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If you are looking to lose some weight, do it the right way in order to see lasting results!
1. Never crash diet to lose weight- When you lose weight rapidly your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks that it's starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie. Then when you start eating normally again, your body stores as much food as it can into your fat cells in case of another “famine.”
2. Substitute foods instead of eliminating them- Although many people feel that “diet” or “reduced fat” foods are not as good as the original, it can be a big help to buy less fatty snack foods. Try out different reduced fat brands and you may find something that you like even better than the original. The key is making sustainable changes - if you can't live without tortilla chips, trying to eliminate them entirely from your diet won't work. Making the change to a lower-calorie reduced fat tortilla chip can make a noticeable change in total calories consumed over time.
3. Drinks- Cutting soda out of your diet completely can save the average person 360 calories or more each day. Even diet soda, fruit juices, and whole milk can add unnecessary calories to your daily intake. Instead, drink lots of water.
4. Weight loss = healthy diet and moving around- Getting up, moving around, and exercising will reduce the amount of food that you will need to cut back on. There are obviously many opportunities to be athletic and active (i.e. sports teams, the gym, going for a jog, etc.) but these aren't the only ways to increase your activity level. You can walk to school, bike to work, walk up and down the stairs a few times before you take a shower, take an extra lap or two around the grocery store.
5. Gradual changes are best for losing weight- Gradually ease into your diet. Small changes are easier to stick with than drastic ones. Start by always leaving a little extra on your plate, or drinking water instead of soda. Smaller changes are also more likely to remain with you when the duration of your diet is complete.
6. Don't overeat- If you're full or satisfied, stop eating. There's no need to eat until your stomach feels like it's going to explode. Also, keep in mind that it takes a while for the nutrients in your food to enter your bloodstream, and circulate to the nerve centers in your brain that regulate appetite. Eating slowly is helpful in this regard--you give your body a chance to recognize that you've had enough to eat.
7. Try not to banish certain foods when dieting- Don't tell yourself that you can NEVER have something again because you will immediately crave it. People need to eat fats to be healthy as well, just make sure that you're eating them in moderation, and maybe try to balance out a fatty food you ate earlier in the day by choosing celery sticks over chips for your snack.
8. Successful weight loss: be in it for the long term- Crash diets and unsustainable exercise routines will not keep you at your desired weight for the long term. Focus on realistic, achievable goals.
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