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8 Healthy Habits for Weight Loss

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18 Healthy Habits for Weight Loss Empty 8 Healthy Habits for Weight Loss on 24th November 2009, 11:38 am

Losing weight is not just about dieting. More important are making lifestyle changes that can be helpful for losing weight and keeping the weight off. Here are some simple strategies.

1. Watch Your Portions

Portion control is a key challenge to Americans pursuing weight loss. "The best way to control the calories is to go with portion control," says Dr. Gerbstadt. Piling food onto your plate can make you feel pressured to eat it all. Start with small portions, and go back for (a little) more if you're still hungry. Keep in mind that your stomach will grumble early on, until it has shrunk to adapt to the smaller meals you're now eating.

Portion control is doubly important when eating out. "Most people are catching on to the fact that when you eat out at a restaurant, the calories are two to three times what you really need for that meal," says Gerbstadt. "You might get a salad and an appetizer and call it a meal, rather than get a salad and an entrée."

2. Eat Slowly

It takes a little while for your body to realize that you've eaten and to stop sending signals of hunger. If you slow down and savor your food, you probably will eat less before your body acknowledges that you're full.

3. Eat Your Vegetables First

Vegetables contain plenty of fiber and bulk but few calories. By eating them first, you might eat less of any fatty or high-calorie items on your plate.

4. Don't Skip Meals

Skipping meals sounds like a good idea, but it actually undermines your weight-loss plan. Your body thinks it is being starved and starts building body fat in an attempt to store energy away for later. On top of that, you're likely to be even hungrier for your next meal and eat far more than you would have otherwise. The best course is to eat three small meals, with two or three small snacks in between.

5. Drink Plenty of Water

Water helps you feel full throughout your day, aiding your weight-loss efforts. Water also provides innumerable health benefits to your skin and your digestive and circulatory systems.

6. Switch to Healthy Snacks

Swap out the high-calorie or high-fat snacks in your diet for healthier alternatives. Fruits, low-fat string cheese, peanut butter, and whole-grain crackers are some good options. Create snacks that combine carbohydrates and proteins, like peanut butter on apple slices, as they will make you feel full longer.

7. Exercise as Often as You Can

Burning calories through physical activity is essential to weight loss. If you don't burn more calories than you eat, you won't lose weight. "People think they're too busy to walk 20 minutes a day or do a little weight training or ride a bike, and then they wonder why they can't lose weight," Gerbstadt says. "If you try to diet without exercise, it just takes that much more effort." Any physical activity, even long walks, will help.

8. Keep a Record

Food diaries are a proven aid to people pursing weight loss. Keep track of what you've eaten and how many calories the food contained. If you also keep a record of your exercise, you can compare how many calories you're burning to how many calories you're consuming.

Healthy and sustainable weight loss does not occur overnight, despite the promises of fad diets. Losing a pound or two a week is normal, and shows that you are adopting weight-loss habits as a part of your lifestyle.

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28 Healthy Habits for Weight Loss Empty Re: 8 Healthy Habits for Weight Loss on 24th November 2009, 11:39 am

I have started a diary about exercising and trying to ose weight as it suggests so im hoping it will help.

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38 Healthy Habits for Weight Loss Empty Re: 8 Healthy Habits for Weight Loss on 25th November 2009, 8:19 pm

it's easy to oose weight, u just eat more. 8 Healthy Habits for Weight Loss Icon_twisted

seriously though, don't keep any nice snacks in the house, it's too hard to resist. if u have a craving for somethng naughty make yourself walk to the farthest supermarket...if when u get there u still have the craving, u will at least have counter-acted a little 0f the damage.

eat lunch early, a sandwhich even at 10am if necessary, just to help the hunger and stop u concentrating on it. eat, and then go out and do something else! u still need to eat to loose weight, otherwise your body will go into preservation mode and when u start eating normally u will PILE it on! It is really hard when u live with someone who likes to eat. mon - fri I don' actually eat 'lunch' coz I am on my own...I just eat when I'm hungry. I keep little bread rolls in the freezer, take one out in the it with mustard and cheese or ham (no butter!). if I am still hungry I have a banana or take another roll out...but it takes a while to defrost, and meanwhile I have usually forgotten about it, so I'll have it about 3 in the afternoon as another miini meal.

it's so works, and the fact that I am a goddess is testimony ha ha ha 8 Healthy Habits for Weight Loss Icon_razz

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48 Healthy Habits for Weight Loss Empty Re: 8 Healthy Habits for Weight Loss on 26th November 2009, 11:48 am

Lol you make it so easy!

I used to be a serial snack eater! when i was bored i used to eat but i managed to get myself out of that pattern along time ago. Although sometimes i stray Sad

Im having a really hard time motivating myself to go back to the gym which i really need to do.

I only eat 2 meals lunch and dinner and lunch im trying to keep healthy as dinner is usually pasta, pizza or meat or something!

god i wish it was so easy to loose weight lol

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58 Healthy Habits for Weight Loss Empty Re: 8 Healthy Habits for Weight Loss on 26th November 2009, 12:55 pm

u must eat something for will make u loose weight honest! and get back to that gym...u r paying for it!!!!!!!
I know it is hard..think about the reasons u r doing it. if u are healthy and happy maybe u r fine as u r as long as you don't overeat and do some exercise, try finding something to do that u enjoy and is not a 'chore'.

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68 Healthy Habits for Weight Loss Empty Re: 8 Healthy Habits for Weight Loss on 26th November 2009, 5:22 pm

I agree re breakfast. I know that Italians don't really 'do' breakfast but I don't think that's healthy.

If I skip breakfast I'm RAVENOUS at around 10am and ready to demolish the entire fridge.

Have some toast or cereal in the AM, maybe some juice and coffee. Will stop you from being ravenous later and maybe over-eating.

I've found that the best way to lose weight is to not own a car! I don't have the patience to go to the gym but walking or taking public transport everywhere keeps me thin.

I also agree that you need to eat often to lose weight. I'm quite thin and I find that I seem to eat more than fatter people. But I think it's because i eat more often - I don't wait til I'm starving. Like at work I have morning tea (usually sweetened full fat yoghurt and fruit or biscuits) and afternoon tea (the same) as well as a normal breakfast lunch and dinner.

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78 Healthy Habits for Weight Loss Empty Re: 8 Healthy Habits for Weight Loss on 27th November 2009, 11:28 am

So I have a comment to make. I just went on your blog to have a gander Claire and I noticed: ... bacon and eggs, Mexican food, McDonalds. and talk of Idian and Chinese...not conducive to dieting....maybe this is where your fatal flaw lies!!!!!!!!
Is it possible that food plays too much of a central role in your life. I know for e.g. the way to a man's heart is through his stomach, and if u join him in indulging it is THE END!!!! It is an unfortunate truism that men can consume alot more calories and get away with eating more crap.......very dangerous! BE very afraid ! 8 Healthy Habits for Weight Loss Icon_twisted

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88 Healthy Habits for Weight Loss Empty Re: 8 Healthy Habits for Weight Loss on 27th November 2009, 11:51 am

Hee hee also note those were the days i was with Jess Razz and we were having a treat lol

But i have noticed italian men are more crazy about there food! talking about it all the time about what to have for lunch or dinner. They go into a food frenzy at the mention of a nice place to eat or a perticular nice piece of food!!

There is no escape!!! Shocked

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