Rules for Losing Weight

-

I found this post on one of my favorite site. This author is one of my favorites. You ca trust her research.

Weight loss made easy with simple changes to your habits

By Jennifer R. Scott

easy changes for weight loss

Melissa Ross/ Getty Images

Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation, and hard work. But you can make weight loss easier. There are easy tricks to lose weight. Changing what you eat is the first step.

Change What You Eat to Make Weight Loss Easier

You can lose weight by changing how much food you eat, but if you change what you eat, the weight loss process gets even easier.
Here are the diet changes that I suggest.
  • Eliminate or reduce the amount of red meat in your diet.  If foods like burgers and fatty steaks are staples in your current diet, you may want to consider cutting back. Reducing your red meat consumption can go a long way in helping you to cut calories and slim down. If you choose to eat red meat one or two times per week, choose the leanest red meats to keep your diet on track.
    Then start to build meals around healthy types of fish and poultry.  Eating lean protein helps to curb hunger so you eat less.  You should also make better choices at fast food restaurants to keep fat calories in check.   To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation method. Skip creamy, high-calorie condiments like tartar sauce or "special sauce" on grilled chicken sandwiches.
  • Use healthy cooking methods.  Cut out fried foods. Keep your diet-friendly food choices more healthy by grilling, baking, roasting, broiling or boiling them. The best cooking methods for your diet are low fat and low in calories.
    You can also set up your kitchen for weight loss.  Organize your kitchen so that healthy food preparation is simple. Keep your cupboards stocked with plenty of herbs and spices so you fix your favorite dishes without adding additional fat or calories. You can even plant an herb garden and you'll never run out!
  • Start your meals with soup or salad. Having a healthy salad or cup of soup at the beginning of your meal can really pay off when you're trying to slim down. These low calorie "filler foods" can help curb hunger, and prevent overeating. 
    So which soups are best? Skip the creamy soups and choose a broth or tomato-based soup like minestrone. Vegetable soup made with broth, stock, or tomato soup is ideal because the veggies will help fill you up and give you a fiber and nutrition boost.
    If you choose to have a salad, top your salad with low-cal dressing, balsamic vinegar or lemon. If you love creamy dressings, make your own ranch style dressing at home to limit fat and calories.
  • Finish your meal with fruit.  Instead of reaching for the cookie jar or helping yourself to dessert after meals,  finish off your meal with naturally sweet fruit instead.  Not only will you save fat and calories, you will also have the added benefit of extra vitamins, minerals, and fiber. Few of us eat as much fruit as is recommended.

Change What You Drink to Make Weight Loss Easier

The next step in your weight loss plan is to change your drink choices. Cutting back on certain drinks can make a huge difference to your long-term weight loss success. 
  • Cut back on soda.  If you drink regular soda, you may be surprised at just how many additional calories you're taking in. For example, for every 20 ounces of Coca-Cola you drink, you consume 250 calories. Drink several glasses a day and you can easily down 1,000 liquid calories!
    If you drink a lot of soda, think of how many calories you'll be saving if you trade it in for diet soda or water. Hundreds? Even thousands? Remember, every 3,500 calories saved equals one pound lost! 
  • Drink more water.  When you're trying to slim down, it is important to drink enough water every day. Try to drink eight glasses each day.  You'll stay hydrated and the increased water consumption may help you to cut back on soda. You may even find you crave water instead of soda once you begin drinking it more often.If you don't like water, learn to make flavored waters at home that will satisfy both your sweet tooth and your salty cravings. 
  • Be cautious with diet sodas. Diet colas and other diet soda drinks may sound like a diet-friendly way to lose weight since they're calorie-free. However, there is a controversial issue about artificial sweeteners' indirect effect on weight loss that might surprise you.
    Some studies have suggested that drinking diet soda may encourage you to eat more or to make less healthy food choices. Some health experts have suggested that artificial sweeteners actually cause cravings for sweet foods to increase.  
  • Cut back on alcohol.  Booze calories add up quickly. They don't call it a beer belly for nothing. In addition to the calories in alcoholic drinks, drinking can lead to out-of-control eating. Try to cut down or even eliminate alcohol. 

