Seven Easy Fat Loss Solutions
Simple Ways to Drop the Pounds
Quit dieting and focus on small steps. In a rather remarkable weight control trial, women who reported that they were dieting at the beginning of the study "gained more weight over time than did nondieters."
One of the key findings was an eating behavior called disinhibition. Disinhibition is the "tendency to lose control over one's eating behavior and ingest excessively large quantities of food substances, in response to a variety of cues and circumstances."
People who experience disinhibition, start eating, look at their long-term goals, get a feeling of hopelessness, then they binge and engage in more uncontrolled eating. It's a vicious cycle of defeat.
The most successful dieters engaged in "conscious thoughts and purposeful behaviors to control calorie intake." By focusing on the next small step, rather than the overwhelming big picture, you can lessen disinhibition and potentially avoid an eating binge.
Start every meal by measuring. Don't just pour the cereal into a bowl and drown it in milk. Read the size of the box and figure out what a serving size is. Then use a measuring cup to give yourself a realistic portion. The extra 10 seconds you take may help you cut more than 100 calories from each meal.
No more nibbling while you cook. Making your meals at home is a great way to save money, cut down on calories and generally eat things that are better for you. But if you spend the entire time grazing through the food you're preparing, you can easily put away a couple hundred calories without even realizing it.
Make snacks a formal affair. Stop eating when you're standing in front of the refrigerator, digging through the cupboards or while watching television. Pour a measured portion of the snack into a bowl or onto a plate. Then go to your dinner table, sit down and eat it. Munching mindlessly is a sure-fire way to pack on the pounds.
Use plates that help you. Replace any large dinner plates with small plates no more than 9 inches across. Having a smaller plate means you won't be able to fill it with as much food. When people had their larger dinner plates replaced with small portion control plates, they lost an average of 1.8% of their body weight compared to 0.1% for the control group.
While you're replacing your plates, do the same for your bowls. Try using ramekins, or bowls that hold only 1/2 a cup of food each. Use them to serve sweet desserts in. It may look small but 1/2 a cup equals a single serving on the nutrition label of most ice creams.
To make sure you're getting a more nutritious diet, look for plates that have painted lines marking off sections for vegetables, protein and carbs.
Eat at least three meals and two snacks every day. People who eat five meals a day cut their risk for obesity by 50%. All day long you body is a machine constantly working to keep you alive. The food that's in your stomach is the first source your body turns to for energy.
A typical meal takes two to four hours to digest. If it's been LONGER than 4 hours, you still need energy but there's no food left in your stomach to draw from, so your body turns to muscle. Eating something every two to four hours helps you prevent muscle loss and reduces binge cravings between meals.
Eat more filling, high fiber foods. Lean people eat significantly more fiber daily than overweight or obese people. In one study, doing nothing more than increasing the daily average from 14 grams a day to 24 grams a day resulted in a 4-pound weight loss over 3.8 months. Here's why.
It takes longer to eat high-fiber foods. That gives your body more time to register the food that goes into your stomach and signal your brain you're full. High-fiber meals also tend to be less "energy dense", meaning they have fewer calories compared to a similar volume of low-fiber food.
There you go. Seven clinically proven ways to lose weight. All you have to do now is choose one and get started.
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