For decades, men and women have been consciously, and actively, doing battle with the bulge, and rightly so. Being over weight can lead to a host of medical problems, both physical and mental. There are tons of different dieting strategies to choose from, but what works for one doesn't necessarily work for another. This article will list 20 of those stratagies, the most common ones and, reportedly, the most affective ones.
1. Eat lots of fiber and water.
Fiber and water help to make you feel fuller, and promote good digestion.
2. Be prepared
Keep some healthy snacks in your desk at work or in the glovebox of your car. When you get a craving, reach for one of those intsead of a sugary snack.
3. Bring your lunch to work.
Not only is a home-made meal more healthy, you save money and set a great example for those around you. Dried fruit, walnuts, wheat crackers and low-carb snack bars are quick healthy snacks that won't undermine your dieting efforts.
4. Avoid take-out and fast-food.
There aren't many healthy take-out option out there. Take-out and fast-food are usually swimming in calorie-laden sauces, and brimming with fat, sugar and tons of salt; the perfect invitation for Old Man Cellulite.
5. Exercise
Most people cringe at the mere mention of the word exercise. The truth is, regular everyday activities like walking, shooting hoop, swimming and bike riding, constitutes exercise.
6. Size really does matter.
And, not just your waistline. Portion control is a great way to reduce your intake of calories, fat and sugar. There's no need to eat like a bird, but taking smaller portions will make a big difference in your weight loss efforts.
7. Reduce the stress in your life.
Stress has a way of creeping into your life when you're not looking. Before you know it you feel as if the weight of the world is resting on your shoulders. Many people turn to food when their stress level is elevated as a way to find comfort, and relief, from the stress; albeit temporarily.
8. Drink plenty of water.
Water flushes your body of toxins and also keeps you hydrated. When you're hydrated your energy level remains fairly consistent, when coupled with eating healthy foods. When your energy level stays relatively high throughout the day, you're less likely to feel rundown, and more likely to get in some exercise.
9. Eat your breakfast.
A meal in the morning will jump-start your metabolism without any effort on your part. The more pumped up your metabolism gets, the more calories and fat your body burns up. You're also less likely to gorge at lunchtime. Breakfast really is the most important meal of the day.
10. Three squares isn't right for everyone.
Many of us are conditioned to eat 3 square meals a day. For a number of reasons, some people find that eating 5/6 smaller meals throughout the day, rather than 3 large ones, is much more effective for their weight loss efforts. Their metabolism is kicked into gear more often, they aren't so hungry in between meals, and they don't eat nearly as much food at each meal.
11. Healthy foods make a huge difference.
Your body thrives when it is nourished with an ample supply of vitamins, minerals and nutrients. The best way to feed your body is by eating freshly prepared foods. If fresh isn't available, reach for frozen instead of canned, and purchase organic whenever possible.
12. Snack in between meals.
Sounds a bit absurd. You're trying to lose weight. The last thing you think is a good idea is to snack in between meals. But, healthy snacks help to regulate your blood sugars which will reduce your cravings.
13. Steer clear of the grocery store with an empty stomach.
Doing your food shopping when you're famished is a perfect way to end up with kitchen cabinets loaded with unhealthy foods. And, avoid prepackaged food. They're usually over processed which removes most, if not all, of their nutritional value, and they taste about as good as the packaging they come in.
14. Sit down and eat your meals.
Grabbing a sandwich or burger between points A and B is never a good idea. It causes you to consume your food rapidly, and not chew it properly, which doesn't help your digestive track at all.
15. Don't rush your meals.
Did you know it takes your stomach approximately 20 minutes to signal your brain you're full? When you rush your meals you can over eat before your brain realizes you're full.
16. Reduce your intake of food as the day progresses.
The later in the day it gets, the slower your metabolism operates. Continuing to take in a lot of food, especially toward the evening, doesn't allow your body to burn off the calories as quickly. The result? Your body will begin storing those calories as fat.
17. Never give up
As with any changes you're making in your life, take small steps and don't get down on yourself if you slip up. One slip up can't touch the benefits of many successes.
18. Avoid the alcohol.
Those spirits may taste great on the lips, but the calories they contain head right for the hips.
19. Don't starve yourself.
A famished person, and a 7 course meal, aren't a good mix when you're doing battle with the bulge. And besides, it's not at all healthy for your body or mind.
20. Don't fall for fly-by-night fad diets.
As much as the manufacturers want you to believe their product is just what you've been looking for to win the battle of the bulge, a healthy life style is the only real way to do it.
This list is not all inclusive, but the strategies mentioned are a good place to start to become victorious in your efforts to regain control of your personal weight. Dieting doesn't take a master's degree, but it does take some self-discipline, and effort, on your part. Dieting is about loving your whole body, both inside and out, not just your waistline.