8 Tips For Losing Weight and Keeping It Off Wednesday, September 27, 2006 - 7:23am
By Kathleen Goodwin, RD 1. Never crash diet to lose weight
When you lose weight rapidly your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks that it's starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie (they burn at a slower pace than they normally would). Then when you start eating normally again, your body stores as much food as it can into your fat cells in case of another “famine.” 2. Best weight loss plan: substitute foods instead of eliminating them
Although many people feel that “diet” or “reduced fat” foods are not as good as the original, it can be a big help to buy less fatty snack foods. Try out different reduced fat brands and items and who knows, you may find something that you like even better than the original. The key is making sustainable changes - if you can't live without tortilla chips, trying to eliminate them entirely from your diet won't work. Making the change to a lower-calorie reduced fat tortilla chip can make a noticeable change in total calories consumed over time. 3. What drinks for losing weight
Cutting soda out of your diet completely can save the average person 360 calories or more each day. Even diet soda, fruit juices, and whole milk can add unnecessary calories to your daily intake. Instead, drink lots of water and switch from whole to skim or even soy milk; the little things can make a big difference. Tip: Buy a Treadmill or Exercise Bike and exercise for 30 minutes while you watch your favorite TV Show 4. Weight loss = healthy diet and moving around
Getting up, moving around, and exercising will reduce the amount of food that you will need to cut back on. There are obviously many opportunities to be athletic and active (i.e. sports teams, the gym, going for a jog, etc.) if that interests you, but these aren't the only ways to increase your activity level. You can walk to school, bike to work, walk up and down the stairs a few times before you take a shower, take an extra lap or two around the grocery store.
The American College of Sports Medicine recommends 30-45 minutes of moderate aerobic performed 3-5 times per week in their Guidelines for Healthy Aerobic Activity, but if all you can do is walk around the block twice before you go to bed, that's a good start. Anything is better than nothing, and it's harder to be eating while you're moving around, so it may result in you eating slightly less as well as burning more calories.
The best thing about aerobic exercise is that the benefits are cumulative - you essentially gain the same health benefits from taking three ten-minute walks throughout the day as you do from taking one 30 minute walk. With this in mind, it can be much easier to break your activity goal into manageable pieces that will fit into your day. 5. Gradual changes are best for losing weight
Gradually ease into your diet if possible. Many diet programs allow you to do this. Remember that small changes are easier to stick with than drastic ones. Start by always leaving a little extra on your plate, or drinking water instead of soda. Smaller changes are also more likely to remain with you when the duration of your diet is complete. Aim for behavior-change goals that you know you will be able to maintain over years, not just weeks.
6. Don't overeat
If you're full, or even simply satisfied, stop eating. There's no need to eat until your stomach feels like it's going to explode. Also, keep in mind that it takes a while for the nutrients in your food to enter your bloodstream, and circulate to the nerve centers in your brain that regulate appetite. Eating slowly is helpful in this regard--you give your body a chance to recognize that you've had enough to eat.
7. Try not to banish certain foods when dieting
Don't tell yourself that you can NEVER have something again because you will immediately crave it. People need to eat fats to be healthy as well, just make sure that you're eating them in moderation, and maybe try to balance out a fatty food you ate earlier in the day by choosing celery sticks over chips for your snack. Try to get yourself to think, “I know I CAN have it, but should I have it?” 8. Successful weight loss: be in it for the long term
Crash diets and unsustainable exercise routines will not keep you at your desired weight for the long term. You need to focus on realistic, acheivable goals - behavior modification that you can live with for years, instead of just weeks. For an example, let's say that a hypothetical person is ten pounds overweight, but at perfect energy balance - they eat exactly as many calories as they burn every day, so their weight remains constant. If that person sacrifices one small snack that they have every day, let's say a handful of chips equaling 100 calories, over the course of a year that person will lose over ten pounds! A pound of fat on your body represents 3500 stored calories. 100 calories X 365 days in a year = 36,500 calories, or over ten pounds of fat. Small changes can make a big difference in your health.
I've only been at this a few weeks but I've found it really helpful to sit down on sat or sunday and plan all my meals for the week and put them in the tracker. then I go and do a grocery shop for the whole week. I find then I'm much less likely to overeat as I know my meals are already planned to fall withink the correct nutritional ranges and I save some money on groceries because I only buy whats going to be eaten (way less waste)
Come and join our team!! Stormy's Challengers!! we want to welcome u all and encourage u to join. In our team, We will be having monthly challenges. In this team, our goal is to lose 10 pounds every month, but whatever u lose is great. Because for us a loss is a loss, no matter how big no matter how small. Our team and its members are here to INSPIRE u to keep going. To ENCOURAGE u when it seems hopeless, and to MOTIVATE u when u fall off track. We are here to laugh, cry, vent, and just talk and chat with u...whatever u may need we are here for u and each other. we have been doing this for 5 months now, with plenty of success stories. Our team is made up of a bunch of determined women and men whose hopes and dreams are to reach their goals. No, we are not perfect but every day holds new challenges and exciting beginnings. We are regular people helping one another reach our goals in a healthy and fun environment. Please come join us to see ur goals realized as well...Good luck in ur quest to be a thinner and healthier u!!! Click on the link below to join!!!
