Often people who are interested in losing weight simply attempt to starve themselves throughout the day, and then just nibble on something in the evening. Others try to lose weight through one of the many diets found on the Internet or in a bookstore. However, in order to truly be effective in losing weight for good, one needs to focus on changing habits and developing a healthy lifestyle. Once you focus on the numerous decisions made during the day dealing with nutrition and exercise, then you will see that losing weight is possible through the manner in which you live.
Here are ten tips to help you lose weight you can put to immediate use to help you lose weight and develop a healthier way of life. Think of these ten tips as links in a chain, each one is dependent on the other. If one or two of the links are weak and brittle, then the whole healthy lifestyle process can come apart and the individual can revert back to what got them in the weight predicament they are currently in.
1. Clean Out the Refrigerator and Your Cupboards
If you are set on eating in a healthier manner, it's time to inspect the contents of your refrigerator, cupboards, pantries and wherever else you have food stored to determine if what you find is conducive to a nutritious meal or snack. If it isn't, you should consider giving it away or somehow getting it out of your hands as quickly as possible. Nevertheless, if you really want to finish off the unhealthy "stuff", just be sure the next time you go to the market, the chips, soda, and cookies stay out of your shopping cart.
If you are set on eating in a healthier manner, it's time to inspect the contents of your refrigerator, cupboards, pantries and wherever else you have food stored to determine if what you find is conducive to a nutritious meal or snack. If it isn't, you should consider giving it away or somehow getting it out of your hands as quickly as possible. Nevertheless, if you really want to finish off the unhealthy "stuff", just be sure the next time you go to the market, the chips, soda, and cookies stay out of your shopping cart.
When your kitchen does not contain unhealthy items, you will be able to stick with a more nutritious diet. This is one of the most important things you should tackle first when approaching the weight loss process.
2. Have a Healthy Snack Handy at All Times
Once you rid your kitchen of all the unhealthy snacks, it's time to fill it with snack choices that not only offer nutritional value, but are favorable to your taste buds. Experiment with a number of different options and find what you enjoy the most. These are the types of snacks you want to keep handy at all times so whenever you have the need to munch on something in between meals, you will not have to worry about what you will be putting in your mouth since everything in the kitchen will be healthy.
Once you rid your kitchen of all the unhealthy snacks, it's time to fill it with snack choices that not only offer nutritional value, but are favorable to your taste buds. Experiment with a number of different options and find what you enjoy the most. These are the types of snacks you want to keep handy at all times so whenever you have the need to munch on something in between meals, you will not have to worry about what you will be putting in your mouth since everything in the kitchen will be healthy.
Snacks are an important part of a healthy diet. They allow you to maintain nutrition in your system and prevent your body from reaching a state of hunger panic causing you to indulge in too much food at your next meal. A healthy choice like a pear or apple tied with drinking water is a 100 calorie perfect snack.
3. Plan Out Your Meals on a Weekly Basis
By planning out your meals for the entire week, you will have a specific plan what to eat for breakfast, lunch, and dinner. Get yourself a small wall calendar or dry erase board to post in the kitchen somewhere and write out the seven days of meals. Focus on each meal and decide what will be healthy choices you and your family will enjoy. Soon you will find yourself gathering a treasure trove of recipes that all will enjoy on a regular basis.
By planning out your meals for the entire week, you will have a specific plan what to eat for breakfast, lunch, and dinner. Get yourself a small wall calendar or dry erase board to post in the kitchen somewhere and write out the seven days of meals. Focus on each meal and decide what will be healthy choices you and your family will enjoy. Soon you will find yourself gathering a treasure trove of recipes that all will enjoy on a regular basis.
Having a weekly menu of meals will ensure that everything you prepare from morning to night is on the healthier side of the fence so you will never have to run out and get a fattening fast food meal. By getting in this healthy habit, you will find a nice ritual to your week and may even find this is a great family bonding experience.
4. Pack a Lunch For Work Everyday
Taking a lunch to work can really help you stay focused on eating healthy since you will be in complete control of what you eat when away from home. This will also help prevent the need for you to ever have to run out and grab a fast food meal during your lunch break that may be well over 1,500 calories for that single meal. Having a lunch packed for work will also help you save money since you won't be spending the average $8 on a unhealthy lunch choice. Saving money and eating healthier at the same time - two benefits in one!
