Lifestyle changes work much better than fad dieting for sustainable weight loss. Most diet and fitness plans fall short and just aren’t built to last.
Once you’re ready to make the necessary lifestyle changes, make healthy choices, and transform yourself, the difficult part is committing then following through. For those of us who are looking to lose weight fast and improve our body image, there seems to be no end to the obstacles. Two of the most common obstacles are counting calories and cutting out our favorite foods. These and a host of other obstacles are the main reasons that so many overweight people have a hard time committing to a regime that helps them lose weight fast, burn fat, and shed pounds.
Suppose there’s a secret solution to losing weight without resorting to fad diets? There’s one that really works! One that will help you improve your body image and transform your life into everything you can imagine yourself to be. Dr. Dave™ always discourages people from turning to fad diets. Instead he recommends they adopt a healthy lifestyle consisting of smart food choices and increased physical activity. That’s the secret to losing weight fast without joining any kind of fad diet program.
Various health experts offer some great tips, including getting a kitchen timer. Try setting the timer for 20 minutes and re-invent yourself as a slow eater. You’ll chew your food longer for better digestion and enjoy your meal more than when you wolf it down in a hurry. You can also spend more time in between bites in conversation with others at the table. The greatest benefit is that your stomach will have time to tell your brain that it is full. Believe it or not, it takes about 20 minutes for the brain to register the sensation of fullness no matter how much food you stuff in there.
Another tip is to try the “80/20 rule.” Serve yourself 20% less food and then eat until you feel 80% full instead of waiting until you feel stuffed.
Other beneficial lifestyle changes include:
- Sleep more. According to a University of Michigan study an extra hour of sleep every night could help you lose over a pound per month (about 14 pounds in a year). Research studies show that sleeping less than seven hours may make you feel hungrier than if you slept longer.
- Serve meals on a smaller plate with smaller portions of protein and carbs. Fill half of your plate with 3 different vegetables rather than just one. The high fiber and water content in the veggies fills you up with fewer calories. Cook the veggies without adding fat. Instead use lemon juice and/or herbs rather than butter, sauces and dressings.
- Add a cup of broth-based soup (Miso is a good choice) to one of your meals. It’ll slow your eating and curb your appetite. Look for low fat and low sodium versions, and add chopped fresh or frozen vegetables if you want.
- Choose whole grain carbs, such as brown rice, barley, oats, buckwheat, and whole wheat bread. They help fill you up with fewer calories and can improve your cholesterol.
- Avoid drinking extra calories. Eliminate sugary sodas and teas. Replace one sugary drink with zero-calorie seltzer water flavored with lemon, mint or other natural flavors. You’ll avoid 10 teaspoons of sugar! Cream in coffee and drinking alcohol can also be sources of extra calories.
- Resist the urge to snack, especially when you’re home watching TV, socializing at a party, or surfing the internet. If you feel the need to snack, have some celery sticks or carrot strips.
- Cook and eat at home. A Consumer Reports’ survey found that eating home-cooked meals is a top habit of successful people who lost weight. Restaurant meals tend to be higher in fat and sodium than those you would normally cook at home, plus you’re generally served portions much larger than you need.
Remember to stick to making healthy and nutritious food choices, including more vegetables, more whole grains and brothy soups.
* Medical Disclaimer: This blog article is for informational purposes only. The information discussed here does not take the place of treatment from a licensed physician or healthcare professional. The author expressly disclaims responsibility from any adverse effects arising from the application of any information contained in this blog. All information is anecdotal – based solely on the opinions, observations, experiences and interpretation of data available to the author.