There really is no “trick” when it comes to weight loss. Weight loss is all about burning more calories than you take in. You can do this with a combination of healthy eating and regular exercise. Although that may sound unappealing, weight loss doesn’t have to seem like a chore. Turning your weight loss efforts into something that you enjoy can have a tremendous impact on your success.
Your Plate Matters
When you grab a big plate, you tend to pile on food until the plate is full. Avoid this by serving yourself on a smaller plate. Smaller dishware can help you eat less while still offering the same feeling of satisfaction, according to the American Dietetic Association. Furthermore, get out of the habit of feeling like you have to finish everything on your plate. While it’s not ideal to waste food, it is even less ideal to scarf down every last bite until you are busting at the seams. If you’ve put too much on your plate, eat until you feel satisfied and save the rest for another meal.
Weigh Yourself Daily
There is a lot of conflicting advice about whether or not you should weigh yourself regularly. Some nutrition experts argue that weighing yourself regularly can be negative because numbers tend to jump around, leaving you feeling discouraged. On the other hand, weighing yourself every day can help keep you in check. According to a study published in the research journal "Obesity," regularly weighing yourself can help you maintain successful weight loss by allowing you to catch any weight gain before it spirals out of control. The research study also found that weight-loss subjects who didn't weigh themselves regularly had a higher likelihood of gaining weight.
Don't Drink Calories
Don't drink calories. Sugary drinks, like soda, sweet tea and blended coffee drinks, add calories but don’t contribute any feelings of fullness. Instead of having a caloric beverage with or in between meals, opt for water and a healthy protein snack, such as nuts, Greek yogurt or peanut butter and whole-wheat crackers. Protein snacks can help keep you satisfied so you don't overeat during meals.
Don't Eat Heavily at Night
Consuming high-fat foods, like ice cream, right before bed can lower your body’s ability to burn calories and increase its ability to store fat, according to US News Health. If you get hungry after dinner, opt for a healthy snack, such as a cup of bran cereal with skim milk or a banana with peanut butter, rather than chips or ice cream.
- MayoClinic.com: Weight-Loss Goals: Set Yourself Up for Success
- Harvard School of Public Health: Healthy Weight
- US News Health: 6 Weight-Loss Tricks That Don't Involve Dieting or (Much) Exercise
- American Dietetic Association: Ways to Shave Off Calories
- Obesity; Consistent Self-monitoring of Weight: A Key Component of Successful Weight Loss Maintenance
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