Lose More Weight - 8 Quick Tips

Obesity is known to increase health risks and cause numerous diseases like diabetes, cancer, high blood pressure, stroke and heart ailments to name just a few. You probably know, however, that maintaining or continuing a weight loss can be tricky business, because even as we change our habits during the weight loss phase, we tend to maintain the same basic appetites and relationship with food. It is important to be aware that weight can creep back up very easily if we do not continue to pay attention to our behaviors and food choices.

1. Avoid gulping down chunks of food. Instead chew every bite slowly. This will not only aid proper digestion but also give your stomach enough time to signal your brain that it is full.

2. Let us now examine the role of each one of these dietary elements. Fiber is something that is extremely important for both, weight loss as well as weight control. You should eat lots of citrus fruits in addition to vegetables such as spinach, broccoli, cabbage, carrots, sprouts, pulses, beans, etc. all of which are rich sources of fiber. Protein helps in building muscle, which in turn plays an important role in burning fat. You should opt for foods such as milk, eggs, fish, chicken, etc. which are good sources of protein.

3. Make a point to drink water and other non-caloric beverages instead of more calorie-laden drinks such as sugar-sweetened sodas and teas. Water is always a great choice. Use you judgement or follow your doctor's advice regarding sugar substitutes, but if you include these drinks in your diet, they will provide more variety.

4. avoid using your car as much as you can. It's better for the environment, and much better for you. Walking for a few hours every day is actually a better way of losing weight than if you exercise vigorously a couple of times a week. Try to work walking into your daily routine - for example, can you leave home a half hour earlier and walk to work each day? With gas prices reaching an all-time high, think of all the money you'll save while you're using weight!

5. Food abuse has become a common phenomenon. Very often, we eat not because we are actually hungry but because we are feeling bored, anxious, depressed, nervous or frustrated. Thus, you should learn to distinguish between real hunger, craving and food abuse. So try restraining till your stomach starts growling.

6. Avoid juice and eat a piece of fruit instead. Juice sounds healthy and although it is more nutritional that soda, you can still take in alot of calories without even being aware. Fruit has bulk and fiber, which will help you feel full and satisfied. Drink water when you eat the fruit, and you will feel even more satisfied.

7. If 5-6 weeks is what you have to achieve your weight loss target, then you should ideally dedicate at least one hour per day to any form of intense physical activity, such as aerobic exercises, cardiovascular exercises, high energy workouts, etc. Swimming, running, cycling, brisk walking, etc. are other activities that you can consider as good fat burning exercises.

8. You may find that you do not have to do this all the time, but it is prudent to get in the habit of reminding yourself of true portion sizes by measuring your food now and then. It is very easy to forget what a 1/2 cup or full cup of rice or pasta looks like, or even a cup of milk. We tend to expand the portions unwittingly and a "cup" stretches to fill the size of the glass or plate. Think about the size of a pasta entree at a restaurant - huge, right?! Keep it real by measuring, because that "serving' is probably FOUR servings. That might be okay on a special occasion; unfortunately, we tend to see those portions as "normal" pretty quickly.

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