With the New Year approaching many will want to start on an effective weight loss plan. Losing weight is the #1 New Year’s resolution, but some do not complete it. It can be hard shedding those unwanted pounds if you don’t know quite where to begin. To help you with your weight loss journey I’m going to list some simple, but effective methods on how you can succeed with your health goals.
These 10 methods are easy to follow and will help you achieve the body weight you are most comfortable with.
1. Do not count calories. Say what? Well according to Rachel Beller, R.D., founder of the Beller Nutritional Institute in Beverly Hills, “the average person is terrible at counting calories.” People tend to take in far less than they are suppose to. Counting calories makes you focus more on the numbers rather than what you are putting into your body. A lot of women develop the habit of grabbing a TV dinner which is about 350 cal, not realizing that they could’ve had a meal with less fat, salt, preservatives and more offers more nutrition. Take the worry out of the numbers, the math should work on its own.
To measure the amount of food you should consume in one meal instead of tracking numbers; fill half of your plate with fruit and veggies, one fourth protein and the rest whole grain carbs. “You will keep the portions right and the calories will take care of themselves. “And you will lose the weight, says Beller.
2. Skipping breakfast is a big no! No! Keri Gans, R.D., a New York City nutritionist and author of The Small Change Diet says “that a lot of women not only skip breakfast, but lunch too.” They get so busy with work and forget or simply don’t have the time and go through the day without properly eating. This will make you eat more later in the day. Avoid skimping on meals too. Adds Gans, Some of my clients will often just have carrots sticks for lunch to save calories for later.
But by then, they’re gnawing on breadsticks and ready to work on the second basket to arrive. Have a lighter lunch , but eat before you go out-a couple of slices of turkey or some crudités with hummus-to take the edge off and help you eat less at dinner.”
3. Make sure your snacks are limited. Many nutritionists say you should eat something every few hours. “It keeps your metabolism up and makes you less apt to overeat.” says Beller. One study showed that on averages that a woman’s daily snack totaled about 679 calories. (That’s as much as a Wendy’s cheeseburger and fries!) A snack should be around 150 calories. Whatever you nibble on make sure it has protein, fiber and healthy fats says Beller. If you are not hunger then your body is telling you, you don’t need the extra fuel.
4. Eat veggies first. According to Louis Aronne, M.D., director of the Comprehensive Weight Control Program at New York Presbyterian Hospital /Weill Cornell Medical Center and author of The Skinny, “Eating your vegetables before your meat, bread and other side dishes helps control your appetite, it will make you eat less and lose pounds.”
5. Set small goals. Women who tend to set big goals have a hard time accomplishing them. That kind of thinking is just too grandiose and intangible says J. Graham Thomas, Ph.D., coinvestigator at the National Weight Control Registry, which has tracked more than 10,000 people who have lost weight and kept it off. Take one step at a time, start a workout routine of 3-days a week and gradually work your way up.
6. Do the right cardio. Any type of cardio is good for weight loss: A recent study showed that a 45-minute cardio session can make you burn more calories at a faster rate 14 hours afterwards, but interval training (exercise at a moderate intensity with vigorous bursts) always is more effective than a steady and slow pace. You burn more even during the less intervals because your heart rated doesn’t have time to drop down to what it would be at a slow pace workout according to Suzanne Meth, who manages the VIP fitness studio Eat Equinox in New York City.
7. Cardio is effective, but more can be done to tone your body such as lifting weights. When you have more muscle you burn more calories. Focus on moves that target large muscles (butt, thighs and back). Most women think of abs and arms, but they are the tiny areas says Meth. “The muscles you don’t see in the mirror are metabolic monsters.” And think quality not quantity.
8. “Some women tend to overlook liquid calories” says Beller. Watch what you drink, you could add hundreds of extra calories they you don’t need. Drink plenty of water.
9. Low-fat is good; however women think that nonfat is better. Your body needs fat (healthy fat), when you deprive yourself from fat you don’t get as full as you should. So, aim for eating healthy fats with your meals.
10. I know you have heard this a thousand times “getting at least 7 to 8 hours of sleep can help with losing weight.” Adequate rest allows your body’s appetite to work the way it should, so you will feel less hungry and won’t overeat. “When you are tired people tend to grab unhealthy foods” says, Gans.
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