15 Great Ways to Lose Weight
1) Eat breakfast every day. If you start out your day feeling full, you will be more likely to eat balanced meals and control portion sizes throughout the day.
2) Drink more water. Besides being healthy for you, water can also help you to lose weight. Experts claim that you can burn 10-80 calories a day just from drinking 10 glasses of cold water.
3) Eat small and more frequently. Experts recommend eating 2 or 3 small meals a day combined with a couple of healthy snacks to tide you over between meals. This will keep your metabolism and blood sugar regulated all day long. If you go 6-7 hours without eating, your blood sugar peaks. High blood sugar results in more insulin production. Extra insulin means that your blood retains more fat than it would under normal conditions.
4) Cut down on eating out. Try eating out only once or twice a week instead of a few times a week. If you work during the week, then try cooking healthy meals on the weekends and freezing them. Try packing salads to take to work during the week. Some people find that breakfast smoothies are a great, portable option to help stick to their diet during the week.
5) Clean out your pantry. Get rid of anything unhealthy in your pantry. Weed out high calorie, high fat options. Then restock your pantry with healthy foods.
6) Eat lots of veggies. Experts recommend eating lots of vegetables since they contain fiber and other nutrients that will help you to stay full longer.
7) Don’t buy junk food or candy. If you don’t have unhealthy food readily available to you, you’ll be less likely to eat it.
8) Monitor portions and calories. There are some great smart phone apps for counting calories and for monitoring portion sizes. Check out this website for starters http://www.pugetsound.va.gov/docs/Apps_for_Weight_Management.pdf.
9) Lightweight dinners. Experts recommend opting for a light instead of a heavy dinner. Dinner should make up no more than 25% of your daily calorie intake. They also recommend that you eat dinner at least 2 or 3 hours before bedtime to avoid indigestion.
10) Eat meals slowly. Experts have found that people consume more calories when their meal times are rushed. Also, try to eat with friends or family. Studies show that you tend to eat fewer calories when you are with other people than when you eat alone.
11) Spurts of Activity. Fit in small chunks of exercise time each day. Exercise can be as simple as adding more physical activities into your day. Take the stairs instead of the elevator. Park your car far away. Clean the house.
12) Exercise with your iPod. Music often motivates exercisers to work out faster and/or longer. Try fast-beat pop songs or epic soundtracks.
13) Healthy loves company. Exercise classes are great for accountability and for keeping you motivated to stay active.
14) Reduce the stress. Try incorporating yoga, meditation, or some other stress-reducing habit into your life. High stress can trigger hunger cravings and emotional eating binges. By lowering your stress, you will help keep off extra pounds.
15) Get sufficient sleep. Being low on sleep can make you feel hungrier throughout the day. Experts recommend at least 7-8 hours of sleep a night.