Everyone knows that the simple formula to weight loss is eat less and exercise more but here are the Top 10 Diet Tips for weight loss to get your plan started today!
Secret 1: Control Portions> Less than 20 years ago, a standard cup of coffee with whole milk and sugar measured in at 8 ounces and 45 calories. Today, many java junkies have replaced that cup with a Starbucks 16-ounce Grande Mocha Frappuccino, which weighs in at a whopping 380 calories (www.starbucks.com). To burn all those extra calories, your client would have to walk for at least one hour. Successful weight “losers” control their food portions. In fact, research suggests portion control is the greatest predictor of successful weight loss. Help clients control portions by teaching them to read nutrition labels; carefully measure out servings; eat only a single helping; use smaller serving dishes; and resist the urge to “clean their plates.”
Secret 2: Be Mindful When Eating> Many people turn to food when they are bored or stressed out. Encourage clients to eat when they’re hungry and stop when they’re full. That means paying attention to everything they eat. Teach clients to ask themselves why they are heading to the fridge or pantry. Are they really motivated by hunger, or are they really just bored, stressed, sad, tired and maybe even full from their last meal or snack! Emotional eating can wreak havoc on a well planned weight management program.
Secret 3: Exercise Regularly> Fitness is key in losing weight and keeping those pounds off. More than 94% of participants who succeeded in their goals in the National Weight Control Registry increased their rate of physical activity (NWCR 2007). In fact, many who lost weight reported walking for at least 1 hour per day. And for those who kept the weight off, exercise was also crucial. This was evident because the registry participants who dropped out of fitness programs ended putting the pounds back on (NWCR 2007). Remember, as people lose weight, a proportion of each pound comes from muscle; that, in turn , slows down the metabolism and makes it difficult to keep the weight of. Although walking and other cardiovascular exercise is important for burning calories, be sure to recommend a resistance training program to help clients preserve their lean tissue and keep up their metabolic rate.
Secret 4: Check the Scale> While it is not advisable to become obsessive about weight to the nearest 0.01 pound, people who maintain their weight loss do so by keeping periodic tabs on the scale, weighing themselves at least once per week. This way they are able to identify small weight increases in time to take appropriate corrective action (NWCR 2007).
Secret 5: Eat Breakfast> More than 75% of the NWCR participants eat breakfast daily; only 4% never do. And research suggests that breakfast eaters weigh less and suffer from fewer chronic diseases than people who skip breakfast.
Secret 6> Monitor Intake> One of the strongest predictors of successful and maintained lifestyle change is monitoring dietary intake. While it can be tedious to keep a daily food log, research has shown that this practice is a highly effective and proven strategy.
Secret 7: Turn off the Tube>Time spent watching TV is time spent being completely sedentary (and thus expending minimal amounts of calories) and often eating as well. Most people mindlessly consume snacks while mesmerized in front of the television, not noticing the rapidly multiplying calorie intake. Case in point: The successful NWCR “losers” watched less than 10 hours of television per week.
Secret 8: Retrain Your Brain> Interestingly, most people who have lot and kept off the most weight tend to be “lower left” brained, meaning they are organized, controlled, methodical and disciplined. This is not to say that those of us who thrive on spontaneity or embrace clutter are doomed- it’s just a matter of retraining our brains. Encourage clients to become better organized by writing a grocery shopping list and sticking to it! During your next sessions, ask your clients to plan their workout schedule for the next week and make a promise to stick to it. These efforts will help solidify their lifestyle change and make permanent weight loss more of a reality.
Secret 9: Start Today and Don’t Cheat> It’s easy to put off starting a serious lifestyle change to a later date. Likewise, it’s easy to “cheat” and eat an extra piece of cake her, a pizza there. It’s important to be diligent when attempting to lose weight, because people who don’t cheat on a regular basis are 150% more likely to maintain their weight loss. Encourage clients to adopt a “doable” healthy lifestyle they can stick with; this will reduce those compelling urges to unwittingly sabotage their weight management success.
Secret 10: Know that Birds of a Feather stick together> A study of 12,067 people followed over 32 years concluded that obesity spreads through social ties. That is, obese people tend to have obese friends. Pairs of friends and siblings of the same sex seem to have the most profound effect on each other’s weight loss. Some researchers suspect that the spread of obesity has a lot to do with an individual’s general perception of the social norms regarding the acceptability of obesity. The logic works like this: If my best friend and my sister are both obese and I love and admire them all the same, then maybe it’s not so bad that I gain a few pounds. Clients can reverse this psychological phenomenon by inviting pals to work out at the gym or go for a bike ride with them to stay or get fit.
Now it’s time to put these 10 diet tips for weight loss to the test – see if you can score a 10 out of 10!!
Inspire to Aspire,