Luisa (Team Leader) Stormy's Challengers!!
Don't be afraid to fail because only through failure do you learn to succeed.
just go to community top right click on it. then to spark teams, click on it then type in Stormy’s Challengers and ur there!! or click on my icon. it takes u to my Spark page. then go down to my teams and click on Stormy’s challengers and it will take u there as well..good luck and thanks for joining our team!! Luisa aka Stormy
Can't wait for this to get started. I would bounce over to November but there's only a week left. Had a great spin class today, burned 640 cal's!! Doing good with my food so far, hopefully I can make it through the day with out eating something I want to eat but don't NEED to eat!! Thanks for the extra butt kickin' Stormy!!
Hey! I'm a new member to spark and slowly figuring out how everything works. This challenge sounds like something I would be able to do because my classes end at the beging of december and I'm going home for chirstmas. Anyway, I'd really like to take part.
Count me in! This'll be the start I need on my way to being lighter and slimmer. I am looking forward to it, esp. after Thanksgiving!!
Fitness Minutes: (26)
9 11/23/08 9:07 P
I'm a newbie, and so excited to find a source support such as this. This challenge is a great way for me to start. I have a few days to get my ducks in a row and learn my way around this wonderful site. I have a long road to go, but with help it will be a fun and rewarding trip. I'm pumped.....
Baby steps will lead to leaps and bounds with pounds bouncing off along the way, hurray.
Welcome all to our December challenge..we are going to have fun and lose weight too..all we ask is the u come in daily and post for inspiration and motivation..this program really works if u work "it" trust me ive lost 10 pound straight for 6 months! the key is to stay focused and determined to do the work..good luck on ur journey!!
Jessica, wht can i tell u..this is for u to get ur butt in gear and get movin so lets go and make it happen..
Fitness Minutes: (3,075)
198 11/23/08 6:02 P
I would love to join this challenge!
11/23/08 5:32 P
Hi-I am new to spark and this is the first time I have ever posted a message and think this challenge is prefect to get me started.
Hey there Stormy! I'm back! I unfortunately got lazy and gained 20 pounds back!! Yikes!! Put it on in about 3 months but I still exercise! I started teaching a spin class in September. Anyway, I need this challenge for all your great support and the challenge itself. Congrats on busting through the 200's and welcome to the 100's!!!
By: Stepfanie Romine : 11/12/2008 12:18:39 PM : 93 comments We all know fast food isn't good for us, but sometimes it seems like there's no other option. Follow these rules, and you can drive through with a clear conscience!
11 Ways to Beef Up (the Nutrition in) Your Fast Food Meal
1. Look up nutrition info online before you go so you can plan your meal.
2. Say no to combo meals, even if you'll save a bit of money. They're inevitably larger and full of empty calories.
3. Say no when asked "Do you want fries with that?" Get a baked potato, a fruit cup or some vegetables instead (check the kids menu). If you can't resist, get a small order and split them with a friend. Eat them one at a time to savor them.
4. Eat side dishes, like chili, soup, or baked potatoes, as a main course, or split appetizers among several people.
5. Order from the kids menu. The portions are smaller and there are usually healthy side dishes (fruit cups and carrot sticks) and drinks (milk or real fruit juice).
6. Drink water. Regular sodas can have as many as 400 calories!
7. Ask to order sauce on the side and nix the cheese. (It's just processed American cheese anyway, so you're not missing much in terms of flavor.)
8. Choose ketchup, mustard and salsa over mayo or creamy dressings.
9. Take off the top slice of bread or bun to save calories (at least 75)!
10. Nix anything "crispy," breaded or fried. Opt for grilled or roasted meats instead.
11. Avoid trendy or specialty menu items. They're likely to have high-calorie extras like bacon, cheese or creamy sauces. Stick to original or traditional hamburgers and other sandwiches.
Welcome to our December's challenge to lose 10 pounds In our team, We will be having monthly challenges. In this team, our goal is to lose 10 pounds every month, but whatever u lose is great. Because for us a loss is a loss, no matter how big no matter how small. Our team and its members are here to INSPIRE u to keep going. To ENCOURAGE u when it seems hopeless, and to MOTIVATE u when u fall off track. We are here to laugh, cry, vent, and just talk and chat with u...whatever u may need we are here for u and each other. we have been doing this for 5 months now, with plenty of success stories. Our team is made up of a bunch of determined women and men whose hopes and dreams are to reach their goals. No, we are not perfect but every day holds new challenges and exciting beginnings. We are regular people helping one another reach our goals in a healthy and fun environment.
Join our Team as well Stormys Challengers. Please come join us to see ur goals realized as well...Good luck in ur quest to be a thinner and healthier u!!! Click on the link below to join!!!
Luisa (Team Leader) Stormy's Challengers!!
Don't be afraid to fail because only through failure do you learn to succeed.
just go to community top right click on it. then to sparkteams, click on it then type in Stormys Challengers and ur there!!
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