7 Painless Ways to Lose Weight
It’s the same old song – your diet is going to start on Monday. You’re going to get on that treadmill at least three times a week and monitor each calorie and carb like you’re the subject of a human experiment. Then, before you know it, you’re eating cupcakes for breakfast and grabbing happy hour margaritas with the gal pals and you think, “So much for that.”
First off, you have to let go of that all-or-nothing way of thinking when it comes to dieting and start by making one or two healthier choices per day rather than going “whole hog.” That’s not going to get you anywhere and it’ll be frustrating in the long run.
- Think of losing weight like buying a pair of shoes, there isn’t a “one-size-fits all” option. What works for one person may not work for another. In fact, what works for one person may be detrimental to another person’s health. Every body is different and has different food preferences and allowances as well as metabolic rates and intolerances. The only successful way to obtain and maintain a healthy weight is to keep trying different things to see what works for you.
- If you want to lose weight, you need to exercise more and reduce caloric intake. Not necessarily eating less, but eating better. Divide your normal portion in half and save the rest for later – you’ll probably feel full on less food than you’d think. Increase vegetable intake.
- If you burn, say, 500 more calories than you consume every day for a week, you should lose about two pounds. For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s a dangerous practice and can lead to more problems than solutions.
- Pay attention to labels. Everyone knows sugar isn’t the best thing for you, but once you start paying attention, you’ll notice it in places that are rather unexpected – like savory soups and pasta sauce. Buying sugar-free versions of savory items will mean healthier meals and a healthier you.
- Say “No” to meat. Generally, vegetarians have healthier body weights than others. Try dropping meat as the focus of a meal and move it towards being an accessory. Or, perhaps, even try dropping it all together – at least until the weight-loss ball starts rolling. If you’re feeling particularly daring, cut back on cheese, bread, and milk, which can mean losing fluid weight rather than fat.
- Don’t skimp on water. Seriously. Have a glass of water before or after every meal. Have a glass of water every hour when you’re at work. Thinking about a mojito? Have a glass of water first.
- Every half hour, get up and go do something. Even if it’s only for five to ten minutes. Changing up your position and getting your heart going throughout the day will get you healthier and drop the pounds quicker. Don’t stay still at your desk, keep moving.
The way to get healthier is the same way you got to where you are, now – little gestures with consequences. Use that to your advantage and be kind to yourself!
7 Painless Ways to Lose Weight
[Last Updated on July 29th 2014]
By Nima Shei MD