It's definitely no fun to lose weight -- put it back on,
lose weight, put it back on, and so on. Just as you learn
the rules of a new diet, you find yourself trying to get
around them. What if all you had to do to lose weight was
to eat less?
You may think it can't be done. However, experts say it
can. Of course it sounds simpler than it is, but it's no
more difficult to commit to healthy eating habits than it
is to follow the diets most of us have tried.
In the end, it will actually be easier because you will
feel less restricted as you begin to learn how to eat right
instead of how to follow the rules of the newest popular
diet. Here are a few tips to help you started:
* Eat smaller portions, including items with protein, fat,
and fiber in each meal. This combination is the one that
researchers have found effective in helping to keep hunger
pangs away.
* Drink two full glasses of water with each meal. It will
help you feel full and keep your body hydrated.
* Eat breakfast. This critical meal jump-starts your
metabolism for the day. But avoid empty calories like those
found in doughnuts, many cereals, and sugar-laden pastries.
They will only leave you feeling tired and hungry by mid-
morning. For best results, eat items with plenty of protein
and fiber.
* Don't count calories or weigh food. Simply use the palm
of your hand as a portion control guide. Most of us are
fully aware of what a "too large" portion looks like. We
also know how it makes us feel. You should never feel
bloated or stuffed-eat only until you are not hungry. You
really aren't giving up anything if you save the rest for
later. If it helps, think of it as taking a break when you
set food aside for another time.
* Give up something. It might be your nightly glass of
wine, chocolate bars, or regular soft drinks. Then, commit
to doing without the item for one full year. You'll find
that you'll feel better without the sugar, caffeine, or
alcohol. You certainly won't miss the calories as your
waistline begins to shrink.
* Identify your comfort food. What is it that you reach for
in times of stress? Pizza, fried chicken, or a burger with
fries all seem to top the list of foods people reach for
when feeling down, anxious, and tired. Instead of reaching
for food to comfort you, engage in a favorite activity. Go
golfing, take a walk through your neighborhood, or hop on
your bicycle for a quick spin.
* Be aware that food is often used as substitute for other
types of satisfaction. Take a look at your job, your family
life, and your spiritual connections. Work to improve areas
that are causing you discomfort and you will see the desire
for unhealthy food fade away. Maybe it's time to start
looking for a new job, go back to college, or find a
church.
Taking control of your weight is more about taking control
of your life than anything else. Don't allow yourself to
make decisions based on food. Why be chained to someone
else's diet rules when you know yourself better than anyone
else. Put that knowledge to work, and watch your weight
disappear.
If you want to make weight disappear faster, and to help
keep those pounds off, be sure to exercise regularly.
Walking 30 minutes daily is something most people can
achieve and keep it up right into the senior years.
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