The latest news coming out of weight loss research is nothing anyone wanted to hear, but no surprise. It really doesn't matter what diet you chose, it's all about calories. In a simple equation of take in less than you expend, weight loss experts explained what we all already knew. With that taken into consideration, here are three factors that will help you lose weight more successfully.
Eat Healthy
It is impossible to believe that anyone alive has somehow avoided knowledge of the food pyramid. Breads and grains are at the bottom, fruit and vegetables above that, proteins and dairy on the third level, and fats and sugars on top. Each level up indicates a reduction in the portions you should eat. Of course, it is also important to have some concrete idea of what constitutes a portion size.
That said, it isn't enough to just eat anything in the right quantity. There is a tremendous difference, nutritionally, between eating a slice of white, supermarket bread and eating the same amount of a whole grain loaf. If you are seeking to lose weight you need to focus upon nutrient dense foods like whole grains and fresh fruits and vegetables. While it is true that half a glass of orange juice may have the same amount of calories as a large orange, the orange will fill you up much better because it has more fiber. It also has more nutrients per calorie, so it is better for you in many ways.
Get Off Your Couch
We all know that exercise is as important a factor in weight loss as is diet. You may very well reduce your calorie intake, and that will make a difference, but unless you change your lifestyle, it won't stay off. Exercise has many benefits beyond weight loss. Reductions in heart disease, stress levels, type II diabetes, osteoporosis and back ache can all be attributed to increased levels of movement. Even moderate exercise like walking can help build muscle mass and improve well being.
Current recommendations are for 30 minutes of aerobic activity 5 days a week. The benefits seem to accrue whether you do the 30 minutes at once, or if you split the time into three segments of 10 minutes each. The simplest way to incorporate some activity into your life is by walking. You need nothing but good shoes and some motivation, but any form of exercise is good. Swimming is particularly easy on the joints. Joining a class may help keep you motivated; pick something and stick with it. It becomes easier each day.
Know Your Weaknesses
If you have a hard time limiting yourself when it comes to a particular type of food, don't bring it home. That doesn't mean you can't ever have it. For those with a sweet tooth, go out for your sweets. If you don't have it in the house you won't overindulge regularly. You can still go out once in a while for ice cream or a slice of pie, that's fine, but without it facing you daily, you will do better. The same can be done with other cravings. If you are a chip eater, pick up a bag for lunch on your way to work once in a while. Is beer your weakness? Have one when you go out after work with a friend, but don't bring them home.
People who lose weight successfully have made lifestyle changes that lead to changes in their relationship to food. If you stick with your plan, you will lose weight; just give it a time and be good to yourself.
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