General Weight Loss Tips

Every person is different and as a result weight loss methods will vary for each. The one constant is that learning to eat in a healthy way and understand what your body needs is something everyone should do.


Downsize Your Dishes: Using a smaller plate really can help you eat less. A study proved that even nutrition experts consumed more food when they ate from larger dishes and used oversized serving utensils. If they didn't notice they were eating more, how will the rest of us? Try using a salad plate for your dinner plate and your portions may downsize, too.


Practice Portion Control: Measuring food may seem like drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

LogoLearn more about Portion Control Practice...


Learn to Read Labels: To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

LogoLearn more about Nutritional labels...

Soup and Salad for Starters: Enjoy a small bowl of broth-based soup or a veggie-filled salad before your largest meal (typically dinner). If you are particularly hungry, try both. Soup will take a while to eat, which will allow it time to take the edge off your appetite; fiber-rich vegetables are naturally filling and will help you eat less later on.


Keep Seconds Out of Sight: Even if you know you are probably going to eat two servings of a particular food (like bread) start out by putting only one portion (i.e. slice) on your plate. If you have to stop and think before you go back and get that second helping, you will be more likely to consider doing without it. If it is already sitting on your plate, it's most likely a done deal.


Snack Smart: You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.


Eat More Grains and Produce: Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.


Eat Enough, Often Enough: One of the worst ways to lose weight is by skipping meals. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!


Drink Plenty of Water: Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight. Down Some H2O:  Skip the diet soda and drink a tall glass of cold water before your meals. Doing so may help you feel fuller and prevent overeating. Plus, drinking ice-cold water may actually give your metabolism a tiny boost.

LogoLearn More about Drink More Water practice...


Get Moving: It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

LogoLearn more about Cardio...


Write it Down: The first thing anyone who wants to lose weight should really do is keep a food journal or diary. (You have probably gotten the point that we really believe in keeping track of what you are eating and how great it is) All you have to do is jot down what, when, and how much you eat in a notebook or in an online resource. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

LogoLearn more about a Food Journal Practice...


Want to keep learning?...Mindful Eating Suggestions