10 Encouraging Tips for Successful Weight Loss
1. Write it down. Keep an accurate food log of everything you put into your mouth. Research says that those who keep food logs tend to lose weight effectively. Some great sites to log your food are www.myfitnesspal.com & www.livestrong.com. Also make note of why you eat. Were you hungry, stressed, bored? Include the time of meal and accurate amounts.
2. Frontload your calories. If you eat a lighter breakfast and heavier during the night, try switching it to eat a bigger breakfast and smaller dinner. Think about it – you need more energy to help you get through the day.
3. Eat slowly. The brain needs about 20 minutes to receive the signal that you’re full, so eating slowly can cause you to save those calories. Avoid eating in front of the computer or television because distractions can cause you to eat more mindlessly.
4. Eat your favorite foods. If you deny yourself to eat what you truly want, you’re more likely to binge. Eat in proper proportions and you’ll be less likely to blow your caloric plan.
5. Avoid temptation. Out of sight, out of mind, out of mouth! If you spend a lot of free time in the kitchen, consider relocating to the living room where food less likely to be available.
6. Make a list of non-food activities. When you’re bored, check your to-do list on activities that you can do to take your mind off of food. Food is your fuel, not entertainment, and not a reward for having a stressful day.
7. Make a realistic eating plan. If you have a hectic schedule, you’ll need energy to cope with the stress. Don’t immediately set yourself up for failure the first week of your healthy lifestyle. Focus on the small changes and progress towards weight loss.
8. Schedule exercise appointments. Make it a priority. If you’re serious about exercising and losing weight, you’re likely to have a regular training plan. American College of Sports Medicine (ACSM) recommends at least 150 of moderate-vigorous intensity exercise a week for exercise (30 minutes, 5 days/week).
9. Make sleep a priority. Too little sleep can make you hungrier. Tell yourself that you need to “snooze to lose”.
10. Think fit and healthy. Every morning, visualize yourself being leaner and healthier. This will help you start your day with a positive attitude. Positive self talk is so important in healthy lifestyles. Remind yourself of how much better you feel when you eat well and exercise, and avoid those fad diets that sound too good to be true, because they are!