Diets

Top 10 Tips for Weight Loss Success


Health Management Resources (HMR), the leading medically based weight loss and maintenance program, knows there is no magic bullet for losing and keeping off unwanted pounds. Fads will come and go but the following are some realistic and sensible strategies to help you get started and stick with your weight loss and maintenance plan.

Choose a plan that makes sense

Pick a program that focuses on strategies you can practice long-term, not just while you are “on the diet.” Meal replacements, like shakes and portion-controlled entrees, make it easier to cut calories now and in the future. A plan with lots of vegetables and fruits allows you to eat in volume without a lot of calories, and they’re loaded with nutrition.

Make your home a safe haven

Fill your home with healthy, low-fat, quick and easy food options. A bowl of fresh fruit on the counter, for example, can make it easy to have a healthy snack.

Don’t go it alone

Research shows that people are often more successful when they lose weight with a friend or a group.

Drink your fluids

It is important to stay hydrated, especially when you are losing weight, because your body will naturally lose some water. Make sure you drink at least eight 8 oz. glasses of non-caloric liquids per day.

Make a strong start

Contrary to common wisdom that “slow and steady” weight loss is best, recent articles have found that dieters who lost weight quickly, lost more total weight and kept off more weight long-term. Researchers concluded that how well dieters do in the first 2-4 weeks predicts their success up to five years later.

Make a plan

If you don’t plan out what you’re going to do, the world has a plan for you. Map out the first day of your week to get a strong start you can build on the rest of the week.

Track your progress

Food and exercise records help you stay accountable to your diet plan, reinforce your success and give you valuable feedback on how to continue to build your skills.

More is better

When your weight-loss plan includes healthy strategies like vegetables and fruits and meal replacements, the more of these you eat the more success you’ll have. You don’t have to be hungry to lose weight. On the contrary, if you stay full on low-fat, low calorie foods, you’re more likely to stay on your diet and lose more weight overall.

Make a plan

If you don’t plan out what you’re going to do, the world has a plan for you. Map out the first day of your week to get a strong start you can build on the rest of the week.

Target your “easy wins”

Simple substitutions are often the easiest way to cut calories. Drinking a diet soda instead of a regular soda every day will save you 15 or morepounds in a year. Eating a turkey sandwich with lettuce, tomato and mustard instead of a roast beef sandwich with mayonnaise just twice a week will save you another 15 pounds.

Keep moving

Daily physical activity, like walking, along with healthy eating is key to long-term weight-loss success and maintenance. Once again, more is better.

Easy Swaps

With these strategies under your belt, try the following “Easy Swap” system along with physical activity to help drop those pounds:

Easy Swap: Coffee w/milk, sweetener

Instead of: “coffee house” latte

How often: 5 days a week

Lose in a year: 18 – 20 lbs.

Easy Swap: Whole grain cereal w/skim milk

Instead of: a bran muffin

How often: 3x a week

Lose in a year: 14 – 15 lbs.

Easy Swap: Mustard

Instead of: mayo on sandwiches

How often: 3x a week

Lose in a year: 12 – 13 lbs.

Easy Swap: Turkey sandwich w/lettuce and tomato

Instead of: cheeseburger and fries

How often: 3x a week

Lose in a year: 8 – 10 lbs.

Easy Swap: 6 oz. baked potato w/sour cream

Instead of: 5 oz. french fries

How often: 3x a week

Lose in a year: 10 lbs.

Easy Swap: 20 oz. diet soda

Instead of: regular soda

How often: 7 days a week

Lose in a year: 25 lbs.

Easy Swap: Piece of fruit

Instead of: a candy bar

How often: 5 days a week

Lose in a year: 10 – 12 lbs.

Easy Win: Physical Activity

How often: 7 days a week

Lose in a year: 25 lbs.

Walk 10 minutes out, and then 10 minutes back.

At some other point in the day, walk again,

10 minutes out — then 10 minutes back.

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