9 Tips to Get it Off -- and Keep it Off
1. Add, Don't Subtract
Diet has come to mean what foods you don’t eat, but really diet is about what you do eat. Forget about denying yourself food, instead try adding more healthy foods to your diet. Include more fruits and veggies, like adding fruit to cereal or more veggies to your soup. Fruits and veggies fill you up longer and can decrease snacking because they have fiber. Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
2. Jump, Jump, Jump, Jump Around
You don’t need to do hard core exercise to burn some calories. Just get moving in some way. So burn calories and invigorate muscles by riding bikes, making snow angels, hiking, washing the car, playing ultimate frisbee, or chasing the dog around the yard.
Walking around outside is an easy way to keep fit and enjoy your neighborhood.
Walking outside not an option? Try these tips for getting in more steps:
- Use a push mower instead of a riding mower.
- Park your car far from the door.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Take a walk around the mall, hitting all the levels.
- Take the stairs every chance you get.
- Sign up for charity walks.
- Crank the music and get your heart rate up the next time you mop or vacuum.
- It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself doing a low-impact, 30-minute workout.
3. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie varieties of your favorite foods. A grilled cheese tastes just as good with reduced-fat cheese, and when you garnish low-fat frozen yogurt with fruit, it’s still delicious.
Make the switch to diet soda or light beer or better yet water to cut the calories. If you hate the taste of low cal drinks, start mixing regular and diet until your tastes adjust.
Drinking water before a meal helps fill you up and keeps you from over-eating. Staying hydrated also allows your to exercise longer and harder than if you’re dehydrated.
5. Share the Love
When you go out to eat, share your meal with another person. Also if you are having trouble motivating yourself to work out, find a work out body to go to the gym with or go on walks with. Your partner can motivate you or help you out when you need the support
6. Tune In, Tone Up
Love TV, but want to exercise. Why not combine the two? Put on MTV, BET, or CMT and dance away to your favorite music. Hop on the stationary bike or treadmill or lift some weights while watching the tube. Or if you’re really motivated, pop in a work-out DVD and follow the pros. Aim for at least 15 minutes.
7. Size Matters
Want to start eating less? Switch up your dishware. Smaller portions on bigger plates leave you craving more, so size down your plates to give you the visual signal you’ve ate enough.
Get smaller bowls, cups, and spoons. Smaller utensils slow down your eating, allowing you to better gage when you are full.
8. Keep Busy
If you eat when you’re bored, keep yourself occupies with something else. Do yoga, take up crocheting, help the kids with a project, or take a class. Don’t only focus on weight loss.
If you already have a hectic life, just avoid eating and TV. TV distracts you from how much you’re actually eating. Be aware.
9. Lose It Today, Keep It Off Tomorrow
Set realistic goals for weight loss, and don’t get discouraged if you don’t meet them, just keep at it.
Once you reach your goal, don’t give up on your new healthy practices. Weight loss requires maintenance, keep it up.