Weight-Loss Techniques

Proven Tips for Lasting Weight Loss

Don't diet.
"Going on a diet" implies a temporary change in eating habits. But the simple fact is that lasting weight loss requires lasting lifestyle changes. Maintainers keep weight off largely because they maintain their reduced caloric intake and heightened exercise levels.

Eat breakfast.
Just as "going on a diet" is a bad idea, so is starving yourself. Yet many people mistakenly believe that losing weight requires, if not starving themselves, then at the very least, eating "less" and learning to live with hunger. In fact, eating less to the point of feeling hungry leads to a counterproductive "double-whammy"- hunger sets you up for an eating binge.

Don't drink your calories.
We all know the detrimental effects of sugary soft drinks-in fact, one recent study found that an extra soft drink per day raises a child's risk of obesity by 60 percent. But many people don't realize that fruit juices, sports drinks and smoothies-despite all their benefits-can pack just as many calories as soft drinks, and don't provide a feeling of "fullness." Eating fruit provides the same vitamins and minerals as drinking fruit juices, but it also provides fiber and a feeling of fullness with many fewer calories. Give yourself a "calorie allowance" each day. In your desire to spend your allowance wisely, you will gravitate toward eating your calories rather than drinking them.

Eat mindfully.
As our lives have become faster, sit-down meals have given way to drive-thru windows, and family dinners are being gradually supplanted by a snack-based eating style that trend experts call "grazing." Unfortunately, these lifestyles of eating "on the go" are associated with weight gain and obesity.

Embrace the "slow food" movement-a reaction against grazing that emphasizes quality ingredients, home-cooked meals and, most importantly, the "mindful" enjoyment of eating. Even when you can't find the time to cook, utilize these three practical tips for mindful eating, each of which is a documented contributor to weight loss:

First, don't eat in front of the television. It distracts you from enjoying the meal, and from recognizing the satiating feeling of being "full."

Second, pause for two or three minutes during the meal. This also allows you time to feel full, and slows down your eating more generally.

Third, eat food from a portion controlled plate or container, and not a bag or otherwise. This makes you more aware of the quantity you are consuming.

Take exercise to the next level.
We've all heard that even modest amounts of exercise have health benefits. And it's true! As little as 20 minutes of exercise per day can provide aerobic benefits. But losing weight requires a more vigorous level of activity. In fact, maintainers
average an hour of exercise each day.

Many people will exercise 20 minutes a day, three times a week, and say: "I can't understand why I'm not losing weight even though I'm exercising." Understand that losing weight will require you to take your cardiovascular workouts to "the next level."

Try to find "everyday" ways to burn more calories, such as taking stairs rather than elevators, walking rather than driving, and parking a long distance from your destination when you do drive.

Recognize that carbohydrates aren't all bad.
Eating carbohydrates is certainly not in vogue today. And there is, in fact, solid evidence that today's growing epidemic of obesity is attributable in part to people consuming greater quantities of refined, processed foods that are high in carbohydrates.

Having said that, carbs are still an important source of energy, and new research shows that eating carbohydrates after a workout is particularly important in helping the body recover. Post-exercise carbs are most important after very vigorous workouts, but they can help rebuild muscle and replenish energy after less strenuous workouts as well. The energy and nutrients from carbohydratesfound in foods like rice, pasta and bread-will be absorbed most readily in the 30 to 60 minutes following a workout.