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Lifestyle changes for weight loss
Simple habit changes to produce remarkable results
Have you ever read the fine print on almost all the
diet pills and
patches? It will say something like “With proper diet and exercise.” So who are they trying to kid? With diet and exercise, everyone can lose weight and NO pills are needed. In fact when a recent study about
Meridia (a prescription drug for weight loss) was discussed in the New England Journal of Medicine, only with diet and exercise could one hope to lose about 20 lbs. In fact they talked about lifestyle modifications to see the full benefit of taking a pill.
Our recommendation is to forget all these magic pills, make lifestyle changes, and see the pounds slowly melt away. Below are a few simple lifestyle changes that almost anyone can make:
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Drink plenty of water (and keep coffee, bottled beverages, and alcohol to a minimum level). You already know this, but it is important for us to reiterate it.
Eat small meals more frequently. Have healthy snacks readily available so that you don’t get that hungry that you have to buy junk from a vending machine.
Sit down and eat properly. It is important to enjoy your meal. So decorate your eating area and your dishes and eat properly in small dishes. Even better if you sit with your family or whoever else you live with. When you are eating at the table you have more time to listen to your mind when you are full. If you are alone, you must still sit at the dining table
(Binge
eating). To fill the silence, you can always play soft music in the background.
(Related article: Diet
and exercise program followed by Oprah Winfrey) |
 Eat your proteins first. This is the advice of many personal trainers. If you
eat your proteins
first, your hunger level goes down and you eat less. Research shows that people who
replace carbs by proteins tend to have healthier hearts.
Eat all food groups in each meal. Remember the food pyramid? A balanced meal is key.
Eat vegetables with each meal. Even if you hate them. They have fiber, nutrients and fill you up with fewer calories. Be aware that
vegetables do not mean salad
only. There are so many way to cook vegetables that you can never get bored. If you have run out of recipes, try
Indian,
Thai, or
Chinese
cuisines.
Eat whole grains. Oprah Winfrey has already talked about this new diet trend.
Whole grains have fiber, more nutrients, and they really fill you up. One of the easiest ways to
eat whole grains is to eat your old-fashioned rolled oats. A relatively new grain that is very nutritious is
Quinoa. It has complete protein.
Workout and make it fun. For instance, by jumping rope with a girlfriend or even your
children. You do not need to kill yourself with exercise, but you
need to workout and the more intense your workout, the more weight you will lose. Mix your program so that it includes swimming, walking, moving,
dancing,
strength
training, etc.
And when you
achieve your happy
weight, well, be happy.
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