Simple Things That Help You Lose Weight

Most people in the United States struggle to attain and maintain a healthy weight. There are a variety of reasons for this. Those yummy snacks make us feel better immediately, if only temporarily.

Giving up sugary and salty treats is painful and we might not see the benefits for months. It's an issue of short-term vs. long-term reward, and giving up that short-term reward is difficult.

Fortunately, losing weight can be relatively easy with a few simple changes in lifestyle.

Here are some easy changes you can make to bring your weight under control:

1. Weigh yourself each day and make a graph. When things are measured, the things we measure tend to change. Simply weighing yourself every day will make a difference in your weight. The regular feedback will have a positive effect. Then make a graph of your results.

* The graph will provide a visual representation of your progress. It's very motivating and can even be fun to see your progress.

2. Plan meals ahead of time. When you're hungry is not the time to dig around in the fridge and figure out what's for dinner. That's how you end up with a meal of French fries and frozen pizza. Plan healthy, nutritious meals that taste good to you and ensure you have the ingredients on hand.

3. Ditto with the snacks. Always have healthy snacks available, too. This means that those need to be planned in advance, as well. The vending machine is your enemy at work. Avoid getting stuck with only options that you'll later regret.

4. Find healthier alternatives. If you like burgers, maybe you'll like burgers made out of ground turkey or chicken. Sugar free gelatin with non-fat whipped cream is a delicious dessert. Maybe baked potato chips instead of the regular fried variety. Find a healthier alternative to the stuff you really like.

5. Slow down, and then wait. Sometimes we eat so fast, we stuff ourselves before our brains can tell us that we're full. So eat a reasonable portion, slowly. Then wait for 20 minutes. If you're still hungry, eat some more. If you're not hungry, stop eating!

* If you've ever had that "I feel horrible because I ate too much" feeling, this one is especially for you. Think about last Thanksgiving.

6. Stop drinking calories. Our stomachs can hold a lot of liquid. Try to minimize the sugary or carbonated drinks, and your overall caloric intake will drop. Make a habit of drinking more water. If the taste is too bland for you, add a bit of lemon or lime to freshen it up.

7. Read about diet and exercise each day. It might seem odd, but if you can keep healthy eating and exercise in the back of your mind, your behavior will improve.

8. Exercise. Exercise can help a lot and it makes you feel better. Start with just a couple of minutes and add more slowly over time. If you start with 5 minutes and add 5 minutes a week. Within 5weeks or so, you'll be doing plenty. Don't scoff at the idea of 5 minutes; small improvements over time have profound effects.

Weight loss doesn't have to be challenging or miserable. Some simple things can make a huge difference.

It doesn't take a brutal diet and exercise program to get in great shape over time. Follow the tips above and stick with them. Be patient and you'll have that beach body before you know it.

Losing Weight for You - Because You're Worth It!

Why would you like to lose weight? Is it because you want to look good for a special day? Perhaps you have a family event or class reunion to attend this year; the reasons could be many.

However, rather than losing weight for a single day event, you may have more luck losing weight for you, because you're worth it!

Having a particular event to look forward to is a good starting point when you decide to lose weight, but it won't be enough to help you keep the weight off after that day has ended.

Sure, you may look great for your 15th high school reunion or your cousin's wedding, but will you maintain that weight loss once your old high school rivals can't be jealous over how good you look? The likelihood is that you'll go back to your old ways and gain your weight back.

Before starting on your weight loss venture, think of a way to motivate yourself to keep the weight loss going. You can't find a better motivation for losing weight than to get healthy and feel energized. This is especially true if you have health concerns that are complicated because of your weight.

Losing weight for you - because you're worth it - gives you a permanent reason to shed those pounds and keep them off!

Here are some action steps you can take to help you meet your weight loss goals:

1. Create your weight loss plan. Now that you have your permanent reason for wanting to lose weight, you can create a successful plan to get you to your goal. Include in your plan:

* Specific, measurable goals that are also reasonable and attainable for you
* A time frame
* Steps you can take each day to achieve your goals

2. Get a mentor. Your chances of succeeding will be greater if you have the help of a friend or weight loss mentor that will keep you on track when your will power begins to wane.

3. Choose foods that are as close to nature as possible. These will have the best nutrients and the least artificial ingredients.

* Talk with a dietician or find an online weight loss community to give you advice, encouragement, and constructive criticism for making healthy food choices.

4. Find a sport or activity you can enjoy that will get you moving. You don't have to spend hours and hours in a gym, unless that's what you choose to do.

* An increase in the amount or intensity of exercise by as little as twenty minutes a day can do wonders to help you reach your weight loss goals!

5. Set small, attainable goals. While your ultimate goal may be to lose 50 pounds, you won't be able to reach that goal in a short period of time. Set smaller goals such as five or ten pounds in two months.

* Experts recommend losing no more than two pounds a week, so it would be feasible to lose at least five pounds in a month.

6. Celebrate when you've reached smaller goals. Just don't celebrate with food! Choose rewards you'll enjoy and that will keep you motivated to claim your next reward.

* Have smaller rewards for smaller amounts of weight and then larger rewards when you've reached a major milestone such as 25 pounds.

7. Don't beat yourself up if you have a bad day or even blow your diet completely. You're only human! Instead of degrading yourself over it, tell yourself that you're worth the effort to lose weight and that you can do it. Start afresh the next day.

8. Be patient. Remember that you didn't gain the weight overnight. You can't be expected to lose it quickly, either. Your best course of action is consistency. Keep on track and the weight will come off and stay off!

Losing weight can accomplish so much more than making friends envious because you could fit in clothing that you wore in high school. Your health can be greatly improved by ridding yourself of extra pounds and exercising to get your body in shape.

This time, choose to lose weight for yourself rather than for anyone else or any other reason. That's the best reason in the world! Follow these tips, stick with it, and enjoy your new, healthy body!



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Cheers, Helene Malmsio

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