Difference between revisions of "Easily Lose Weight"
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==Steps== | ==Steps== | ||
===Setting Yourself Up for Success=== | ===Setting Yourself Up for Success=== | ||
| − | #[[ Set-Weight-Loss-Goals|Set realistic weight loss goals for yourself]]. Setting huge goals for yourself can be a recipe for disaster. If your goals are not realistic, then you may struggle to accomplish them and eventually give up. Instead, try setting small, realistic goals that you are confident you can accomplish and then break your goal into even smaller objectives that you can work on.<ref>http://www.besthealthmag.ca/best-you/weight-loss/10-incredibly-easy-ways-to-lose-weight/</ref> | + | #[[ Set-Weight-Loss-Goals|Set realistic weight loss goals for yourself]]. Setting huge goals for yourself can be a recipe for disaster. If your goals are not realistic, then you may struggle to accomplish them and eventually give up. Instead, try setting small, realistic goals that you are confident you can accomplish and then break your goal into even smaller objectives that you can work on.<ref name="rf1">http://www.besthealthmag.ca/best-you/weight-loss/10-incredibly-easy-ways-to-lose-weight/</ref> |
#*For example, instead of setting a goal to lose 50 pounds, set a goal to lose 5 pounds to start. Then, identify what you will need to do to lose those 5 pounds, such as getting 30 minutes of exercise five days per week and reducing your caloric intake by 500 calories per day. Use these objectives to help you work towards your goals. | #*For example, instead of setting a goal to lose 50 pounds, set a goal to lose 5 pounds to start. Then, identify what you will need to do to lose those 5 pounds, such as getting 30 minutes of exercise five days per week and reducing your caloric intake by 500 calories per day. Use these objectives to help you work towards your goals. | ||
#*Be sure to celebrate when you accomplish a goal, no matter how small it might seem. Acknowledge your success and reward yourself, such as with a small item you buy yourself or a treat like going for a pedicure. | #*Be sure to celebrate when you accomplish a goal, no matter how small it might seem. Acknowledge your success and reward yourself, such as with a small item you buy yourself or a treat like going for a pedicure. | ||
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#*Low calorie condiments such as mustard, sugar free jam, and dill relish | #*Low calorie condiments such as mustard, sugar free jam, and dill relish | ||
#*Low or no calorie beverages, such as sparkling water, herbal teas, and coffee | #*Low or no calorie beverages, such as sparkling water, herbal teas, and coffee | ||
| − | #Get some small plates and bowls. Eating from a small plate or bowl can help to reduce your overall caloric intake. If your cupboard is filled with large plates and bowls, then replace them with some smaller plates and bowls.<ref>http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD011045.pub2/abstract;jsessionid=F468BDEBECBE63B901DC29C2D2E58657.f04t01</ref> | + | #Get some small plates and bowls. Eating from a small plate or bowl can help to reduce your overall caloric intake. If your cupboard is filled with large plates and bowls, then replace them with some smaller plates and bowls.<ref name="rf2">http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD011045.pub2/abstract;jsessionid=F468BDEBECBE63B901DC29C2D2E58657.f04t01</ref> |
#*By using a smaller plate or bowl, you will be less likely to take more food that you should eat. | #*By using a smaller plate or bowl, you will be less likely to take more food that you should eat. | ||
| − | #Organize your kitchen. A cluttered kitchen has been found to be connected with being overweight. Take some time to organize your kitchen, and you may be able to lose some weight in the process.<ref> http://foodpsychology.cornell.edu/discoveries/clean-kitchens-cut-calories</ref> | + | #Organize your kitchen. A cluttered kitchen has been found to be connected with being overweight. Take some time to organize your kitchen, and you may be able to lose some weight in the process.<ref name="rf3"> http://foodpsychology.cornell.edu/discoveries/clean-kitchens-cut-calories</ref> |
#* Keep the counters clear so that you will always have room to prep your healthy meals. For example, make sure that all of your food is hidden away in a cupboard and not sitting on the counters. | #* Keep the counters clear so that you will always have room to prep your healthy meals. For example, make sure that all of your food is hidden away in a cupboard and not sitting on the counters. | ||
