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10 common sense weight loss tips


WebMD Medical Reference
Medically Reviewed by Dr Rob Hicks

A weight loss programme is all about common sense and a healthy balanced diet. You should lose weight sensibly and keep it off by changing how you think about your diet and health. As a little bit of extra motivation here are 10 top tips to help you reach your goal.

Eat slowly

Research has shown that people who are overweight tend to bolt their food. Savour and enjoy what you eat and take time to chew your food. Macrobiotic practitioners advise chewing each mouthful 30 times as this allows the enzymes in the saliva to start the digestive process.

 

Stop eating before you feel full.

Remember, it takes approximately 20 minutes for the stomach to tell the brain that it is full!

Never skip meals.

When losing weight, it is important to maintain an even blood sugar level to prevent hunger. If you skip a meal you are more likely to give in to a craving.

 

Only weigh yourself weekly.

Try not to become a slave to the scale, remember weight loss is a long process and your weekly weigh-in will give you a good overall idea of your progress. If you weigh yourself too often you may become disheartened if you don’t drop pounds as quickly as you would like.

Use a smaller plate.

The fashion these days, particularly in restaurants is to serve food on a huge white plate. While this may look pretty it is bad for dieters as psychologically you won't feel as if you have eaten enough. At home serve your food on a small plate for a simple way to make you feel fuller.

Reduce your alcohol intake.

Alcohol is a source of empty calories and cutting down is an excellent way of increasing weight loss

Eat high fibre foods.

High fibre foods are the dieters' friends as complex carbohydrates release energy slowly and keep you full for longer. Porridge is an excellent breakfast for this reason and if you do have to have a muffin choose a low fat bran muffin for extra energy.

Keep hydrated.

If possible drink about six to eight glasses of water, or other fluids per day. Water is essential for the healthy functioning of the body and often we can mistake thirst for hunger. Water will also make you feel fuller, if you have a mid-afternoon craving try drinking a big glass of water and see if you are still hungry ten minutes later.

 

Avoid temptation.

When shopping try not to buy snacks and sweets for other members of the family, you will be doing them a favour if you stock up on fruit, nuts and seeds instead. Unsuitable food can be stored in a box at the back of a cupboard as out of sight is, hopefully, out of mind.

 

Exercise.

Weight loss occurs when more calories are expended than ingested and the most effective way of maximising your weight loss programme is by incorporating regular exercise into your routine.

Check with your GP if you want to lose a large amount of weight, or have a current medical condition, before starting any exercise or weight loss plan.

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Reviewed on September 09, 2013

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