Are you trying to lose weight? Many people are but struggle to achieve this goal. It may be that you are making nutrition mistakes that are interfering with your progress. The following are eight things to consider when making food choices and working out for great results. (See also: Lose Weight: A Smart Guide to Choose the Right Diet Plan)
1. Exercise Regularly
Adults know they must get regular exercise if they wish to lose weight. However, they might find they simply can’t squeeze the time for a workout into their everyday routine. It may be that the gym isn’t convenient to their home or office and they need to find a different one to use. Look for a gym that offers multiple locations, and you can see locations here. For those days when getting to the gym is impossible, even if it is right next door, find other ways to get some exercise. Take the stairs instead of the elevator. Get up and take a five-minute walk around the office every hour, or walk around the track while the kids have soccer practice. Any activity is better than none when you are trying to lose weight.
2. Portion Size
Portion size is of great importance when a person is trying to lose weight. Men and women who switch to a smaller size plate for their meals, for instance, often find they can still eat enough to fill up even though they are consuming less food. The size of the plate encourages them to eat more food, and this simple change to a smaller dish can kickstart their weight loss. Start paying attention to portion size if you find the scale won’t budge. It may not be what you are eating as much as the amount you are taking in.
3. Limit Snacking
People frequently put food in their mouths without even realizing they are doing so. Parents are particularly guilty of this. They go to clear their child’s plate after a snack and finish off what the child left behind. These calories add up over time, even when the man or woman isn’t eating a large amount at any one time. Pay attention to what you are putting in your mouth at all times, including while at work, home, or out running errands. It’s easy to grab a handful of nuts, for example, when giving some to the kids. Do this multiple times a day, however, and the calories add up and lead to weight gain. (See also: 5 Healthy Snacks for Weight Loss)
4. Reduce Calorie Intake
Nobody wants to cut calories, but a person must take in fewer calories than they expend each day to lose weight. To become more mindful of the calories you are consuming, choosing one item each day and see how many calories are in it. For instance, imagine going for a small bag of chips in the afternoon for a quick snack. Read the label on the back of the bag to see how many calories you will be consuming. Now compare this to a small bag of plain popcorn. People who do so find the popcorn has fewer calories. They then know to grab the popcorn to reduce the amount they are taking in and this will stay in their mind. The next day they may choose flavored water over a glass of juice after comparing the labels. Small changes add up with time and lead to weight loss, so keep this in mind when selecting a snack or beverage.
The easiest way to lose weight is to simply stop eating, right? Numerous diets have proposed this over the years, but this is actually one of the worst things a person can do when they want to shed pounds. The body must have a certain amount of calories each day to function properly. If it doesn’t get these calories, it will begin to store fat to provide this energy it needs. As a result, a person could find they gain rather than lose. For this reason, eating enough calories every day is essential. It’s simply a matter of eating less than what is consumed for weight loss.
6. Beverage Choices
Quite often, people don’t realize how many calories they consume each day in liquid form. Sodas are a good example of high-calorie food with no nutritional value. Men and women who give up only one soda each day typically find they lose ten pounds in one year. Imagine making a simple change such as this and seeing the pounds come off. When combined with other weight loss efforts, the results can be impressive. For this reason, pay attention to what you are drinking as well as eating when you are trying to shed excess weight.
7. Not Understanding Food Labels
Individuals see the word organic or low-fat on a food label and assume the food is healthy for them. However, this is not necessarily the case. Men and women need to read the label to see what ingredients are actually present in the food. For example, veggie straws are a hot new snack with many. As they have the word veggie in the label, people often assume they are low calorie. In fact, when comparing the labels between regular potato chips and veggie straws, people will find the calories and daily recommended allowance for things such as sodium are the same between the two treats. The main difference is in the amount of saturated fat. Therefore, veggie straws might sound healthy but would not be a good choice for someone on a low-sodium diet. The portion size needs to be considered as well. Although the snack may sound healthier, the person isn’t cutting the number of calories they are taking in when choosing veggie straws over potato chips.
8. Healthy Doesn’t Mean Low Calorie
Green juices are the preferred beverage of many trying to lose weight. Individuals who drink these beverages regularly, however, might find they aren’t seeing the pounds melt off. These juices often have more fruits than vegetables, which means the man or woman enjoying the juice could actually be taking in more carbs, sugars, and calories than he or she imagines. While green juices are a great way to add more fruits and vegetables to one’s diet, they need to be consumed in moderation.
Small changes can make a big difference over time. Choose one thing to focus on today when it comes to boosting your weight loss. Once you feel comfortable with this change, add another. Doing so will help you see the results you desire, often in less time than you imagined.
About The Author:
Stacey Smith is a freelance health writer. She is passionate to write about women’s health, dental health, diabetes, endocrinology and nutrition and provides in-depth features on the latest in health news for medical clinics and health magazines.