- Exercise – Studies show that you can not maintain weight loss with diet
alone. Start with 30 min daily and increase to 1 hr daily at least
5x/wk. You can break it up into smaller segments, minimum of 10
minutes. To increase metabolism you need to elevate your heart rate
for at least 10 minutes. A combination of aerobic and isometric
(weight lifting/Pilates) is most effective, but do what you enjoy, as you
will be more likely to stick with it.
- Reduce caloric intake – No one diet is magic. Find what works for
you. Avoid extreme diets as you won’t be able to stick with it for
long. You need to consume 500 calories less or burn 500 calories more
per day to lose one pound per week. One pound is equivalent to 3500
calories. Unless you are an exercise fiend, you can not expect to lose
more than 1-2 pounds of fat per week.
- Focus on low density-energy foods – These types of foods are high in
fiber and water and low in fat – vegetables, fruits, whole grains, lean
meats, water based soups. Eat a clear broth based soup and salad
(light on cheese/dressing) before you eat your meal and you will eat less of
the higher calorie foods.
- Focus on low glycemic index – Eat foods that raise blood sugar slowly
and keep you insulin level more flat. Carbs (starches and sweets)
raise blood sugar quickly, raising insulin and hunger. Focus on whole
grains (i.e. whole wheat, brown rice, couscous), legumes, vegetables (other
than potatoes and corn), fruits (other than bananas or watermelon), lean
meats and low fat/non-fat dairy.
- Measure your portions – You may be getting more than 1 serving otherwise
- Join a support group – Weight Watchers or TOPS
- Drink lots of water
- Don’t eat past 7pm
- Get to bed by 10pm – If you stay up later you’re more likely to snack.
Studies have also shown that sleep deprivation causes people to increase
their intake. So make sure you get plenty of sleep.
- Eat slowly – Take the time to concentrate and enjoy your food.
Take smaller bites and chew slowly. Ask yourself if you’re really
hungry. If not, quit eating. You don’t need to finish what’s on
your plate just because it’s there.
- Use a salad plate instead of a dinner plate – You will be less likely to
take larger portions.
- Don’t skip breakfast – Studies show that people who skip breakfast are
more likely to be obese.