In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food!
1. Do Not Skip Meals
Try small portion size. Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day.
2. Understand Food Claims & Labels
A product labeled with a fat-free claim doesn’t mean that it is low in calories. Similarly, a product labeled as low-sugar or low-carb does not mean it’s low in fat or calories. Always read the nutrition labels on packaging. Know what you are putting in your system.
3. Watch Your Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You don’t need to finish and clean off the plate every time. Four servings mean you have three other meals you can take home and eat or freeze for dinner another time.
4. Don’t Be Overly-Restrictive
Everyone has his or her favorite treats. Don’t deprive yourself of these! Allow yourself a little indulgence, but watch for frequency and quantity. Having a small treat once in a while is rewarding to your weight loss experience. Cutting too much of your favorite treats will usually lead to an early relapse.
5. Watch Out For The Surgery Drinks
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full, your skin hydrated, gives you more energy and your brain memory improves.
6. Eat At Least 5 Servings Of Fruits And Vegetables Per Day
Fruits and vegetables are packed with beneficial fibers, vitamins, and antioxidants. They fill your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low. And they’re yummy!
Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Also, try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories. If you can’t make it to the gym take a walk around your neighborhood or run up and down your stairs ten times to get your heart rate up. Get up and DO SOMETHING!
8. Find A Friend & Challenge Each Other
You’ve heard the saying “two is better than one” especially when you are being held accountable! Find a friend, write down your goals, weigh yourselves, and take measurements.