Change What You Do to Make Weight Loss Easier

There are simple habits that will help you get slim and keep the pounds off for good. 
  • Keep a food diary. There is no better tool for weight management than a simple food diary. Keeping a food journal consistently will show you your trouble areas, the foods that get you started on a binge, the worst times of day, etc.  I suggest that you keep a detailed food diary for at least two weeks to accurately reflect your habits. 
  • Learn about nutrition.  Use good weight loss books and good online sources to learn all you can about nutrition and diet. Understanding the reasons behind healthy food choices might make the right decisions easier to make.
  • Manage emotional eating. If you feel you have issues with emotional eating, you may want to track your feelings in your food diary, too.  You should record how you feel before, during, and after eating. Periodically check over your entries to see what cues set you off to binge-eat or practice other unhealthy eating behaviors. If you discover frequent binges or you can't seem to cope with stress or sadness without eating, you're an emotional eater. Don't hesitate to make an appointment with a qualified therapist or clinical social worker to get the help that you need. 
  • Start exercising. You don't have to join a gym or invest in exercise equipment to slim down. You can start an easy exercise program at home to slim down.  Or simply get outside and start a walking program for weight loss.  Remember, any activity is better than no activity. Just be sure that you are healthy enough for exercise before you begin. 
Remember, any of these healthy changes that you make to your diet, your drinking habits and to boost your daily activity level is going to make weight loss easier. Start with simple easy changes and build your program gradually.

I write several blogs, check out some of my other sites.
If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.
There’s two ebooks. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Comments

Post a Comment

Popular posts from this blog

What's the Mediterranean Diet?

-
Image
The Mediterranean diet is based on the traditional foods eaten by people living in the Mediterranean region, especially Greece. It's loaded with healthy foods and research findings suggest following this diet may help reduce some of the risk factors for heart disease.  According to the Oldways Preservation & Exchange Trust, the Mediterranean diet was introduced in 1993 by Oldways, Harvard School of Public Health and the World Health Organization.  The diet includes: Olives and olive oil Whole grains, mostly in bread and cereal rather than pasta Very little red meat Fish and seafood Some cheese, but less milk Lots of vegetables and fruit Plenty of legumes and nuts A little red wine The Mediterranean diet is high in fiber and antioxidants from vegetables, legumes and nuts, far greater than the typical Western diet, and low in saturated fat. Very little red meat is eaten in this region, and milk consumption is limited as well, except for some cheese and yogurt
Read more

Changing Your Life To Lose Weight

-
Image
I can let you in on the ultimate secret for successfully making a change in your life. A century’s worth of psychological research reveals an interesting paradox in who we are. On the one hand, once we reach adulthood our basic personalities remain unchanged for the rest of our lives. We keep doing the same things—and feeling the same ways—over and over. But, on the other hand, every day we change our behavior drastically in response to different environments. Most of us are one person at work, for example, and another person at home. It is easier to change our environment than to change ourselves. So, if you want to change yourself, change your environment. Said differently: Whenever possible, don’t try to fight temptations – avoid them! The easiest way to make a change in your life is to modify the world around you in ways that will naturally drive you toward making, and maintaining, the change you want. There are many ways to change your environment, but let’s focus
Read more

Cancer and High Protein Diets

-
On the Fox TV Network the other night, one of the big stories was about high protein diets. A new study has shown a link between the over consumption of animal protein and how it can stimulate the growth of cancer cells. It seems we all have cancer cells but they don’t normally grow, unless we consume too much animal fat, dairy or fats from processed foods. Before I continue I want to explain about the link to cancer. After all, Man has been eating red meat for millions of years, right. That's true but todays red meat is not the same. Most red meat that we buy in the supermarket comes from Steers that have been raised in feed lots on a grain diet that is full of hormones and other chemicals that shorten the growing time and put more fat on the animal. These hormones and other chemicals stay in the meat and what you're buying will contain the chemicals that the animal ate. Normally a grass feed Steer that lives on the range in big herds will take 18 to 20 months to grow to
Read more