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Tips and tricks for losing weight
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Losing weight can seem like an uphill battle. But, it doesn't have to be if you are smart about your approach and stay committed to your goals. Below are several weight loss tips and tricks that can help you shed pounds
1. We all know exercise if key to losing weight but how much do we really need to sweat to lose weight? The magic number is 90 minutes to lose weight; 60 minutes to maintain; and 30 minutes for health, according to Chicago dietitian Dawn Jackson Blatner. TheDietChannel.com also says you can break up exercise into segments if you cant' do, say, 30 minutes all at once. Doing 10 minutes three times a day is effective.
Having trouble getting a workout in? Try one of these TheDietChannel.com recommended workouts:
Weight training is also an important part of any exercise program. Muscle burns more calories than fat, so the more muscle you have, the more calories you will burn at rest. As TheDietChannel.com says, "Muscle is active tissue, fat is not. Thus, muscle 'burns' a significant number of calories each day for its own maintenance." TheDietChannel.com also says, "In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest."
2. Keeping a diary is key to losing weight. Spend time each day writing down what you ate, how you felt emotionally when you were eating and what your hunger level was. Journaling can help to identify emotions that trigger overeating and help you understand portion sizes.
3. Understand why you overeat. As TheDietChannel.com says, "All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues."
4. Get support. Weight loss support groups like Weight Watcher, or meeting individually with a dietitian (In Chicago, I recommend Dawn Jackson Blatner's 12-week program that includes in-person session and e-mail follow-ups). When you have support and are held accountable to meet your goals, you are much more likely to lose weight.
5. Portion control is probably the most important thing to do when losing weight. You can exercise all you want but if you are eating too much, even too much of healthy foods, you won't lose weight. Remember, your plate should be: 50 percent veggies or fruit; 25 percent protein; and 25 percent carbs. TheDietChannel.com also says, "Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed."
6. You should also eat slowly, says Jackson. Chew your food until it almost become mush in your mouth, and take your time. TheDietChannel.com says, "Fast eaters often eat beyond their true level of fullness. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy."
For more info: TheDietChannel.com; Dawn Jackson Blatner
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