As a nutritionist who has worked with thousands of clients
over the years, I have examined the weight issue from every angle. One thing I
know for sure is that there is no quick solution to weight loss. My clients who
achieve permanent weight loss do so slowly while developing healthier habits
along the way. Diets that promise quick weight loss simply do not work for most
people.
So what's a dieter to do? First and foremost, be aware that
the world is full of bad weight loss advice. Next, believe that there is no
quick fix. And last, know that there are some tried and true steps that can be
taken to lose weight and keep it off. Here's what you can do to get started
immediately.
1. Eat a healthy
breakfast
Start your day with a high fiber breakfast such as bowl of
oatmeal topped with fresh fruit. This will keep you well-nourished and
satisfied throughout the morning so you will be less likely to overeat later in
the day. Furthermore, you will have more energy and be more inclined to
exercise.
2. Eat frequently
throughout the day.
In order to lose weight you need to eat fewer calories than
you burn. This can be very challenging if you're feeling hungry all the time.
Eating 5 - 6 small meals and snacks throughout the day will help to control
your appetite so you end up eating less.
3. Consider whether
you're really hungry.
When you feel like eating at a time that is not part of your
plan ask yourself the question, "Am I really hungry or is this a
craving?" Hunger is your body's way of telling you that you need fuel;
it's a physiological response. A craving, on the other hand, is usually
triggered by a psychological need. Learn to listen to your body and figure out
what it is trying to tell you. Perhaps you need something other than food.
4. Limit temptation
Enjoy your favorite foods but do so wisely by limiting
temptation. For example, if your weakness is cookies, buy one fresh bakery
cookie instead of a whole box. It's not necessary to cut out your favorite
foods entirely but it is important to take charge of how much you eat. Having a
box of your favorite cookies in the house is not a good idea.
5. Keep healthy
convenience foods on hand
Stock up on healthy staples that can be used for simple
breakfasts and quick dinners - for example oatmeal, unsweetened dry cereal,
individually frozen portions of fish and chicken, brown rice, whole wheat
pasta, canned tomatoes and beans, and frozen vegetables. Prepare extra and
bring it for lunch the next day.
6. Eat at home most
of the time
One of the best ways to control your weight is to be in
charge of the ingredients that go into your meals by preparing them at home.
Meals prepared outside the home tend to be too large and typically provide
high-doses of salt, sugar, fat and calories.
7. Do it everyday
Stick to your eating plan every day; don't take the weekends
off. A planned indiscretion here and there is not a big problem but taking off
every weekend will set you back. You are much more likely to achieve and
maintain your weight goal if you stick with your plan seven days a week.
8. Include more
fruits and vegetables
Add more vegetables to both lunch and dinner. The extra
fiber will fill you up so you're less likely to go back for seconds. And bridge
the gap between meals with fruit to keep you from reaching for unhealthy
snacks.
9. Plan for exercise
Regular exercise increases the rate at which your body burns
calories helping you to see results faster than with dieting alone. And adding
exercise to your plan can keep you motivated during the times when the scale
won't budge since exercise helps you lose inches.
10. Enlist allies
Surround yourself with family and friends who are sensitive
to your weight loss goal. Fill them in on the details of your plan and let them
know you have made a personal commitment to succeed. Invite them to join you on
your quest to improve your eating habits and health.
Bottom line
The key to achieving successful weight loss is having a
sustainable plan that works. With all the deceiving diet advice out there this
can be extremely challenging. I can help you create a personalized plan based
on proven techniques and strategies that will lead you to permanent weight
loss.
Lorraine Matthews-Antosiewicz, MS RD, is a food and
nutrition expert specializing in weight management. She is committed to
empowering people through education, support, and inspiration to make real
changes that lead to optimal health and lasting weight loss.
Sign up for her Free
Consultation and receive expert advice on how to lose 20 lb. - or more. Jump
Start your weight loss today! http://njnutritionist.com/freeconsult