• Make every bite count. Have you ever found yourself grazing at the hors d’oeuvres table? Catching up on the latest with friends, hardly aware of what and how much you are eating? Are potato chips trusted companions in times of boredom or stress?
For so many, habitual, almost unconscious, eating can add thousands of extra calories, and many unwanted pounds, but never really satisfy your hunger. Identify the situations and foods that trigger this type of eating, and take steps to change the way you respond to them. Choose instead to be aware of how you are eating, and make every bite count – find food you truly enjoy and do just that – enjoy a small portion consciously.
• Take the stairs. The more you move, the more you lose! Walk instead of riding a cart around the golf course. Choose the parking place farthest away from the store. Do exercises while talking on the phone. Walk rather than drive to nearby destinations, and pick up your pace.
A little more effort and a few more minutes taken for activity in your daily routine can yield significant benefits. Move it and lose it.
Add a little effort into your everyday events. It’s exercise in disguise.
• Stay on course when you hit a plateau. Every person who embarks on a weight-loss program will hit at least one plateau – a time when the scale doesn’t budge one pound, no matter what. How discouraging! There are several good reasons why this happens, however. The body periodically must adjust to weight loss. In some cases, fatty tissues are being converted to lean muscle weight. Weight can also fluctuate with water retention.
Plateaus can last a few days or even several weeks, but they can’t defeat you if you stand firm and refuse to give up on your weight-loss goals. Focus on maintaining your healthy eating and exercise habits. Eventually the scale will move again.
• Leave off the sauces. Think of sauces, gravy, grated cheese, and dressings as globs of fat that are put over otherwise nutritious foods. In many cases, they are precisely that. A baked potato, for example, has relatively few calories and high fiber content. Add rich toppings, however, and the calorie count can soar.
Choose to eat foods plain, or season dishes with fresh herbs and spices that add flavor and variety without adding calories. If you must add a topping, choose a no-fat version.
• Drink more water. Medical researchers have discovered that water may be the single most important catalyst in losing weight and keeping it off. Water is a natural appetite suppressant and actually helps the body metabolize stored fat.
Studies show that a decrease in water intake causes fat deposits to increase, while an increase in water intake can actually reduce fat deposits. In addition, water helps the body to flush away undesirable toxins and fatty globules from the blood stream. It is a major aid to maintaining good digestion and elimination.
Water is a natural enemy of fat.
Try these simple yet common-sense tips as you embark on your weight-loss program.
E-mail the author at: babyjackster@yahoo.com