By Michael A. Smith, MDFeeling overwhelmed by the never-ending flood of weight loss information? You’re not the only one.
Conflicting reports and headline-driven fads can often be dizzying, derailing us from the key tactics that actually work. So how do we cut through the noise and stay focused?
The answer is simple: by sticking to a regimen and incorporating good habits that have been proven to support a healthy weight.
The tips below may not be revolutionary or late-breaking, but they work. Sure, you may have heard some of these before, but have you actually tried them? There’s no time like the present!
1. Eat multiple small meals throughout the day to help boost your metabolism. Don’t starve yourself all day to justify a big meal at night, as doing so will only counteract your dieting efforts.
2. Drink a glass of water before eating. Water expands your stomach and signals your brain that you’re full. This means that you’ll probably eat less.
3. Concentrate on portion control and meal planning. Dr. Andrew Weil, an industry leader and Life Extension® advisory board member, says to choose foods that you really love to eat. Also, be sure to chew your favorite foods slowly, savoring the flavors and scents.
Eating slowly not only helps you enjoy your food, but it also helps prevent overeating: Remember, it takes about 20 to 40 minutes for your stomach to signal your brain that you're full.
4. Cut your bread servings in half. Replace those calories with dark colored fruits and vegetables.
5. Get up from the table when you're done eating to help avoid nibbling. Wait 20 to 30 minutes before cleaning the dishes and putting away the leftovers, giving your brain enough time to receive the signal that you’re full. This will help you avoid the temptation to eat more when you’re cleaning up.
6. Once your meal is over, take a walk to help digest your food. Reflect on what a wonderful meal you just had, and focus on how the company and conversations contributed to the experience.
7. Use resistance bands at work. Every 30 minutes, exercise one major muscle group. Use slow and deliberate motions to get the maximum benefit from the resistance. If you need guidance, most manufacturers include diagrams showing the exercises you can do.
8. Laugh! It really is good medicine. Psychotherapists have used humor since the eighties to help people cope with stress.1 Remember, stress is a MAJOR cause of “binge” eating.
Looking for more technical diet and nutrition info, including proven supplements that you can add to your daily health regimen to support a healthy weight? Check out our report, Natural Approaches for Losing Weight.
By pairing that research with the tried and true tips in this post, you should be well on your way toward weight loss success.
- William Fry and Waleed Salameh, Handbook of Humor and Psychotherapy: Advances in the Clinical Use of Humor, Professional Resource Exchange, Sarasota, FL, 1987.
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