10 Easy Ways to Stick to Your Weight Loss Goals

Posted: February 14, 2010 in food, health, nutrition, physical therapy, Sports Medicine, Uncategorized, Weight Loss
Tags: , , , , , , ,

By Sylvia Anderson, IH Editor — Published: February 11, 2010

Starting a weight loss plan is challenging for even the most disciplined eater, especially when you are taking in less than you are used to. How can you stick to your goals without giving into temptation? The following 10 easy strategies will help you lose weight and maintain your weight on a regular basis . . .

Having trouble sticking to a healthy eating program? Try these 10 tips to make sure you don’t fall off the diet wagon:

1. Eat Your Breakfast. Think you don’t have time to eat in the morning? You might want to think again. Breakfast is actually the most important meal of the day, setting you up with the nutrition you need to get through the morning and avoid eating too much at lunch and dinner. Skipping meals is never a good idea, but going without breakfast will deplete your energy levels and make you more likely to eat more throughout the rest of the day.

2. Drink Plenty of Water. Water will help you feel fuller for longer periods of time as well as flush toxins and impurities out of your body. Try not to drink too much at one time—excessive water consumed too quickly could make you feel sick. Instead, try drinking a glass of water before each meal and taking regular sips throughout the day.

3. Chew Gum. Sugarless gum will keep your mouth occupied and make you feel as if you are eating, which will in turn keep you from feeling hungry. Pop a piece in your mouth whenever you feel the urge to grab a snack.

4. Eat Small Meals. If you eat throughout the day, you’ll be less likely to feel hungry between meals. Try eating six small meals as opposed to three larger ones to keep your metabolism high and your stomach with something in it throughout the day.

5. Eat Lean Protein.  It takes the body longer to break down protein as opposed to carbohydrates, so when making food choices, go for a lean piece of meat or eggs instead of bread or other simple carbohydrates. You’ll feel satisfied for a longer period of time.

6. Eat More Fiber. High-fiber foods swell up inside the stomach, leading to a long-lasting feeling of fullness. They also generally require more chewing than other foods, which psychologically triggers a feeling of satisfaction.

7. Reduce Your Carb Intake. You’ve heard it time and time again and that’s because it works! Eat less carbs. The reason why is because carbohydrates turn to sugar and stimulate insulin production, which makes you feel hungry again sooner and also makes you crave more carbs.

8. Brush Up. Brushing your teeth and tongue leaves your mouth feeling clean and fresh—and also makes you reconsider eating something immediately afterwards. Whenever the urge to snack strikes, dash to the bathroom and clean your mouth first.9. Get Some Exercise. A little hard work outdoors or in the gym is good motivation to make healthier food choices—after all, you don’t want to put fat and calories back into your body so soon after you sweated them off. Hit the gym before dining out or other situations when you might be tempted to overindulge.

10. Stay Busy. Ask yourself: are you really, truly hungry, or are you just bored? It can be easy to confuse the two. If you find yourself eating because there is nothing else to do, get up and get moving or find some work or a chore that needs to be done so you can keep your mind off of food.

By making a conscious effort to follow these 10 tips, you will have a much easier time getting your diet plan to stick – for the short- and long-term.

Get Strong! Stay Strong!



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