FAST WEIGHT LOSS TIPS

1) Don't ever skip breakfast. Eat something: a piece of toast, fruit, etc. Your body's metabolism rate slows down at night and does not speed up again until you eat something.If you wait until lunch to eat, that is 4 or more hours that your body is burning calories at a lower rate. Eat something soon after you get out of bed and your body will burn calories at a higher rate until lunch. Also, don't go more than about 5 hours during the day without eating. That causes you to eat more at meal time. Eat healthy, low-fat snacks in between meals is you are going to go more than 5 hours without a meal

2) Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling nice and clean- this makes it less appealing to eat more (especially before bedtime)

3) If you get hungry you should chew gum. Some people just like to chew things. Chew gum while preparing meals or making lunch for the next day, to prevent you from nibbling food while it is right in front of you.

4) I have noticed that if you eat your meals away from the T.V. and other distracting places that you will enjoy your meal better and will take a little longer to eat the meal. Also drink at least 2 glasses of water or one glass of milk during your meal and you will feel fuller causing you to not go back for seconds.(note: i suggest water, if drinking milk make it skim milk)

5) Weight in pounds multipled by 15 will equal the number of calories per day to maintain that weight. 500 calories less per day will result in approx 1 lb weight loss per week; 750 calories = 1 1/2 lbs per week; 1000 calories = 2 lbs per week. Keep a daily diary of calorie intake. Fat, carbohydrates and protein will automaticly adjust themselves to stay within alloted calories per day.

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Healthy eating. Choose a weight loss plan that reduces calories without leaving out specific foods or food groups. Make sure your weight loss plan includes foods from all the food groups on the nutrition pyramid. Exercise. Enough cannot be said about the importance of a regular workout plan that includes 30 to 60 minutes of cardiovascular activity at least 5 days every week – 6 to 7 days a week is even better.

Medical supervision. If you’re going to follow a diet plan that includes a modified eating plan such as a very low calorie diet, or a liquid diet, make sure that regular medical care is incorporated. This can mean seeing your own health care provider before, during, and after your weight loss, or seeing a medical professional who participates in your weight loss plan.

Behavior modification. This is a key element of permanent weight loss. Learn to recognize what triggers you to eat. Often seeing a therapist who specializes in weight loss is a great way to discover what your eating triggers are, and help you learn to say “No” to inappropriate eating.

Slow, steady weight loss. Choose a weight loss plan that provides gradual and consistent weight loss of about ¾ to 2 pounds per week. While you may lose weight faster than this at the beginning of your diet, generally, you should not lose more than 3 pounds per week to maintain good health while losing weight.

Maintenance plan. Any weight loss plan that doesn’t include a maintenance plan for after you’ve reached your goal weight isn’t worth your time. Make sure you have a plan to maintain your healthy new weight after your diet. Your plan should incorporate healthy eating and regular physical activity as a permanent part of your daily life.


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