Taking a lunch to work can really help you stay focused on eating healthy since you will be in complete control of what you eat when away from home. This will also help prevent the need for you to ever have to run out and grab a fast food meal during your lunch break that may be well over 1,500 calories for that single meal. Having a lunch packed for work will also help you save money since you won't be spending the average $8 on a unhealthy lunch choice. Saving money and eating healthier at the same time - two benefits in one!
If possible, pack dinner leftovers in plastic travel containers appropriately portion sized of course. When that is not possible, healthy frozen meals made by Lean Cuisine, Healthy Choices, or Smart Start offer low calorie, tasty options.
5. No More Soda. Period.
Did you know that one of the most popular 12 ounce cans of soda has 39 grams of sugar and 140 calories? Imagine what an XL soda or even a 2 liter bottle of soda has and you can see how detrimental this beverage is to our bodies. Try to do without soda for a month and just drink regular purified water or even mix in a powdered drink that will add less than 20 calories per serving. Depending on how much soda you generally drink, this could be your ticket to weight loss paradise.
Did you know that one of the most popular 12 ounce cans of soda has 39 grams of sugar and 140 calories? Imagine what an XL soda or even a 2 liter bottle of soda has and you can see how detrimental this beverage is to our bodies. Try to do without soda for a month and just drink regular purified water or even mix in a powdered drink that will add less than 20 calories per serving. Depending on how much soda you generally drink, this could be your ticket to weight loss paradise.
Point is, your body does not need all that sugar and wasted calories, so try and choose a drink such as water that adds 0 calories into your system. Always be aware of the nutritional content of drinks just as you do for food.
6. Ban Fast Food Take Out Meals
Unless you plan on getting a grilled chicken salad, or a healthy low fat sandwich of some sort without french fries or soda, try to avoid fast food spots as much as possible. Ninety percent of the menu will most likely have unhealthy options so why put the temptation right in your face and force you to make a difficult decision to chose something from the mere ten percent of the healthy items offered? Save yourself the trouble and stick to preparing a healthy meal at home. This is another reason why making a weekly menu can keep you focused and out of fast food restaurants.
Unless you plan on getting a grilled chicken salad, or a healthy low fat sandwich of some sort without french fries or soda, try to avoid fast food spots as much as possible. Ninety percent of the menu will most likely have unhealthy options so why put the temptation right in your face and force you to make a difficult decision to chose something from the mere ten percent of the healthy items offered? Save yourself the trouble and stick to preparing a healthy meal at home. This is another reason why making a weekly menu can keep you focused and out of fast food restaurants.
If you happen to go to one of these places, look for healthier choices such as a grilled chicken sandwich with a fruit cup, or if there is a Subway near you, there are quite a number of 6" subs under 400 calories and 5 grams of fat.
7. Don't Snack When Watching TV
Have you ever found yourself snacking on potato chips or ice cream while watching a movie and soon you found the container or bag completely empty? Do yourself and your belly a favor and break that habit. If you absolutely must have a small snack while watching television, reading a book, or using the computer, make sure it's a healthy, low calorie choice like a piece of fruit, flavored rice cake, or a granola bar, and wash it down with a large glass of drinking water. This will help fill the void and take your hunger cravings away.
Have you ever found yourself snacking on potato chips or ice cream while watching a movie and soon you found the container or bag completely empty? Do yourself and your belly a favor and break that habit. If you absolutely must have a small snack while watching television, reading a book, or using the computer, make sure it's a healthy, low calorie choice like a piece of fruit, flavored rice cake, or a granola bar, and wash it down with a large glass of drinking water. This will help fill the void and take your hunger cravings away.
This is one of the main reasons why it is so important to get rid of unhealthy choices from your kitchen. When the bags of potato chips or buckets of ice cream are not present, then even when snack cravings arise, at least you will just be choosing from the healthy ones that are now in your kitchen.
