8 Ways to Lose Weight

Are you tired of carrying around the extra pounds? Or do you want to shed extra weight once and for all? This article covers the basics including how to eat, exercise and stay motivated to lose weight. It also covers some specific diets that you may want to try in your journey to a smaller, healthier you.

  1. Keep your own personal food diary. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat. So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:
    • Be exhaustive. Write it all down, including beverages. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal.
    • Be accurate. Record your portion sizes in your food diary. Also, read the ingredients list so that you can be accurate about serving sizes.
    • Be complete. Add detailed information about how your food was prepared (fried, boiled, grilled, etc.), and write down any added toppings or condiments that you ate.
    • Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet.
  2. Have a balanced diet. That means your diet should include appropriate amounts of food from all the food groups.
  3. Avoid skipping meals. The same study found that people who ate at least 3 meals per day lost more weight than people who didn't. The scientists speculate that people who skip meals either overeat at their next meals because they're so hungry, or their bodies absorb more calories because they're in starvation mode from skipping meals.
    • When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals.
    • Make sure that you don't get hungry by eating small portions throughout the day. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack, such as sweets or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes.
  4. Eat food from home. Sure, going out for a power lunch helps you to see and be seen, but researchers find that people who eat fewer meals from restaurants tend to lose more weight.
    • When you eat at a restaurant, you have limited control over your portions. As a result, you often eat more than you intended to eat. Try packing up half of it in advance and taking it home for tomorrow. Do this before you start eating so you're not tempted to finish your gigantic portion.
    • Ordering from a restaurant menu doesn't give you complete information about how your food is cooked or what ingredients are used. At home, you can substitute lower-calorie ingredients or make recipes over so that they still taste great while delivering healthier results.
  • After you exercise, drink lot of water. This will make you go to the washroom and flush all your worn out weight.
  • Quitting sugar alone can allow you to lose up to seven pounds (half a stone, 3.2k) per week!
  • Really do it, don't go back to your old ways again-or you'll gain back all the fat!
  • Everyone's body is different due to genetics and past/longtime fitness levels, etc. Do not try to have the samebody as anyone else. Your ultimate fitness goal should be to better improve the body you have. You would be amazed at how many people silently want your body while your wanting to look like someone else.
  • Don't eat at least an hour before you go to bed. Your body loses weight less at night because your body is resting, thereby not burning as much calories as in the daytime, when your moving around.
  • The best time to weigh is after you wake up and have used the restroom. (Before Breakfast).
  • Find exercise you enjoy so its not a job, don't deprive just control your treats, drink green tea sweetened with honey to boost metabolism and de-stress, eat calmly and slowly chewing and savouring the flavours, brush your teeth or chew gum after a meal to avoid eating more.
  • Feeling good isn't just about weight loss. People who lose weight often find themselves wanting to not only shed pounds but also to shed old habits and feelings. Listen to what your heart is telling you, and do the things that make you feel good about yourself. You are more than just a number on a scale.
  • Take a long relaxing walk in your favorite part of the day.
  • If you start gaining weight don't panic, it might be muscle weight.
  • Cut Soda. FOR GOOD.
  • Drink water before and after a snack or meal.
  • Don't start a weight loss journey alone. Find support from friends and family members who may also want to lose weight, or join a weight loss support group in your community. You can also find support in many online weight loss forums.
  • Instead of drinking 120-140 calorie milk, try 60-90 calorie almond milk.
  • Plan your meals ahead of time, this prevents the "in a pinch trip to fast food".
  • Do not drink concentrated juices.
  • [Weigh yourself daily and then average your weight over 7 days. Focus on creating a downward trend as opposed to losing a certain amount of weight per week. You may gain weight some weeks, especially if you're female (because of water retention related to your menstrual cycle), for reasons that have nothing to do with your healthier habits.
  • If you're breastfeeding, talk to your doctor before starting a weight loss program. Losing weight too quickly could cause you to produce less milk.
  • Do not starve yourself.
  • You don't need to lose weight if you're already in your healthy weight range. Embrace a realistic body and focus on health instead of on perfection.
  • Avoid losing more than 1 to 2 pounds (0.5 to 1 kg) per week whenever possible. Faster weight loss may cause you to lose muscle mass instead of fat. Also, people have more difficulty maintaining rapid weight loss over the long term.


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