Keys to Effective Weight Loss
1. Assess your degree of true hunger. Ask yourself this
questions when you reach for food: am I eating because my stomach
needs food or to feed a feeling? If you're hungry for food - eat.
But eat a portion that is slightly smaller portion than usual.
Wait 20 minutes. If you are still hungry after 20 minutes, take
another small portion. The 20-minute pause gives your stomach
a chance to signal your brain that you are full.
2. Cut down portions. Make a point of serving yourself
portions that are at least one-quarter the size you used to take.
The reduction does not amount to much at any given meal. Use it
at every meal and snack, however, and this method will reduce
the amount of calories and fat you eat. No foods are "off
limits."Give yourself permission to eat a food when you really
3. Cut fat. Pay attention to nutrition labels and buy only
foods in which 20 percent or fewer of the calories come from fat.
This will automatically control the amount of fat in your diet.
Don't make "low-fat"your excuse to overeat, however.
Just because a food says it is low in fat, does not mean that
you can eat double the amount. One portion is still one portion.
Even low-fat foods contain calories, and if calories are not expended
through the day, they are stored in your body as FAT.
4. Slow down. Consume less food in 20 minutes by putting
your fork down between bites, and drinking a nonalcoholic beverage.
Take smaller bites of food, try chewing ten times per bite.
5. Exercise. Spend more time actively engaging in common,
everyday activities. Raking leaves or snow-shoveling are excellent
fat-burning activities. Think, "How can I move my body more
throughout the day?"Find an exercise video that you enjoy.
Use this on days when you are not as active.