8. Drink A Lot of Water Every Single Day
Get in the habit of drinking non-carbonated purified water on a daily basis. Ideally you should strive to drink 6-8 glasses of water a day. A good practice to develop is to get a travel container that holds between 30-50 ounces of water and use it every day. This way while you are at work, or away from home, you will always have a container of drinking water with you which will help eliminate the urge for a sugar packed soda or energy drink when you get thirsty. If you don't want to carry a water container with you to and from work, you could purchase a pack of plastic water bottles and store them at your workspace. This way you will always have access to a 20 ounce bottle of water and not have to worry about leaving home without it.
Get in the habit of drinking non-carbonated purified water on a daily basis. Ideally you should strive to drink 6-8 glasses of water a day. A good practice to develop is to get a travel container that holds between 30-50 ounces of water and use it every day. This way while you are at work, or away from home, you will always have a container of drinking water with you which will help eliminate the urge for a sugar packed soda or energy drink when you get thirsty. If you don't want to carry a water container with you to and from work, you could purchase a pack of plastic water bottles and store them at your workspace. This way you will always have access to a 20 ounce bottle of water and not have to worry about leaving home without it.
Water is key to aide in digestion and help curb your appetite in between meals plus it has absolutely no calories or sugar! It's the perfect drink so try and get in the habit of replacing your other sugary drinks for water.
9. Do Some Type of Physical Activity 2-3 Times a Week
If you have not exercised in a long time, be sure your doctor gives you the "OK" to begin a regular exercise regiment. Essentially any physical activity you do to increase your heart-rate and burn calories is ideal but start out slow and be consistent. Find a routine that fits in well with your schedule. Maybe it can simply be walking or jogging for a mile or two around your neighborhood. As you get used to the increase in physical activity, start branching out and seek activities that you are interested in. Keeping the exercises diverse and exciting will help keep them from becoming monotonous and boring which is something you definitely do not want to happen.
If you have not exercised in a long time, be sure your doctor gives you the "OK" to begin a regular exercise regiment. Essentially any physical activity you do to increase your heart-rate and burn calories is ideal but start out slow and be consistent. Find a routine that fits in well with your schedule. Maybe it can simply be walking or jogging for a mile or two around your neighborhood. As you get used to the increase in physical activity, start branching out and seek activities that you are interested in. Keeping the exercises diverse and exciting will help keep them from becoming monotonous and boring which is something you definitely do not want to happen.
You can even get yourself an at home DVD program that provides you with the opportunity to workout right in the comfort of your living room, and all you need is a pair of tennis shoes and a DVD player (or laptop). Best yet, with a DVD program you will have a set schedule to follow and not have to worry about coming up with your own exercise routine. Perfect for those of you who want something that is direct and gets you working out right away.
10. Weigh Yourself Every Friday Morning and Keep Track
In order to keep track of your weight loss progress and encourage you to stay focused with your efforts, make a habit to weigh yourself every Friday morning before you get ready for work. Keep a small notepad or wall calendar near the scale so you can write down your weight every week and visually see your progress throughout the month(s). Even if you just see a 1-2 pound weight loss every week, that is about 4-8 pounds in a month.
In order to keep track of your weight loss progress and encourage you to stay focused with your efforts, make a habit to weigh yourself every Friday morning before you get ready for work. Keep a small notepad or wall calendar near the scale so you can write down your weight every week and visually see your progress throughout the month(s). Even if you just see a 1-2 pound weight loss every week, that is about 4-8 pounds in a month.
Multiply that amount by a few months and you can quickly see by following these ten weight loss tips, you can develop a healthier lifestyle and start losing the weight that you have been wanting to get rid of.
Gregory L. Gomez, M. Ed, has been teaching 5th grade in the LAUSD for 12 years and has recently embarked on a journey to lose weight, eat healthier, and finally get in shape! Follow his progress on http://HealthyChoicesInLife.com as he strives to lose 60 pounds through dedicated exercise and eating healthy. From healthy eating guides to a step-by-step manual to help tackle the process of losing weight, readers will find the latest information to combat the rising obesity epidemic and start getting into shape at http://healthychoicesinlife.com/how-to-reduce-weight-in-three-steps.
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