Oversized No More

How to Stay on a Diet and Lose Weight Once and for All

Keep these tips in mind when you finally decide to lose weight once and for all.

#1. Go to your doctor or make an appointment with a dietitian so together you can create a proper balanced diet plan that will both contain the nutrients you will need to have in order to reach your ideal weight, and also coincide with your own personal health needs.

It’s a good idea to get your diet and exercise plan from your personal doctor instead of a friend, book, or online diet plan you have read because your doctor knows your individual situation and history and can fine tune a custom plan that is just for you. If you do prefer to get a diet plan from elsewhere, at the very least, have your doctor look over it and ask if he or she has any suggestions. Well planned lifestyle changes and life-long eating habits are always the way to go if you want a healthy body.

#2. Find out how many calories you need to eat a day in order to lose weight. A Google search will turn up a number of websites that will tell you this information. Caloriesperhour.com is a great one.

low calorie foodUse a calorie tracker to record every single thing you eat every day. CalorieKing, Fitday, and SparkPeople all have excellent calorie trackers. Trying to lose weight without knowing how many calories you need each day and how many calories you have consumed is a recipe for weight loss disaster. Eating too few calories can be just as harmful as eating too many.

When most people first start tracking their food intake, a common remark is “Wow, I didn’t realize I was eating that much or that poorly!”

#3. Measure all of the food you eat accurately or buy food that comes in single serve sizes and have the nutrition information for that serving on the label. Do not try to guess how much you’re eating. You will almost always get it wrong.

#4. Drink at least eight to ten glasses of water every day, try not to drink canned or frozen juices because they are very high in carbohydrates and calories. When you are watching your calorie intake, its helpful if you avoid drinking your calories. Consuming calorie free drinks allows you to put all of your calories for the day towards food, which of course will make you feel more satisfied and offers more nutritionally than calorie-laden drinks.

If you just can’t stay away from flavored drinks, there are lots of drink mixes like Crystal Lite that have little or no calories and taste great. Mix it with carbonated water and you can create your very own “sodas” in whatever flavors you choose.

#5. Start your day by eating a piece of fresh fruit about ten minutes before you eat your actual breakfast. This starts your metabolism off right.

Why eat fresh fruit before breakfast? Fruit isn’t digested easily so it makes your body go into a high metabolism mode which will remain high for the remainder of the day as long as you eat and exercise accordingly.

#6. Only eat meals at set times every day. This will help stop mindless snacking in between meals. It also helps keep you focused and grounded. When you know when your next meal will be, you have something to look forward to and work towards. If you’re working out before dinner time, your motivation for feeling the extra burn can be the delicious meal you will eat when you are done!

#7. Have several small meals and snacks through the day rather than a couple large meals. This keeps your metabolism high because it drops considerably when you are hungry, plus if you are frequently eating something every few hours, you wont feel deprived or like you’re sacrificing and going hungry.

#8. Do other activities while you watch television. This could be anything you enjoy, like drawing, knitting, writing, socializing, or even some light exercising. You can get some 1-2 pound dumb bells and do simple arm exercises while sitting or you can watch TV standing up or maybe even walk in place during your favorite shows.

sweet treat#9. Have one cheat day each week that will keep your body from getting accustomed to your new eating lifestyle. Why should you have a cheat day? Because as you lose weight, your body adapts to having lower calories and it will become more efficient at storing the calories as time goes on and less efficient at burning them the longer it keeps receiving the same amount of calories every day. If you break that habit once a week and eat 200-500 more calories than you do the other 6 days of the week, your body won’t be able to adapt, especially if you change when you have your cheat days occasionally. For example, have a cheat day on Saturdays for 3 weeks, then change it to Mondays the next 3 weeks and so forth. When you go back to eating healthy for the other 6 days you will enable your body to keep burning fat at the low calorie level.

If you follow these steps and the advice of your doctor or dietitian, you will be well on your way to making this year the year that you will reach your weight loss goal!

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