11 Steps to Help Lose and Manage Your Weight

 

11 Steps you Can Take to Lose and Manage Your Weight:

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  1. Build more lean muscle.   Muscle has a higher metabolism than fat does, so you want to work out and lose fat, gain lean muscle. Add weights to your exercise program.
  2. Fight off hunger with foods with fiber.  “Keeping that feeling of fullness can be done with foods with fiber— think fruits and vegetables, low-carb whole grains, and lean protein.
  3. Avoid temptation and plan ahead with foods at home and if you go out to eat.  There are many ways to avoid daily temptations, including planning ahead when eating out, eating out less, and banning your worst weaknesses from the house.
  4. Count calories. Use a journal such as My Calorie Counter to keep a running total throughout the day if that helps you keeps track of calorie consumption.
  5. Plan your meals in advance. A maintenance diet has a lot of the same components as a weight-loss diet. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.  I shop once a week with meals in mind for the week and plan my foods.  I always have Greek Yogurt, nuts, low-fat cheese, eggs and egg substitutes, low-carb pancake mix and syrup, salad mix, turkey slices, chicken breasts and bacon in the house.
  6. Consider adding minutes to your exercise plan. Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. Participants in the weight control survey walked for at least 60 minutes daily — or burned the same calories with other activities — so aim for 60 to 90 minutes of physical activity every day.
  7. a. Measure your portions. A huge factor in weight loss success is  measuring portions of proteins and fats, the most caloric foods, in particular. This doesn’t mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes at restaurants and immediately know how much to eat, and how much to have as to-go.                              b.Let your plate be your guide. First off, use smaller plates.  this helps you to control how big your portions are.  When you can’t count calories or measure portions accurately,  A great tip for dieters, it works just as well for people on a maintenance plan– when you serve yourself using the Plate Method, at least half your plate should be vegetables and the remaining space should be divided evenly between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables, fruit or low-fat dairy.
  8. Weigh yourself daily. You will be more successful in losing weight if you weigh yourself daily. Daily weigh-ins, which can be discouraging when you’re on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens.
  9. Include dairy in your diet.   Women in particular, this has the additional benefit of improving bone health.   However, low-fat dairy helps to fight of hunger pangs.
  10. Watch less TV. Dieters who watch fewer than 10 hours of TV a week were more successful in maintaining weight loss than those who spent more time vegging out in front of the tube.
  11. Eat breakfast. They call it the most important meal of the day for a reason. In the survey, women who regularly ate breakfast were more successful with long-term weight loss than those who skipped the first meal of the day. 

 

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