What we know about weight loss, is diets don’t work, or at least they don’t last. Fad diets such as low carb, might show initial results but are very difficult to maintain after a certain period of time. Losing weight requires a personal responsibility to eat well, exercise daily and be patient. Slow weight loss of 1-2 lb. per week over time is a sustainable way to adopt new, healthier habits and maintain the weight you lose.
Here are some suggestions for adopting a healthier lifestyle that can lend to weight loss over time:
- Make workouts a priority - Not only will they be great to help with weight loss, they encourage muscle building and fat burning and they help alleviate stress. For weight loss, 60 minutes daily is encouraged and results are usually best with a combination of cardio and weights.
- Reduce or eliminate alcohol, pop and other sweetened beverage consumption - Liquid calories really stack up and can add a huge amount to your daily caloric intake. When calories in out-weigh calories burned you gain weight.
- Watch portion size - Fat free and low fat foods, including carbs, are not meant as a free for all to eat as much of them as possible. Here are some examples to make the point – a plate of pasta can contain as much as 5-6 servings of Grains in one sitting, a bagel, especially a large, dense one can equal about 4 servings of bread. Although these foods are healthy, it means you will end up with an excess of servings and thus calories by the end of the day. Better options: a side of pasta with a chicken breast and salad or a regular sandwich with veggies and milk.
- Eat breakfast - No excuses – this is truly the most important meal of the day to encourage a healthy body weight.
- Don’t starve yourself - Eat a meal or snack about every 3-4 hours. Snacks are not un-healthy. You just have to be careful which ones you choose. There is a difference between a snack and a treat.
- Include vegetables and whole grains at meals and snacks - These add fibre and help you fill up faster and stay full longer.
- Include protein at each meal and snack, but not unlimited amounts - Stick to one serving or about what would fit in the palm of your hand.
- Avoid fried foods and other fatty snack foods - Opt for yogurt, fresh fruit, crackers and cheese or even a small handful of mixed nuts instead.
- Cook for yourself - The ability to control what is in the food you eat is sometimes lost if you eat out a lot.