Struggling to shed those excess pounds? While there is no miracle cure for being overweight, there are things you can do to improve your chances of success. Following these tips to lose weight can help to put you on the path to success.
1. Keep Yourself Honest
Often times, at the end of the day, we think we’ve stayed within our set number of calories. We think we ate well, but in actuality, we overdid it with portion size or forgot about that second snack.
In order to be successful with weight loss, you need to be real with yourself about what you’re eating. Keep a food diary or use a mobile app and record everything you eat and how much.
Not only will this allow you to accurately assess how well your diet is working, but it will also hold you accountable. You may think twice about reaching for that donut knowing you’ll have to write it down.
2. Buddy Up
Losing weight can be hard, and you may find yourself needing to vent or even whine to someone along the way. Find a friend or family member who is also eager to lose weight and form a team. Check in with one another and keep each other motivated. You can even exchange healthy recipes and exercise together.
Don’t have someone to partner with? Join a weight loss forum or Facebook group and join a community.
3. Weigh Yourself Right
You can’t monitor your progress and fine tune your diet if you’re not keeping track of your weight, but weighing yourself the wrong way can be demotivating.
Pick one day of the week to weigh in. Do it first thing in the morning after you’ve gone to the bathroom but before you eat or drink. Use a digital scale and make sure you change the batteries regularly.
Weighing more often can become nerve-wracking, as your body weight can fluctuate by a few pounds from day to day. Weighing less often can make it hard to stay on track.
4. Eat More Fiber
Fiber is one thing you don’t want to cut out of a weight loss diet. Foods that are high in fiber like whole grains, vegetables and fruits give you healthy calories, plenty of nutrients and help you feel full. Plus, the foods will keep you regular, so you’ll have more accurate weigh-ins.
5. Drink Plenty of Water
Water is important for a healthy weight loss diet for a number of reasons. First, many people mistake thirst for hunger and eat because they are actually dehydrated. Also, drinking lots of water can help you feel fuller in-between meals. Your body even needs water to metabolize fat properly!
Aim for 6 to 8 glasses of water per day and keep record of your water intake with your food journal.
6.Don’t Be Fooled by Diet Foods
Low fat and low-calorie foods aren’t free! They still contain calories. Make sure that you stick to sensible portion sizes no matter what you’re consuming. Plus, be wary of processed diet foods, as they often contain high fructose corn syrup that has been shown to contribute to weight gain.
7. Learn How to Read Labels
When you’re trying to lose weight, food labels are your friend. Be sure to read them to find out what a serving size is and how many calories and how much fat it contains. You’ll be surprised how many “single serving” packages actually contain two or more portions.
8.Don’t Rely Only on Exercise
Exercise is important for being healthy, and it can help you lose weight. Unfortunately, just exercising isn’t usually enough to take off the pounds.
You need to burn 3500 calories to lose one pound of fat. To put that into perspective, the average 155-pound person only burns 186 calories when walking for 30 minutes. You’d need to walk for 9 hours just to lose one pound.
It’s also a bad idea to add the number of calories that you think you burned back into your daily meal plan. Don’t tell yourself “I went to the gym” so I can afford to have a cookie.”
In conclusion, remember that no tips to lose weight can work if you don’t stick to a healthy diet and exercise plan. Make a commitment to being successful and keep up with your efforts. It will pay off in the end.