#*Find a place for your kitchen tools so you will always know where to find them. For example, you could keep your spatulas, ladles, and other cooking tools in a specific drawer or in a tool holder. | #*Find a place for your kitchen tools so you will always know where to find them. For example, you could keep your spatulas, ladles, and other cooking tools in a specific drawer or in a tool holder. | ||
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#*Keep in mind that you don’t have to choose just one activity. You can include a variety of different types of exercise in your routine to keep things interesting. | #*Keep in mind that you don’t have to choose just one activity. You can include a variety of different types of exercise in your routine to keep things interesting. | ||
===Making Simple Swaps=== | ===Making Simple Swaps=== | ||
| − | #Include more vegetables in your cooking. Vegetables add fiber, nutrients, and flavor without all the fat and calories. By including more vegetables in your meals, you will feel fuller. If the vegetables are replacing higher calorie options like, bread, pasta, and rice, then you will be cutting calories as well.<ref> http://www.shape.com/weight-loss/tips-plans/10-ways-lose-weight-without-even-trying</ref> | + | #Include more vegetables in your cooking. Vegetables add fiber, nutrients, and flavor without all the fat and calories. By including more vegetables in your meals, you will feel fuller. If the vegetables are replacing higher calorie options like, bread, pasta, and rice, then you will be cutting calories as well.<ref name="rf4"> http://www.shape.com/weight-loss/tips-plans/10-ways-lose-weight-without-even-trying</ref> |
#*Make sure to include at least two servings of non-starchy vegetables with every meal. Half your plate should be made up of vegetables. | #*Make sure to include at least two servings of non-starchy vegetables with every meal. Half your plate should be made up of vegetables. | ||
#*You can also try replacing certain foods in a recipe with vegetables. For example, to cut calories at dinner you could use zucchini noodles in place of spaghetti, or you could use cauliflower rice instead of white rice in a stir fry. | #*You can also try replacing certain foods in a recipe with vegetables. For example, to cut calories at dinner you could use zucchini noodles in place of spaghetti, or you could use cauliflower rice instead of white rice in a stir fry. | ||
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#* Try topping your pancakes with fresh berries, slice a banana onto your cereal, or dice up an apple and stir it into your yogurt. | #* Try topping your pancakes with fresh berries, slice a banana onto your cereal, or dice up an apple and stir it into your yogurt. | ||
#*If you are craving something sweet, then reach for a piece of fruit first and see if it conquers your craving. For example, instead of having a candy bar, have an apple or a couple of tangerines. | #*If you are craving something sweet, then reach for a piece of fruit first and see if it conquers your craving. For example, instead of having a candy bar, have an apple or a couple of tangerines. | ||
| − | #[[Reduce-Fat-in-a-Recipe|Cut back on the fat in baked goods]]. Just because you are trying to lose weight doesn’t mean you have to cut out all the treats in your diet. You can lighten up recipes for muffins, cookies, and cakes by swapping the butter or oil for a lower fat and calorie option.<ref | + | #[[Reduce-Fat-in-a-Recipe|Cut back on the fat in baked goods]]. Just because you are trying to lose weight doesn’t mean you have to cut out all the treats in your diet. You can lighten up recipes for muffins, cookies, and cakes by swapping the butter or oil for a lower fat and calorie option.<ref name="rf4" /> |
#*For example, you can replace butter or oil in recipes with applesauce or Greek yogurt in baked goods. Use the same amount that the recipe calls for, such as ½ cup of applesauce if the recipe calls for ½ cup of oil. | #*For example, you can replace butter or oil in recipes with applesauce or Greek yogurt in baked goods. Use the same amount that the recipe calls for, such as ½ cup of applesauce if the recipe calls for ½ cup of oil. | ||
| − | #Use lower calorie versions of your favorite foods. There is so much variety in the products available in supermarkets that you can probably find lower calorie versions of many of the foods you enjoy. For example, you can find diet sodas, baked potato chips, reduced fat cookies, and low fat cheeses. Start buying the lower calorie options of your favorite foods for an easy way to cut calories and lose weight.<ref> http://www.webmd.com/women/features/weight-loss-tips#2</ref> | + | #Use lower calorie versions of your favorite foods. There is so much variety in the products available in supermarkets that you can probably find lower calorie versions of many of the foods you enjoy. For example, you can find diet sodas, baked potato chips, reduced fat cookies, and low fat cheeses. Start buying the lower calorie options of your favorite foods for an easy way to cut calories and lose weight.<ref name="rf5"> http://www.webmd.com/women/features/weight-loss-tips#2</ref> |
