Nutrition Articles

13 Weight-Loss Rules You'll Love to Follow

How to Make 'Dieting' Fun!

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4. Love what you eat. When you eat or drink anything, do so slowly, mindfully and without distraction. By doing so, you'll increase your enjoyment and slow down your eating which will allow you the time to notice when you've had enough. And if it's a treat you're having, you'll feel so much more satisfied even if eating less because you'll have relished every bite, guilt free.
 
5. Lie around and do nothing. If you've ever stayed awake burning the midnight oil, here's your excuse to shut off the lights: Getting 7-8 hours of sleep every night is essential for weight loss. Individuals who are sleep deprived have higher levels of the hunger hormone ghrelin and lower levels of the fullness hormone leptin, which causes them to eat more calories. Perhaps we should rename beauty sleep to slimming sleep!
 
6. Don't skip breakfast. Think you'll be saving calories by skipping your morning meal? Think again. After an all-night fast, the best way to jump-start your metabolism is to eat within the first hour of waking. Studies have shown individuals who skip breakfast tend to over-consume at lunchtime or later in the day, offsetting all the calories they saved by skipping breakfast. Even if it's something small, try a quick and healthy morning meal to help set you up for success later in the day.
 
7. Dig into carbohydrates! Lately, carbs have gotten a bad rap. But not all carbs are created equal. We'd all be better off skimping on the sweets, processed foods and refined flours that make up so many snack foods. Leave those on the grocery shelf! But there's no reason to give up all carbs, especially the whole sources you'll get in healthful fruits, vegetables, beans, legumes, whole grains are dairy products.
 
8. Go out to eat. One of the first things people are told when losing weight is to cook more at home and stop eating out. This is good advice in general—but you don't have to give up on a fast takeout meal or your favorite restaurant in order to slim down—especially these days when restaurants are creating healthier, lighter fare than ever before, and sharing those nutrition facts on menu boards and their websites. There are loads of ways to enjoy eating out without blowing your diet.  Many menus offer lighter options, and good chefs are more than willing to accommodate special requests. Because restaurant portions do tend to be larger than normal, bring a friend. Split an entree to save calories and money. Or, order an appetizer as your main course.
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About The Author

Ellen Goldman Ellen Goldman
Ellen Goldman has bachelor's and master's degrees in health and physical education. An AFAA-certified personal trainer and certified wellness coach, she is also the founder EnerG Coaching, LLC. Through one-on-one and group sessions, Ellen helps individuals make positive lifestyle changes, lose weight, manage stress and attain work-life balance. Visit her at www.EnerGcoaching.com.

Member Comments

  • I agree with most of this accept for the part that says don't diet. I have to diet or I will starve to death. What we need to do is use a dictionary and we will realize that the word diet doesn't just mean to restrict what you eat. The first definition of the word diet is: what a person or animal usually eats or drinks. So what we should do is start eating and drinking healthier. - 9/28/2014 6:08:16 PM
  • how true I haven't read all of this but I just love number three its SO TRUE. Stop obsessing about not doing the right thing and just do something, Walking is virtually free and so are calisthenics.All you need is the space and will power - 8/27/2014 9:45:30 PM
  • The article had a good point- treat yourself with kindness, and it was appreciated . But I have often gone overboard and find it difficult to find a balance. There is NEVER one treat for me, so I do well avoiding cookies.... - 8/23/2014 9:22:12 AM
  • FUTUREMRS7
    Good article! This was helpful!! - 8/22/2014 4:25:12 PM
  • Great article! - 8/22/2014 1:53:31 PM
  • I noticed that one of the references is Dweck's _Mindset_, which is an excellent study on how our thinking limits us, as stated at the start of the article. Changing our attitude toward food and exercise is the start to a lifestyle change toward health. I have read other studies that show that deprivation leads to excess. It's all mental. It'll take time and effort, though, to change the thinking about food and exercise, but it can be done by being conscious of our thoughts and attitudes. Journaling is great for this! It can bring to light what's hindering our progress toward health and lead toward change, but it does have to be a conscious act. - 8/22/2014 11:46:59 AM
  • EXCELLENT Article ! I TOTALLY agree ! This is what I've done over the past 2 years with SparkPeople and I've lost 40 pounds, lowered my cholesterol/trigl
    ycerides and blood pressure, and gotten HEALTHY ! Thank you SparkPeople ! I LOVE SP !

    - 8/22/2014 9:40:13 AM
  • Gotta disagree about the carbs. May be true of some people but not others. I tried the Atkins Diet, didn't lose a thing, and got so sick and dizzy that I had to give it up so that I could function at work. I have tried many diets through the years and found that the one that worked best for me was a high carb diet. Of course, the carbs were limited to vegetables, fruit, and whole grains, and I had to walk 3+ miles at least six days a week. I lost 65 pounds on that diet, was able to stick to it and maintain my weight loss in excellent health for five years, and never had an illness during that whole time. Foolishly, during a period of personal crisis, I let myself go and regained so I am now starting over. A high carb diet does not work unless paired with a faithful exercise. Also whole grains, as well as the fruit and vegetables, contain many antioxidants as well as the fiber, associated with cancer-prevention
    . It has been known for decades that people who eat whole grains have a lower incidence of cancer. So why don't nutritionists not come out en masse condemning carbs as unhealthy, because it just isn't true. It is the refined carbs that are unhealthy and nutritionists have risen en masse to condemn those. - 8/22/2014 9:38:47 AM
  • MMGAGE1701
    Eating carbohydrates of any kind raises your insulin levels. When your insulin is up, your fat stores are locked down and can't be used for fuel (which is why they exist in the first place). The truth is ALL carbs are bad. There are numerous scientific studies which demonstrate this while there's not ONE to demonstrate any benefit from them. I don't understand why "nutritionists" keep ignoring this. - 8/22/2014 8:20:10 AM
  • Great article! - 7/15/2014 8:25:33 PM
  • JEERNEE36
    I really enjoyed the tips and I keep starting some and can't seem to finished but I hope I will find the one right thing 4 me - 7/15/2014 4:31:03 PM
  • Good advice. - 7/14/2014 8:54:39 AM
  • Enjoyed the info. I like how more and more I'm seeing that "diet" is the food you eat on a regular basis as opposed to a set of eating rules to follow. I think if we all adopted that thinking we would do better overall when it comes to making wiser food choices. - 7/14/2014 1:31:12 AM
  • THANK YOU !! ENJOYED READING THE ARTICLE. - 6/4/2014 10:44:15 AM
  • Good one. Thanks - 6/1/2014 6:42:36 AM

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