1. There's a simple formula for weight loss. You must consume fewer calories than you expend. Calories are the energy in the foods you eat. You use up this energy everyday during exercise and daily activities. When your body needs more energy and has used up all the calories you've eaten, it goes to your fat cells and uses the energy stored there.
2. Attitude is everything in any endeavor. You have to believe that you are able to achieve your goals. When the scale won't budge, when everyone in the office is eating donuts, when you really want to binge, you have to be able to give yourself a pep talk and stay with the program.
3. Even if you've never been disciplined, you have to know what you want and make sure you get there. This means making a diet plan and sticking to it. Your plan shouldn't be overly restrictive, or you will be unable to follow through. It should be healthy, provide energy, and allow for fewer calories than you normally expend.
4. Help yourself be successful. Get rid of junk food in your house that does not contribute to your goals. High processed, high sugar, high fat items should be removed from your home so that they are not temptations. If you have family members who are not on board with your program, keep those items as far away from you as possible, behind closed doors.
5. When shopping, remember that the closer a food source is to its origins, the healthier it is. Fresh fruits and vegetables generally provide more nutrients and fewer additives than frozen or canned items. Pre-packaged meals tend to have more sodium and preservatives and cost more than buying the ingredients separately.
6. Your body's metabolism can make a difference in how quickly calories are burned. Starving yourself slows down the metabolism, preserving energy to survive. By eating breakfast and breaking your meals into several times during the day instead of one or two, the body can continue to burn calories on a more steady basis throughout the day.
7. Water is vital in keeping a steady metabolism and improving digestion. The recommended 64 ounces a day is usually adequate, although very active individuals may need more. Water can also be in other drinks and in fruits and vegetables with high water content.
8. Fiber is a natural appetite suppressant because it absorbs liquids and helps you feel full longer. It also aids in digestion. Fiber can be found in whole grain breads, fresh fruits and vegetable, beans, and nuts. Most people have difficulty consuming the recommended 25-30 grams of fiber a day, and may need a supplement.
9. Although high protein, low carbohydrate diets have come and gone out of fashion, there is some evidence that they are most effective for weight loss. Part of the reason is our typical diets include more carbohydrates than we need to function optimally. Protein has the advantage of providing not only energy, but amino acids to build up muscle, which also increases metabolism.
10. Not all fats are bad. The fats in fish, olives, and nuts actually improve your health and keep your cardiovascular system healthy. The goal is to eliminate the unhealthy ones, found in red meat and most vegetable oils. When cooking, you can change the amount and the kind of fat (olive oil instead of butter) to make your meals healthier.
11. Foods need flavor to make them palatable. Many fruits and vegetables have their own unique flavors that can be paired with meat and pasta dishes to provide taste without heavy sauces or extra salt. Fresh herbs are also fat-free and sodium free. Too much sodium causes water weight gain.
12. There are several foods known for their metabolism-boosting properties. Hot, spicy foods, especially with derivatives from the chile family are one source. Another is calcium, found in skim milk, low-fat cheese, and yogurt. Green tea is also widely used to rev up the metabolism and has several antioxidant health benefits as well.
13. Dining out is always a challenge to the calorie conscious. First of all, as with all meals, portion control is key. For example, protein portions should be the size of a deck of cards. Don't be afraid to split an entre with a fellow diner, eat an appetizer for dinner, or box up half the meal to go home.
14. When dining out, also remember that you're in charge of your food. Don't be afraid to ask how your food is prepared. Be sure to request salad dressings, sauces, and gravy on the side. When possible, ask the server to refrain from leaving chips, bread, or crackers at your table.
15. For many of us, eating is an emotional experience. It may have started when we were rewarded as children with candy or cookies. We eat something special because we deserve it. In order to lose weight, you have to break those habits and find non-food ways to reward yourself, like a spa day or a trip to the ballpark.
16. On the other hand, sometimes we eat when we're sad or upset. Serotonins in carbohydrates can actually change our mood, but we usually choose ice cream or cookies or other unhealthy sources, and usually eat too much. Before you resort to comfort food, plan on other activities that can raise your spirits. Intensive exercise can be a great mood lifter and burns calories.
17. To maintain a healthy diet, you will have to allow yourself to cheat every once in awhile. When your sister brings a fantastic cheesecake to a family dinner, go ahead and have a taste. Fully enjoy the experience, but don't feel you have to consume an entire piece. When chocolate cravings hit, eat a chocolate kiss or two, instead of baking an entire pan of brownies.
18. One of the simplest ways to eat less is to allow yourself to enjoy the experience. Eat slowly, while sitting down. You may even want to have nice linens, fresh flowers, and candles available to thoroughly enjoy the experience. When you start to feel full, don't eat any more. It takes 20 minutes for your brain to register that you are full, so taking your time will keep you from overeating.
19. Use your mind to your advantage. Visualize your new body, fitting into new attractive clothes. Imagine turning heads of the opposite sex. When you see a bag of potato chips, imagine it as a huge globule of fat clinging to your gut. Imagine the cholesterol slowing down the flow of blood in your arteries. Whatever helps you, positive or negative images, use it to keep on track with your goals.
20. Sometimes, you'll just blow it. You'll eat an entire package of cookies, when you meant to have just a few. Maybe you'll go to a carry-in or buffet, and everything looks so good that you eat way more than you intended. When that happens, it easy to give up on yourself and decide you can't succeed. Instead, evaluate what led to the situation, prepare an action plan for next time, and go on. Don't give up.