Drink milk. Nonfat
milk of course, also eat
nonfat dairy products such as yogurt and cheese. These are great
sources of protein, calcium, and Vitamin D. It is particularly
important for women to eat adequate amounts of calcium to strengthen
their bones and prevent osteoporosis. It has been shown that women
who drink milk lose weight easier than women who don't drink milk.
Don't use your body for a
garbage can. You may have been encouraged to
clean your plate as a child. This well ingrained habit is actually
very bad for you. You may also have been taught that
it is a shame to waste food because there are starving people in the
world. You need to
establish new habits if you want to lose weight and stay healthy.
Only eat the amount of food required to be satisfied. Resist the
temptation of eating any remaining food on your plate. It is far
better for you to throw the food away then to pack it into your body
when you don't really need or want it.
Snack on almonds. Scientific
studies have shown that snacking on almonds helps promote weight
loss. Almonds are high in
protein and contain healthy oils that help improve lipid levels in
your blood. Keep a container of almonds handy and eat a few
periodically throughout the day.
Exercise frequently throughout
the day. This helps keep your
metabolic rate high, helping your body burn fat. It has been shown
that women lost more weight by exercising in 10 minutes bouts six
times a day than by exercising for 60 minutes once a day.
Additionally, it is far easier to take 10 minute breaks than to
devote an entire hour to exercise, so you are more likely to get
exercise every day. If you are accustomed to exercising, start slowly and increase the duration and intensity of exercise slowly. For example, start by walking 5 minutes 2-3 times per day.
Count fat grams not calories.
The metabolism of the human
body is far more complicated than the simple equation: less
calories in and more calories out equals weight loss. Different types of
foods are metabolized in different ways. You can consume very few
calories and still not loss weight if the majority of the calories are from
fat. Start paying attention to food labels and know how much fat
is in the food that you eat. Most people consume 50-70 grams of fat
each day. If you can limit your fat intake to 20-30 grams per day,
you will lose weight, even if that is the only thing you do
differently. Be very careful of foods labels such as: “Lite” or “Reduced
fat”. Use of the word “lite” is not controlled by the FDA and
can mean anything, even that the food is a lighter color. Many
foods from which fat has been removed, have sugar added, adding
empty calories. Remember
there are many foods that are naturally fat free.
Treat yourself. Losing
weight does not mean that you have to derive yourself of foods that you
really enjoy or want. So allow yourself that special dessert or
treat that you really want. Just don't get carried away. It
actually only takes three bites to satisfy your desire for anything.
So try taking three bites very slowly, savoring that taste that you
love so much. If that doesn't quite do it, go ahead and have one
more bite.
Think positive.
It is important to remain positive to be successful at anything.
Your state of mind is a powerful force. The way that things are
stated can make a world of difference. If you are offered food that you know is not going to counterproductive to your weight loss, turn them
down politely by saying, “No thank you, I am losing weight,”,
rather than, “...I am trying to lose weight.” Keep
saying “I am losing weight.” to yourself and to others as often
as possible, and it will be true.