Fatty Weight Loss

     We’ve all heard this before but it is most definitely true. The key to weight loss is to consume fewer calories than you burn each day. There is no magic pill or special secret combination of foods to make this happen. It is a day-to-day change in a person’s food and exercise habits.

While a special diet will help a person lose weight, this is often a temporary development and the pounds will work their way back on to the hips, belly and thighs. In order to make a permanent change there has to be a permanent change in our eating and exercise habits.

There are some tips, tricks and rules that people can follow in order to help make this process as painless as possible and I’ll list some of those here:

1. Do not let yourself get hungry. If you supply yourself with fuel for your body throughout the day then you will be less likely to overindulge at a later meal. Dieters who skip breakfast will often end up eating more calories at dinner than people who have eaten breakfast, lunch and then dinner. Some people find that 5 small meals works for them or 3 regular meals with a couple of healthy (and low calorie) snacks.

2. Fill up your belly with high fiber foods. Grains, fruits and vegetables that have had less processing and are closer to their natural state will have more fiber that will fill up your stomach with bulk and more nutrients as well. The fiber takes more time to break down in your digestive track and will keep you feeling full for longer.

So, instead of orange juice, eat the orange. Instead of a slice of bagel or white bread, eat some steel cut oatmeal or some cooked whole grains like quinoa or barley. Add beans and lentils to your diet which are just full of fiber. And try to have a minimum of 2-3 cups of vegetables at both lunch and dinner and any you can cram in to your breakfast as well. By eating as many vegetables as you can you will get wonderful nutrients into your system and not have to worry about much fat and sugar you’re eating (unless you slather them in butter, cheese or dressings – which you won’t if you are serious about weight loss).

3. Drink lots of water. The daily recommendation for water is 8 or more glasses a day to maintain good health. People rarely drink this much water but it really helps with diet and weight loss. It helps you to feel full more easily and some dieticians think that sometimes what we think is hunger is actually thirst. So try to drink a glass of water 15 minutes before eating a meal so that you feel full more quickly.

4. Use portion control. Our modern ideas of serving size have been completely skewed by the enormous amounts of food served to us at restaurants. Our fruits and vegetables have even grown larger over the years with modern hybrids and fertilizers and even our plates are made larger. Get used to what a serving size should really be and put some everyday items on your counter to help you with size monitoring. For instance, a serving of meat or chicken should not be larger than a deck of cards. A single serving of fruit or vegetables is roughly the size of a tennis ball. And use smaller plates. Using a salad plate for your dinner will help you keep portions controlled and trick your eye as well. If the plate is full you will see you are eating a full plate of food and feel less cheated than if you have a half full large plate.

5. Exercise every day. Getting your body to move and burn calories will help guarantee that you are burning more than you are consuming with your new portion control and healthier food choices. Walking 30 minutes a day is the minimum amount of exercise anyone should be doing to stay healthy. To lose even more weight more quickly, increase the length and intensity of your workouts.

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