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

  • 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
  • MUNCHKIN2235
    This is wonderful and useful info. Thank you so much! - 5/27/2014 5:47:35 PM
  • Wonderful article. I find the most success on focusing on the healthy foods I want to eat, versus focusing on what I don't want. If a person continually tells themselves, I can't eat this or that, then that is exactly what we they will have a problem resisting. I also enjoyed the tip about exercise for 10 minutes if that is all that you can do. I find that if I tell myself to at least try and get on the bike or go for a walk, I am more likely to do it. A little effort is better than no effort at all. - 5/21/2014 7:01:49 PM
  • I just read "Diet Cults," and I highly recommend it. One thing the author (Matt Fitzgerald) mentions is the most important factor in losing weight and keeping it off is MOTIVATION.

    And all of these tips are healthy. Thank you for encouraging people to skimp on, not cut out, sweets, and to treat themselves. Food is fuel. Food isn't "good" or "bad." It's just food! - 5/21/2014 3:42:20 PM
  • Great read. I find so much helpful information on SP.
    - 5/21/2014 3:20:47 PM
  • ARIELHAY
    Good article. Nice to read that am doing the right things to be in better health. - 5/21/2014 12:08:15 PM
  • Really? many of these things are what got most people in to trouble in the first place. 'Most' people have trouble with moderation especially those with a great deal of weight to lose and these types of articles just make it that much harder to be successful - 5/21/2014 11:59:15 AM
  • I REALLY needed these reminders today. Plus, the Henry Ford quote is one of my faves. I'm going to save that and add it to my motivators. - 5/21/2014 9:59:12 AM
  • SGL2010
    Terrific article. Thank you. Helpful ideas and good reminders (esp exercising in short bursts and asking if I can continue. This works for me, but do I do it? Not consistently).

    Way to go Greenhome. I will think of you when I lose 10 lbs and and re-assess my wardrobe. That's good motivation. Thank you for sharing. - 5/21/2014 7:45:21 AM
  • I loved these and try to do allot of them, such as indulge in foods I like. I also loved the carb rule. Low carb diets, such as a the no gluten diet craze is a gimmick. The only reason people lose weight off those things is usually because when they give up carbs or "gluten" they give up processed foods, refined white pastas, breads and flour as well. I switched to whole grain foods. I eat Daves Killer Bread, whole wheat flour, brown rice and whole wheat pastas. I think its much healthier, than trying to cut out all "gluten," when you do not need to do it. - 4/24/2014 6:31:50 PM