| − | #Choose whole grain options to get more fiber. Fiber helps you to feel full for longer, so it’s important to include fiber in your diet if you are trying to lose weight. One easy way to get more fiber into your diet is to choose whole grain options of the foods you normally eat.<ref>http://www.nhs.uk/Livewell/loseweight/Pages/Healthyfoodswaps.aspx</ref> | + | #Choose whole grain options to get more fiber. Fiber helps you to feel full for longer, so it’s important to include fiber in your diet if you are trying to lose weight. One easy way to get more fiber into your diet is to choose whole grain options of the foods you normally eat.<ref name="rf6">http://www.nhs.uk/Livewell/loseweight/Pages/Healthyfoodswaps.aspx</ref> |
#*For example, instead of a serving of white rice, have a serving of brown rice. Instead of making a sandwich with white bread, choose whole wheat bread. Instead of eating a bowl of sugary cereal, go for a bowl of whole grain cereal or oatmeal. | #*For example, instead of a serving of white rice, have a serving of brown rice. Instead of making a sandwich with white bread, choose whole wheat bread. Instead of eating a bowl of sugary cereal, go for a bowl of whole grain cereal or oatmeal. | ||
===Trying Other Simple Strategies=== | ===Trying Other Simple Strategies=== | ||
| − | #[[Drink More Water Every Day|Drink more water]]. Drinking water throughout the day can help you to feel fuller and it can also stimulate your metabolism. Try to remember to drink 16 ounces of water before every meal and to sip on a water bottle throughout the day to ensure that you are getting enough water. This will help to reduce the chances that you will overeat and provide an easy way to boost your weight loss.<ref> https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2003-030780</ref> | + | #[[Drink More Water Every Day|Drink more water]]. Drinking water throughout the day can help you to feel fuller and it can also stimulate your metabolism. Try to remember to drink 16 ounces of water before every meal and to sip on a water bottle throughout the day to ensure that you are getting enough water. This will help to reduce the chances that you will overeat and provide an easy way to boost your weight loss.<ref name="rf7"> https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2003-030780</ref> |
| − | #[[Sleep Better|Sleep more]]. Not getting enough sleep may affect your body’s metabolism and impair your body’s response to insulin, which may lead to obesity and diabetes.<ref>http://annals.org/aim/article/1379773/impaired-insulin-signaling-human-adipocytes-after-experimental-sleep-restriction-randomized</ref> Make asleep a priority and aim for seven to nine hours of sleep every night. | + | #[[Sleep Better|Sleep more]]. Not getting enough sleep may affect your body’s metabolism and impair your body’s response to insulin, which may lead to obesity and diabetes.<ref name="rf8">http://annals.org/aim/article/1379773/impaired-insulin-signaling-human-adipocytes-after-experimental-sleep-restriction-randomized</ref> Make asleep a priority and aim for seven to nine hours of sleep every night. |
#*Make your bedroom a relaxing place to help improve your sleep. | #*Make your bedroom a relaxing place to help improve your sleep. | ||
#*Shut off electronic devices at least 30 minute before bedtime. | #*Shut off electronic devices at least 30 minute before bedtime. | ||
#*Don't drink caffeinated beverages within a few hours of bedtime. | #*Don't drink caffeinated beverages within a few hours of bedtime. | ||
| − | #Sit down for meals and eliminate distractions. Eating in front of the television is a common practice for many people, but it is a good way to end up eating more than you’d planned. Being mindful of what you eat can help you to eat less, so you might want to get into the habit of eating at a table.<ref>http://ajcn.nutrition.org/content/97/4/728.abstract#aff-1</ref> | + | #Sit down for meals and eliminate distractions. Eating in front of the television is a common practice for many people, but it is a good way to end up eating more than you’d planned. Being mindful of what you eat can help you to eat less, so you might want to get into the habit of eating at a table.<ref name="rf9">http://ajcn.nutrition.org/content/97/4/728.abstract#aff-1</ref> |
