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Regardless of what this or that new diet recommends, there is a
simple truth when it comes to weight loss that none of us can
ignore: in order to shed the pounds, we must first learn to cut
calories. In fact, studies have shown that the only clinically
proven way to lose weight is to reduce the amount of calories
we eat every day. But in order to do so, it is important to
follow a multi-faceted weight loss program that includes
exercise, dietary changes, and a commitment to total-body
health. Here are a few tips to help you get started:
Get active. Regular exercise is an essential part of every
healthy weight loss program, but take heart=97mending those
couch-potato ways isn’t always as difficult as it seems. Start
small (maybe 10 minutes each day) and work your way up. Many
experts recommend 30 minutes of aerobic exercise at least three
times weekly, with additional time set aside for muscle boosting
(e.g. weights, resistance bands, or activities such as rock
climbing). Because muscle cells are roughly eight times more
metabolically demanding than fat cells, the greater your ratio
of lean body mass is to fat, the faster your metabolism will be
and the more calories you will burn.
Eat high-fiber foods. Research has proven that foods high in
fiber help regulate blood sugar and even eliminate calories
from the foods we eat. This is attributed to fiber’s ability to
absorb calories from a meal and lead them out of the body via
the stool. Fiber may also help manage hunger cravings by
stimulating the release of cholecystokinin, a hormone that
controls satiety (the feeling of fullness after a meal). Plus,
fiber provides myriad health benefits, including lowering bad
cholesterol levels and helping to prevent many chronic
diseases.
Drink plenty of water. Studies have shown that the more water
you drink, the more your metabolism increases, and the faster
your body will burn calories. Further, drinking cold water
helps you burn even more calories, as your body needs to work
even harder to warm it up first. A good rule of thumb is to
drink at least half your body weight in ounces of fresh, pure
water every day.
Get at least eight hours of sleep every night. Because sleep
deprivation has been linked to low energy, increased food
consumption and decreased physical activity, it is important to
get a full 8 hours of sleep each night. This may mean making
small changes in your nightly routine, but the results are
often well worth it.
Keep a journal. Keeping a record of everything you eat and
drink will help you determine how many calories you are
consuming each day. Can you opt for fresh fruit and yogurt
instead of that blueberry muffin for breakfast? Or replace that
sugary soft drink with a glass of fresh water? Once you start
writing everything down, you may be surprised at the simple
changes you can make.
Don’t deprive yourself. Healthy weight management is all about
moderation, not simply elimination. What does that mean?
Basically, if you want a cookie, eat a cookie. If you’re
craving French fries, have a few French fries. As long as
you’ve made a lifelong commitment to weight loss and healthy
living, the occasional treat isn’t going to thwart your weight
loss efforts.
Start walking! You know you’ve heard it, but have you been
paying attention? Increasing the amount of steps you take every
day can have a positive effect on your weight loss efforts. In
fact, studies have shown that walking an extra 15 minutes every
day can help the average person lose an additional pound of
weight every month. So the next time you’re at work, at the
mall, or even at the grocery store, park as far away as
possible and walk the extra distance. Use the stairs instead of
the elevator, and take Fido for an after-dinner stroll instead
of simply opening up the back door.
Set realistic goals. Before you begin any weight loss program,
be honest with yourself about how much weight you want to lose.
Are your goals realistic? While dropping five sizes in five
weeks is highly unlikely (not to mention unhealthy), a more
realistic goal of five pounds each month may suit your
lifestyle better. Work on changing your mindset, and celebrate
small accomplishments. Focus simply on living healthier and
keeping your body in shape, and the weight loss will follow.
About The Author: Brenda Watson is a New York Times Bestselling
author, a Naturopathic Doctor and President of Renew Life
Formulas. She has been helping people achieve optimal digestive
health for over twenty five years. http://www.fiber35diet.com
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