Best Weight Loss Strategies
Experts offer their advice on the best weight loss strategies to not only get the weight off, but to also keep it off.
Get back to basics with these tried and true weight loss strategies that never go out of style.
New diet fads come and go, almost on a daily basis. Should you base your eating habits on something as fleeting as the latest fashion trends? Most experts agree that the best weight loss strategies rely on proven eating methods that have stood the test of time.
1. Eat Breakfast
Don’t skip breakfast. When you have something to eat in the morning, it will not only energize you for the day, but it is also a very effective way to reduce your daily caloric intake. People who skip breakfast tend to consume more calories throughout the day.
2. Eat Slowly
Take a bite or two, then put your fork down. Nibbling will help your body recognize that it’s had enough to eat, without overeating. When you gobble your food, you’re more likely to eat more than you need.
3. Get the Most from Your Exercise Routine
During exercise, keep the transition between exercises to under 30 seconds. This will help optimize calorie burn for faster weight loss.
4. Avoid Snacking at Night
Quit eating at least 3 hours before going to bed. When you sleep, your metabolism slows, so make sure you’re not eating right before your body shifts into fat storage mode.
5. Add Some Dumbbells to your Workout
Make strength training an important component of your exercise routine. When you add lean muscle, you’ll automatically increase your metabolism for faster fat burning benefits that last long after your workout is over.
6. Think Twice About Those Cravings
When you’re feeling the temptation to grab a snack, ask yourself if this craving is coming from hunger. Unless your body is actually hungry and in need of nutrition, nothing you eat is going to change how you feel.
7. Get Enough Sleep
Strive to get between 6 and 8 hours of sleep every night. When you cut your sleep short, the hormone ghrelin increases, which also increases your appetite. This, of course, leads to weight gain. Additionally, scheduling a couple of short breaks each day to practice deep breathing can reduce cortisol, the stress hormone that is prone to storing belly fat.
8. Brown Bag It
A 2012 study in the Journal of the Academy of Nutrition and Dietetics, showed that people who go out for lunch, even if it is just once per week, lost an average of 5 fewer pounds. Packing your own lunch is one of the top weight loss strategies for success.
9. Start with Vegetables
When you start by eating your vegetables, you’ll not only eat more of them, but you’ll be less tempted to eat the higher calorie foods. This is an excellent strategy to naturally reduce your caloric intake.
10. Schedule a Cheat Day
Resist cravings for things you know you shouldn’t have by giving yourself permission to indulge on a specific day of the week. When you give yourself the freedom to indulge, you’ll gain more control over your cravings, but you’ll also feel less deprived. Just don’t go overboard!
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