Make it balanced - include a small amount of lean protein.
- Close the Kitchen at Night. Least important time to eat - think about all those calories you are adding that won't get used (your metabolism is at it's lowest while you are sleeping).
- Choose Liquid Calories Wisely. A 12 oz soda = 150 calories (for some of us that is 10% of our total daily needs). And juice? I call it "soda pop without the bubbles" (it's really not much more than sugar & water). Even "natural" or those made with your own "juicer" don't include the pulp & fiber.
- Eat More Produce. Fruits & vegetables are nature's low fat, high fiber, low calorie, high micronutrients (the benefits go on and on) food. Eating your fruits & vegetables is much healthier than drinking (unless you use a blender so the entire piece of produce is included in your smoothie). Your goal? Start with 5 a day (usually 1/2 cup = 1 serving) and aim for 10!
- Go for the Grain. Whole grains, that is. High fiber, complex carbohydrate (i.e. ENERGY) foods with vitamins & minerals. When looking at labels, the magic word is not "wheat", it's "WHOLE" grain. Try something new like quinoa or barley.
- Control Your Environments. If it isn't in your house, then it's less likely to be tempting you late at night. And if you find yourself driving through the fast food place on your way home? Change the route you drive to avoid it.
- Trim Portions. Serve your meals on smaller plates. Dig out those measuring cups and check yourself against the recommendations from the National Institutes of Health. Take the NHLBI Portion Distortion Quiz.
- Add More Steps. Have you tried a pedometer to check how many steps you walk in a day - we should all strive for 10,000 every day. For more information, check out Shape Up America.
- Have Protein at Every Meal and Snack. But you don't need a lot. Look at your hand. That is all the average person (about 6-8 oz) needs in the whole day! Adding a lean protein source to your meals & snacks help delay stomach emptying & slow down the postfood rise in blood glucose; giving you more steady energy and keeping you feeling full longer (satiety). Ideas? You get the equivalent of 1 oz protein in 1 egg, 1 Tbsp peanut butter, 1 lite cheese stick, 1 oz almonds, 1 oz lean deli meat, 1 small skinless chicken leg, 6-8 oz lite yogurt, etc.
- Switch to Lighter Alternatives. Lower fat options like skim or 1% milk. Lower fat salad dressings. Skipping the cheese on the sandwich. Even a few calories saved can add up.
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