DETERMINE A REALISTIC WEIGHT LOSS GOAL
Are you trying to lose too much too fast? For successful weight loss, you need a realistic goal. To lose 1 pound per week you need to cut 500 calories per day from your food choices. To lose 2 pounds per week you’ll need to cut 1,000 calories per day.
Quick weight loss fad diets can let you lose weight fast but unless you make permanent lifestyle changes you’ll regain the weight right back. It can be disheartening to lose 10 pounds quickly on a fad diet only to gain it back in 2 days when you stop the diet.
Pick a diet that works for your lifestyle. Make sure you understand the rules of the diet and follow them carefully. Cheating on the diet rules will make for slow weight loss or a stall.
START A FOOD JOURNAL
No need to be fancy or get an expensive calorie counting gadgets. A small notebook and pen will work fine.
* Buy a paperback calorie counter, digital food scale and measuring cup. * For 7 days measure or weigh every bite, sip, and nibble. * For best results weigh your protein like chicken, fish or beef after it has been cooked. * Measure your vegetables and casserole dishes when they are cooked. * Track your calorie intake so it’s appropriate for your weight loss goals.
TAKE AN HONEST LOOK AT YOUR FOOD CHOICES
Review your food choices. When are you most hungry? How can you plan for those hunger times? What snacks will you choose that will help weight loss? If you’re hungry in the evening be sure you are eating regular meals throughout the day. Don’t save calories for the evening because you’ll be starving and overeat.
* Stock your pantry with healthy food appropriate for your diet. * Get rid of all junk food. Give it to your neighbors or donate it to a food pantry. * Log everything you eat or drink. If you eat eggs fried in butter then add butter to your food journal. Don’t automatically write down 2 tablespoons salad dressing if you’re pouring from the bottle without measuring.
Use visual measurement cues when away from home:
* A yogurt container is 1 cup. * A pudding cup is a cup. * A baseball cut in half is 1/2 cup. * One dice is 1 ounce. * A deck of cards is 3 oz of cooked protein. * Ladles for dressing at the salad bar are 2-4 tablespoons each.
JUMP START YOUR WEIGHT LOSS WITH fewer CARBS
Even if you’re following a balanced low-fat diet with higher carbs and lower fat foods it can be a motivating boost on the scale if you cut back on carbs.
* Choose a smaller serving of cereal or bread for breakfast and add a serving of protein. * Design your lunch around colorful vegetables and lean protein with a diet beverage. * Plan your dinner with smaller starch portions and more healthy leafy greens in a mixed salad. Youll reaps extra fiber and nutritious antioxidants.
STEP UP YOUR EXERCISE EFFORTLESSLY