Was at the web search page on Sparkpeople, and saw a link to this PopSugar article. Then I searched for best weight loss tips and found some interesting bits of information in there.
from the article linked to below, at PopSugar: "In an effort to understand the science behind how to effectively lose weight, POPSUGAR spoke with industry expert Dr. Justin Holtzman of the Holtzman Medical Group. "The most effective way to lose weight, and studies have shown this, is that you need to limit your total calories per day," Dr. Holtzman explains. "The most effective way to do this for long-term success is to track everything you eat, have a calorie limit, and stick to that limit."
The other suggestions include: Eat more mindfully. Include apple cider vinegar in your diet (I would recommend using it as a salad dressing, but some put a little bit in their water and drink it. This can be hard on your stomach, so I don't do this), increase your fiber intake, drink green tea (which apparently signals the body to burn fat, according to the article), and last but not least, set a plan which works for you. For me, that plan is South Beach Diet, but I know it doesn't work for everyone. It pays to keep trying to see which diet plan is the most satisfying, makes sense, and which you can prepare every day.
The next link is from Healthline and has tips like the above (Eat more fiber. Spark even has a list of the foods that are the highest in fiber to help guide you in this, and South Beach recommends eating a half cup of beans every day. My Dad and I do this by eating Refried beans, which we both love and find very satisfying). Ditch added sugar, which means reading food labels to see if it has added sugar in it. A friend looks to see if sugar is in the top 3 components of any food she buys and she won't eat it if it is high in sugar.
When you cut fats from your diet, make sure you still eat healthy fats, like olive oil in your salad dresses, etc. It helps you feel full and satisfied and it helps you utilize your vegetables better.
Minimize distractions by eating without electronic devices around. Eat mindfully, putting your fork down between each bite. Savor the bite. I find this really helps me. I can eat a bite of a cooky, savor it, and think, 'That wasn't worth it" and throw the rest of the cooky away. It works, try it!
Walk at least 30 minutes a day. Cook more meals at home (which is where South Beach has really helped me. Great recipes in those cook books!) and eat a protein rich breakfast.Makes a big difference for me.
Don't drink your calories. Water is best! Stay hydrated throughout the day, carry water with you. Shop smart, don't shop hungry and make sure you make a shopping list and take it to the store with you. I keep my shopping list on my phone, so it is always with me.
Cut back on all refined carbohydrates: Pasta, Bread, and sugar, white flour, etc. "These types of foods are low in fiber, are digested quickly and only keep you full for a short period of time (19).
Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes." the corollary: eat more whole foods. If you make smoothies, use the whole food, don't strain the pulp out.
Lift heavier to get lighter, (strength training!) it builds muscle, tones you (makes you look slimmer!) and it helps with every day activities.
Buddy Up! Having someone to check in with or do activities with can really help. Even if your family is not "on the diet" with you, they may be willing to help you cook, go on walks with you, etc.
Don't deprive yourself, telling yourself never again can be a failing point. I will say this, I have told myself if I really want it, I can have just one bite. But then I chew that bite and think about whether or not it satisfies me. I also will drink a V8 and eat a cheese stick first. very often I don't want more of that "trigger" food, it isn't as good and it isn't as satisfying as one would think. There are foods that I really need to think about planning for. I am not eating bread right now, and it is one of my favorite foods of all time. So... do I plan to eat a slice once a week? Once in a great while? I need to think and plan for it, but for right now, it is not on my list of foods to eat. And that's very much my choice.
Be realistic about your weight loss goals. For me, this translates to, "I want to be healthy, feel healthy and I want to be able to do my dog sports (run, jump, walk all day, etc.)." So that's the primary goal behind my weight loss. The other one is, I want to stay on my feet as long as possible and if at all possible, die on my feet doing something I love. I realize that last may not be possible, but I can at least try... and have fun trying.
Snack Smart and fight the boredom: "Snacking on unhealthy foods can cause weight gain.
An easy way to help shed pounds or maintain a healthy weight is to make an effort to have healthy snacks available at home, in your car and at your place of work.
For example, stashing pre-portioned servings of mixed nuts in your car or having cut-up veggies and hummus ready in your fridge can help you stay on track when a craving strikes"
This is perfect. Build in snacks into your routine. This helps so much to stay on plan and fight the between meals hungries. Low Sodium V8 is perfect! At least for us, your mileage may vary. And for boredom, going for a walk and/or doing craft projects can keep both your mind and hands busy.
Think of all this as investing in yourself. If you are not healthy, you can not be there for your family and are not as "up to it" to be there for them when they need you. So it is worth it to invest in yourself, take time to go for a walk, be alone, etc. when you need it.
Set meaningful goals, both during weight loss and for afterwards!
This blog is a timely reminder to me of some things I need to remember as I embark on the second half of my weight loss and fitness journey. I am nearly half way there and will soon be at my 50 pound weight loss.... I hope!