If you feel like you need to lose a few extra pounds, you probably want to do it fast.
This article shows you 10 ways to lose weight.
You don’t have to do all of these at once. Pick one or two and get yourself started on the way to becoming a slimmer, fitter you.
Tip #1: Eat Less
I’m sure you’ve been hearing this for years. The only true lose weight tips are to eat less and exercise more.
The advice is sound, but may leave you wondering exactly what is meant.
We’re not talking crash diets here. You know they don’t really work.
Sure you may lose weight, but you’ll only put it all back on.
Rather, cut back a little bit with your eating. Make sure you’re not starving yourself.
You cannot resist those hunger pangs.
Other tips in the article will show you some smart and easy ways to cut back.
Tip #2: Food Journal
Keep a simple food journal.
Each time you eat jot down the time and what you ate.
Keep it honest. If you ate four cookies, don’t write down three. 🙂
A food journal can help you in several ways.
It can make you mindful of what you’re eating. That can be enough to start changing your eating habits.
The journal may show you times when you are eating too much. For example, you may discover you eat too many cookies on your afternoon work break.
I have a friend who asks herself a simple question before she starts eating anything: “Do I want to have to write this down in my food journal?”
If the answer is No, then she doesn’t eat it.
Tip #3: Substitute Small for Large
There are two different ways this tip can help you.
Way #1: start using smaller plates, bowls, and glasses.
Research has shown that we tend to fill our plates. If the plate is smaller, it won’t take as much food to fill it up.
Way #2: take a smaller portion.
For example, if you’re going to have a slice of cake, make it a small slice. Then put the rest of the cake away before you sit down and enjoy your piece.
Tip #4: Eat Fresh Foods
Whenever possible, stay away from packaged, store-bought foods.
Don’t eat potato chips. Bake yourself a potato instead.
Don’t eat a store-bought cookie. If you really want a cookie, bake some yourself.
If you really just want something sweet, then have a piece of fruit.
On a related note, read labels carefully. The label may proclaim in large print, “Less Fat.” That’s good. However, be sure to look closely at the small print on the back. Sure, there may be less fat, but there’s probably extra salt and sugar to make up for it.
Tip #5: Start Moving
There’s no two ways about it.
If you are serious about losing weight, you’ve got to exercise.
Note: if you’ve not been exercising, then consult with your health care professional before starting an exercise program.
Be sure to start slow.
One of the best choices is walking. Get a friend and go out for exercise walks three or four times a week.
As you get stronger, gradually increase your time and distance.
If nothing else, get a dog. The dog will demand at least short walks several times a day!
Tip #6: Don’t Drink Your Calories
One of the hidden ways calories sneak into you is with your drinks.
This includes such things as fruit juices, sodas, beer, wine, and other alcoholic drinks.
Your regular carbonated drinks generally have 100 calories for an 8 fl oz serving. Beer is about the same.
So if you are watching a football game and drink three beers, you’ve added about 300 calories into your system.
So you’re wondering, “If I’m not drinking soda or beer, what am I drinking?”
Your best bet is plain water.
Even tap water is fine. You don’t need to buy any fancy spring water.
You can make the water a bit more interesting with a twist of lemon or lime.
Also, don’t neglect green tea or coffee when you’re thirsty.
You’re best bet with these hot beverages is to teach yourself to enjoy them without added milk or sugar.
Tip #7: Salad First
Start each meal with a big salad.
Whether you’re eating out or at home, always make a big salad your first course.
Of course, a big salad means lots of lettuce and cabbage along with plenty of veggies such as carrots, cucumbers, celery, and tomatoes.
Stay away from all of the “extras” that you find at the salad bar. That is, don’t load up on the pasta, meat, eggs, and cheese. They may be yummy, but they’re not salad.
As for dressing, don’t load your salad with one of those oily concoctions.
Trying making your own dressing with vinegar and various spices without any oil.
Tip #8: Don’t Eat Out
The food in restaurants and fast food joints is usually prepared with lots of added oil, salt, and sugar.
Face it, they want the food to taste good. Oil and salt enhance the flavor of many foods.
They also “enhance” your waistline.
Also, many restaurants serve portions that are larger than most people need to eat at one time.
The problem is, once the food is in front of you the tendency is to clear your plate.
Tip #9: Cook Without Oil or Fat
This tip really surprises a lot of people.
We’re so used to sauteing and frying foods that we think there’s no other way to cook.
It takes a little practice, but almost any dish that calls for oil or fat can be prepared without it.
There will be some instances where you’ll need to use a fat substitute in baking. For example, instead of butter in cookies, trying using apple sauce.
Tip #10: Weigh Yourself
Make a habit of weighing yourself either every day or at least once a week.
Try to do it about the same time each day. A good time would be when you first get up in the morning or when you get out of the shower.
Jot down your weight and see if it’s moving in the right direction.
Don’t be overly concerned with small fluctuations. Women in particular will see changes each month as your body tends to retain water at certain times during the month.
The idea is that you pay attention to things that you measure. When you pay attention then you are more likely to spot a problem and bring things under control.
The act of weighing yourself helps you stay focused on what you’re trying to accomplish with the changes you’re making in your eating habits.
Bonus Tip: Treat Yourself
Don’t let making changes in your life become a burden.
As you see yourself making progress, give yourself treats and rewards.
Maybe even bribe yourself by saying, “If I don’t eat chocolate this week at work, then I can have some on Saturday.”
Just stay alert. If you’re giving yourself a food treat, keep it under control. Don’t let it turn into a binge.
Summary of Tips on Losing Weight
There you have it. Ten plus one simple tips to lose weight fast.
I really think these tips are simple. That doesn’t mean you will find it easy to follow all of them.
Always the best advice is to start slowly.
Pick the losing weight tips that seem the easiest to you. Make just one or two changes at a time.
Let that change become second nature and then try another one of the tips.
Remember, the extra weight you have not didn’t come all at once. Don’t expect it to all go away right away either.
Best to start slow and make changes that you can stick with.
Photo Credit Flickr: organikal stack of journals
minitrue woman on scale