Knowing what to do to enable one to lose a few pounds seems to be a mystery at times. The following tips can help with the quest to a healthier, slimmer being.
1. Know What You Should Consider a Serving
Everyone gets hungry and has different levels of full. Studies show that when people read and understand labels they make better decisions about what they should eat. Reading labels allows one to be mindful that one serving of the package maybe considerably smaller than one desires.
A brisk walk is an ideal form of exercise studies have shown. Taking the stairs rather than the elevator will burn a few extra calories throughout the day. Pick up a pedometer to monitor the steps taken. By the time up to six 5-minute walks are added to a day one could burn an average of 100 calories in one day.
Studies suggest that many of our sugar-sweetened drinks add up to at least 10 pounds over the course of a year. Be cautious of the drinks that boast of fruit flavors and vitamins to water. There are hidden sweeteners in these drinks and the end result is far too many calories. Read the labels and remember water is still the best choice for hydration. Use a squeeze of a fresh lemon if desired. Another option is to use a synthetic sweetener that will provide a sweet taste without calories or nutritional value.
4. Sleep is Vital, Who Knew?
There are studies that suggest that getting too little sleep has been shown to increase ones appetite affecting other hormones that control hunger. 8 hours of sleep is the number a person should aim for. Take steps to get into bed earlier. An early morning exercise routine is great but make sure not to skimp on the 8 hours of rest that your body needs.
5. Subtle Changes Will Help
Everyone has a craving from time to time. The fact that most of the time the craving tends to be sweet and empty calories (non-nourishing) is something we all have to live with. Research shows keeping counters clear of all foods but healthy ones will help keep control over consuming non-healthy items. Try to avoid going more than 3-4 hours without eating at least a small snack.
6. Don’t Cut Out Exercising All Together
Recent studies have shown that people that stick to an exercise routine have a more balanced life all around. While conflicts arise, the best way to handle this is to deal with a break in an exercise routine but get back into the rotation as soon as possible. Take the initiative to get back to exercising as soon as possible. When one breaks and stays away from exercise, one runs the risk of gaining any weight previously lost.
7. Be Careful of Portions
When selecting food for a meal, do not eat directly from the package. Studies suggest doing this will cause eating more than the appropriate portion. Portions should be placed on a dish. Smaller portions may be alright, but be mindful that portions too small will likely signal your brain that one is still hungry. Fruit and vegetables should always be added to ones plate. Fruit has carbs, but not so many that will cause significant weight gain. The fiber and water from the fruit and vegetables are a benefit and the stomach will tell the brain it is satisfied.
8. Listen To The Body
The idea is to stop eating when feeling full. A recent study has shown that nerves in the stomach let the brain know when we are full. As a society we tend to pick at food even when we are full, probably out of habit. Ones body will indicate when to stop eating. In short, put down the fork when the time comes.
9. Embarrassed About “The Diet”
Research shows that support groups work well for those dealing with the same struggles. Use an online site for a buddy if the idea of joining a physical group is not appealing. The use of information technology via apps on smartphones can monitor exercise and track weight loss for monitoring and self-motivation. Social media can be used for a support base as well.
Once the decision made to lose weight, it may be easy to throw oneself into a routine that may be too much for one to handle. The end result for this may cause one to drop out and fail in the effort of weight loss. Studies show that one does not have to be active for long periods of time, but to spread the sessions out over the week. The key is to start slow building up strength and confidence while learning the proper technique. Remember the cool down is just as important.
11. Stress is a Pest
Studies have shown that tension can alter hormones which may cause your appetite to spike. To combat this, one may take a walk, listen to some music, or concentrate on something you are grateful for. There is research for persons wanting to understand the dynamics of stress and the behavior associated with eating.
12. Journal in some form…
Studies have shown keeping track of the items consumed as well as logging the amount of daily exercise helps keep on target with ones goals. Texting is a method that allows tracking while saving time according to a study done at Duke University.