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Although you may be "trucking" right along on your weight loss journey, the following tips may help "rev-up" your engine and get you through the hills and valleys of weight loss. Losing weight can be difficult and a tough road to hoe, but there are some very simple things that you can do everyday that will make a big difference down the road!
- Count Calories
No matter what you are eating (whether you consider it to be "healthy" or not), calories count. And, more calories in than out will result in weight gain. Many people are unaware of the “hidden” calories they consume throughout the day. Taking a bite of this and a bite of that can really add up so be conscious of what you put in your mouth. It may help you to write down everything you eat in order to get a clear picture of how many calories you are consuming. In fact, studies indicate keeping a food diary can increase a person’s weight loss success in the long run.
- "Exercise" All Day Long
Ok, so you can't put on your jogging gear and run all day or spend all of your time on the stairclimber, but you can do more activity throughout your day. For example whenever possible, take the stairs. Instead of using the "modern conveniences of life," make your body work a little harder. Instead of the electric can opener, use a manual one. In place of using an electric mixer, beat the mixture by hand. Open your garage door by hand and don't use automatic doors. Instead, use the door that has to be opened by hand. And, don't forget about housework and yardwork. Cleaning the house and working in your yard burns calories. By adding more activity throughout your day, you'll burn more calories all day long and being more active will only enhance your regular workout routine
- Practice Portion Control
Many people are not even aware of what a true portion should look like, especially if they dine out often. In fact, restaurants usually serve two to three times a typical serving. So, if you do dine out a lot, take home leftovers or split an entrée with a friend. Or, try ordering an appetizer or lunch sized portion. If you're eating at home, take out the measuring cups. No, you don't have to do this every day, just try it one time. You may be surprised what a half cup of orange juice or one cup of pasta looks like. Do you really know what one tablespoon of margarine or peanut butter looks like? If you're not practicing portion control, you may find that you're eating a lot more calories than you need! So, take a "reality check" and find out what a portion really looks like.
- Limit Your Choices and Splurges
Studies have shown that when people are given more choices, they tend to eat more. So, it may be best to avoid the all-you-can-eat buffets. However, if you do find yourself staring at the endless array of foods on the buffet line, survey the scene first. Take a look at what really looks good and pick two or three items that you really want and only eat those. (Again, watch the portion sizes.) In addition to limiting your choices, you should also limit your splurges. While it's ok to splurge every now and then, if you take a good look at your "splurging habits" you may find that you are splurging more often than you think. A splurge should be something that you really enjoy, but only occasionally of course.
- Drink, Drink, Drink, But Don't Drink…
Water is essential for us to survive and it's important to stay adequately hydrated. Plus, water helps you feel more full meaning you may be likely to eat less. Instead of reaching for a snack try a cool refreshing glass of water. But what do you do if you don't like water? Well, there are other options. Milk and 100% fruit and vegetable juices do contribute to your water intake and contain many important vitamins and minerals. But remember, these beverages also contain calories. Try switching to light orange juice or light lemonade to reduce calories without skimping on taste. If you drink any of these beverages be sure to include them when you are counting calories. It's easy to forget if you are "drinking" your calories. If you're a soda drinker, in place of regular choose diet soda (sweetened with sucralose). You should also be aware of the number of calories in the many "coffee-type" beverages offered at the local coffee shop. Some contain as many calories as a snack or meal. If you're looking for a way to stay hydrated but want to add some "kick" to your water, check out the many low-calorie flavored waters (sweetened with sucralose) available in the store. Or, try one of the many sugar-free powdered mixes. And you can always add a lime or lemon to your water for a sweet, refreshing flavor.
Remember, the little things you do or don't do can make a difference over the long haul. Don't think you can do all these things? Start with one item listed, master that and then move on from there. Pretty soon you'll be looking for more ways to find the leaner you!
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