Simple And Effective Weight Loss Tips For Women
Every time you turn on the television someone is promoting a new “fat loss diet” to help you “lose weight quick.” It’s easy to get sucked into the mentality that all it takes is the newest quick weight loss diet to help you lose 10 pounds but as anyone who has ever been on a diet knows, there’s no quick fix, no rapid weight loss trick that will help you lose weight and then keep it off.
The only safe weight loss diet is to cut the amount of calories that you consume while exercising more. It’s not as glamorous as the newest green tea diet weight loss product, but it’s a safe and effective weight loss program, and it works. There are some extra weight loss tips from professionals that can help you while you are on your healthy weight loss, fat burning campaign.
Simple Tips For Weight Loss
After Breakfast, Make Water Your Primary Drink
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
Walk For 45 Minutes A Day
The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
Eat One Less Cookie A Day
Or consume one less can of regular soda, or one less glass of orange juice, or three fewer bites of a fast-food hamburger. Doing any of these saves you about 100 calories a day, according to weight-loss researcher James O. Hill, Ph.D., of the University of Colorado. And that alone is enough to prevent you from gaining the 1.8 to 2 pounds most people pack on each year.
Bring The Color Blue Into Your Life More Often
There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
Find An Online Weight-Loss Buddy
A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
Downsize Your Dinner Plates
Studies find that the less food put in front of you, the less food you’ll eat. Conversely, the more food in front of you, the more you’ll eat regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they’re not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and over sized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.
Eat Five Or Six Small Meals Or Snacks A Day Instead Of Three Large Meals
A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
Buy A Pedometer, Clip It To Your Belt, And Aim For An Extra 1,000 Steps A Day
On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
Carry A Palm-size Notebook Everywhere You Go For One Week
Write down every single morsel that enters your lips even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.
Put Out A Vegetable Platter
A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).
Clean Your Closet Of The “Fat” Clothes
Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.
Avoid White Foods
There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. But you shouldn’t toss out the baby with the bathwater. While avoiding sugar, white rice, and white flour, you should eat plenty of whole grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.