#*Try sitting down for each of your meals without anything in front of you to distract you from what you are eating. Turn off the TV, power down your laptop, and put away your phone. Just focus on the look, taste, and smell of your food. | #*Try sitting down for each of your meals without anything in front of you to distract you from what you are eating. Turn off the TV, power down your laptop, and put away your phone. Just focus on the look, taste, and smell of your food. | ||
| − | #Have a square of dark chocolate for a treat. Snacking on dark chocolate has been shown to improve satiety, so you may be less inclined to overeat. Try snacking on a piece of dark chocolate once per day to help yourself feel more satisfied.<ref>http://nyheder.ku.dk/alle_nyheder/2011/2011.12/maelkefedt_goer_chokolade_fedende/Soerensen_og_Astrup_dark_chocolate_2011.pdf</ref> | + | #Have a square of dark chocolate for a treat. Snacking on dark chocolate has been shown to improve satiety, so you may be less inclined to overeat. Try snacking on a piece of dark chocolate once per day to help yourself feel more satisfied.<ref name="rf10">http://nyheder.ku.dk/alle_nyheder/2011/2011.12/maelkefedt_goer_chokolade_fedende/Soerensen_og_Astrup_dark_chocolate_2011.pdf</ref> |
#*For example, you could have a square of dark chocolate as an afternoon snack or as your dessert for the day. | #*For example, you could have a square of dark chocolate as an afternoon snack or as your dessert for the day. | ||
| − | #Break your exercise into small chunks throughout the day. You don’t need to get in one long workout per day to reap the benefits of exercise. You can get a few smaller workouts in throughout the day, such as three 10 minute walks or three 10 minute dance sessions. Breaking your exercise into a few 10 minute sessions may even provide greater benefits to you than working out for an hour straight.<ref>https://www.ncbi.nlm.nih.gov/pubmed/26032570</ref> | + | #Break your exercise into small chunks throughout the day. You don’t need to get in one long workout per day to reap the benefits of exercise. You can get a few smaller workouts in throughout the day, such as three 10 minute walks or three 10 minute dance sessions. Breaking your exercise into a few 10 minute sessions may even provide greater benefits to you than working out for an hour straight.<ref name="rf11">https://www.ncbi.nlm.nih.gov/pubmed/26032570</ref> |
#*Aim for a total of 30 minutes of exercise daily. For example, you could take a brisk 10 minute walk before breakfast, on your lunch break, and after dinner to get your 30 minutes of cardiovascular activity for the day. | #*Aim for a total of 30 minutes of exercise daily. For example, you could take a brisk 10 minute walk before breakfast, on your lunch break, and after dinner to get your 30 minutes of cardiovascular activity for the day. | ||
#Look for little ways to get more activity into your days. Little things like parking further away from the entrance at your workplace, taking the stairs instead of the elevator, or using your bike instead of your car to run an errand can help you to increase the amount of calories you burn in a day. As you go through your day, be on the lookout for little ways that you can move a little more. This will help you to meet your daily activity requirement without any fuss. | #Look for little ways to get more activity into your days. Little things like parking further away from the entrance at your workplace, taking the stairs instead of the elevator, or using your bike instead of your car to run an errand can help you to increase the amount of calories you burn in a day. As you go through your day, be on the lookout for little ways that you can move a little more. This will help you to meet your daily activity requirement without any fuss. | ||
| − | #Become a fidgeter. People who fidget burn more calories when they are just sitting or standing because they are constantly moving. If you are not a fidgeter, then you might consider becoming one to reap the benefits of fidgeting.<ref> http://www.ajpmonline.org/article/S0749-3797(15)00345-1/abstract</ref> | + | #Become a fidgeter. People who fidget burn more calories when they are just sitting or standing because they are constantly moving. If you are not a fidgeter, then you might consider becoming one to reap the benefits of fidgeting.<ref name="rf12"> http://www.ajpmonline.org/article/S0749-3797(15)00345-1/abstract</ref> |
#*To become a fidgeter, try shaking your leg slightly while working at your desk, or try shifting your weight from one leg to the other while standing. | #*To become a fidgeter, try shaking your leg slightly while working at your desk, or try shifting your weight from one leg to the other while standing. | ||
==Sources and Citations== | ==Sources and Citations== | ||
