You know the recipe for weight loss: eat less and exercise more. So what’s the hold up? If you desire to lose a certain amount of weight, you need a plan. Then you need to commit to the plan. Read on to discover proven strategies for being successful at getting slim.
A weight-loss plan is essential to successful dieting. Use a food-log app or a blank notebook to use as your weight-loss journal.
On the first page, write out your plan in detail. Be specific, but be realistic. Vague or unattainable goals such as, “I want to shed some pounds,” or “I want to lose 30 pounds” (when you only weigh 130) just won’t do. Motivation to reach your goals starts with not liking where you’re at and envisioning the place you want to be. Write down your current weight, your goal weight, and the difference. Focus on the difference.
Your plan should not only focus on the healthy habits you want to begin, but it should also include the bad habits you need to end. Making a plan ahead of time will prepare you for the temptations that will entice you from sticking to your plan.
Use your app or journal to track your success. Each day, record your progress. Stay focused on how far you still have to go, not on the pounds you’ve already lost. Otherwise you may start to slack off.
When deciding what to eat, start by making sure you get at least five to nine servings of vegetables and fruits a day. These foods are good for you, and they can easily displace the unhealthy, fattening foods from your diet. What else should you do with your diet?
Eliminating your favorite foods isn’t a good idea when it comes to a successful diet. If you love ice cream and decide to cut yourself off from it completely, you’ll only crave it more. And when you do give in, you’re more likely to go overboard. So remember that it’s okay to enjoy a treat every once in a while. Just do it in moderation.
Reduce the amount of carbohydrates and fats you eat and replace them with protein. Protein keeps you feeling fuller longer, encourages your body to burn fat, and preserves your muscle mass. Healthy sources of protein include cheese, yogurt, nuts, beans, and lean poultry.
Stock your kitchen with healthy foods that are quick and easy to prepare. Having healthy foods on hand will make you less likely to grab fast food or order pizza. Keep fattening foods out of the house or they’ll be a constant temptation.
When it comes to drinks, water or calorie-free beverages are best. Remember, sometimes you may feel hungry when you’re just thirsty. Don’t get them confused or you’ll end up eating extra calories.
Before eating, make sure you feel physically hungry and that you’re not just eating to satisfy a craving. When you’re finished with a meal, you should feel satisfied - not bloated, stuffed, or dragged out. Keep in mind that your stomach is the size of your fist. It doesn’t take a heaping mound of food to fill it. It takes a handful.
Avoid mindless eating. It’s easy to overeat, especially in the evenings before bed when you’re relaxing and watching TV. Make food off-limits at a certain time or allow yourself a small 100-calorie snack.
And starving yourself isn’t going to work in the long run. If you’re starved, you’ll be more likely to overeat at mealtime. Eating several small meals throughout the day helps to control your weight and your appetite.
If you tend to eat as a coping mechanism for stress, it’s time to find a new tactic for reducing your stress. Instead of turning to food for comfort, try exercising, listening to music, meditating, or reading.