There are some easy things we can incorporate into our daily diet regimens to help make our dieting successful. Substituting some things we take in on a daily basis for other things can make a difference in our caloric intakes. For example instead of a Starbucks grand cafe latte 16 oz. Which is 190 calories; one can have a 16 oz tea which is 5 calories, thus one saves 185 calories from that one change alone. It comes down to making smart choices for weight loss vs. habits that keeps weight on. In retrospect it doesn’t matter what diet program you decide to follow as long as you reduce your caloric intake and use healthy choices as part of that regimen.
Some easy food changes to help with weight loss can be:
· Replacing sugar based drinks with non sugar and water based drinks
· Swapping whole milk for semi-skim or skim milk, there are also alternatives like soy milk, almond milk and rice milk.
· Cutting down on lunch by leaving the chips and cookies out.
· Avoid second helping at meals
· Replace fattening breakfasts with low sugar- high fiber cereals, fruit smoothies and for those on low carbohydrate diets eggs work fine. Breakfast sets the tone for your metabolism for the rest of the day.
· Don’t skip breakfast, it slows down your metabolism and makes you hungrier by lunchtime. This is what makes you eat more during the day.
· Cut down or avoid beer and alcohol
· Try and have a routine eating schedule because irregular eating habits disrupt your bodies metabolism making weight loss even harder to accomplish
· Eat healthy snack alternatives. Pick snacks that are low in calories and fat as well as high in fiber (fiber makes you feel full). Eating more fiber keeps you regular which is important in weight loss.
· Chew slowly, it is recommended that you chew your food to the count if 32 before you swallow. When one chews slower you tend to get fuller faster. Plus you enjoy the food more.
· Drink plenty of water
Another helpful thing is to keep track of your caloric intake. Write down the number of calories in the things you eat as you consume them. You don’t have to have it down to the last number but a close estimate gauges if you are within the correct caloric intake realm for you. Do this the day before you start your diet regimen and see where your calories can be lowered. Remember it takes 500 calories a day less to lose a pound of fat per week.
How much is enough to eat
Portion control is another factor that determines a successful weight loss plan. Controlling the size of the meal is also important in caloric control.
One should be eating 2 to 3 servings of lean meat, poultry, fish or dry beans a day. The lean meat portions should be the size of the back of your hand from your knuckles to where your wrist bends. It should be as thick as your pinky and should in essence look as big as a deck of cards which is approximately 3 ounces per serving.
You need to consume 2 to 3 servings of dairy products a day. The dairy products can ideally be low fat or fat free such as skim milk or yogurt. It is recommended to have at least 800 milligrams of calcium per day.
3 to 5 servings of vegetables are considered good per day as 2 to 3 servings of fruit. Vegetables and grains should be approximately a half a cup each per meal.
When choosing carbs they should be low in sugar or even sugar free as well as low in fat or fat free. However, some fat is okay. It should be limited to a teaspoon of mayonnaise, margarine, butter or oil; or 1 tablespoon of salad dressing as long as you don’t exceed your daily caloric intake for weight loss. Fat contains the most calories between protein and carbohydrates so cutting down on fat definitely helps with weight loss.
Now a word about water. Researchers across the board have concluded that if a person increases his water consumption by 1.5 liters a day, he burns approximately 17,400 calories or 5 pounds over the course of a year. About 40% of the bodies burning of calories is related to water due to the bodies attempt to heat the ingested water.
After drinking 17 ounces of water it is noted that the metabolic rate increases in the body by 30%, which occurs after 10 minutes after consumption. However men and women’s metabolic rates are not the same. In men the metabolic rate is fueled by burning fat, while women have an increase in metabolic rate when their bodies break carbohydrates down.
In short water has no calories, hydrates your body and helps you metabolize what you eat better. It does not flush out the fat though, that is a myth. It is recommended that a person drinks 8 glasses of eight to ten ounces of water daily for the maximum benefits that water offers.
What Helps Make a Weight Loss Regimen Successful
We have to take into consideration that the weight loss industry is a big business. We are bombarded with products showing results of people that are thin and lost 30 pounds in three weeks, so when it doesn’t happen to us we get discouraged. Next time you see one of these commercials on TV notice the disclaimer, results are not typical and may vary. So keep that in mind. Don’t get discouraged keep your goals realistic.
Here are some basic ideas that when applied help make weight loss a successful reality for those struggling with weight loss.
It is key that one thinks of ones weight loss regimen as part of a life style change to ensure success in the long term. You need to understand that the changes you makes in your eating and exercising habits to loose weight are beneficial to your over all health and well being. Healthy habits create a healthy life. You can use the quick fixes to jump start your weight loss process; but over all life style changes have to be incorporated thru one’s diet and exercise for a permanent effect.
Many people join programs like “Jenny Craig and Weight Watchers because they need a support system to help them reach their goals. Having a positive support system is encouraged when one is trying to loose weight. For some friends, family and support groups are crucial to a successful weight loss strategy.
The main thing is that you have to find a regimen that is right for you so you will stick to it…..Everyone has their own realistic boundaries and expectations in order to ensure successful weight loss. What works for one may not work for another. Do not be pressured into any diet or exercise program that doesn’t feel right for you or into a plan that you know is too hard to follow. The best diets and exercise programs are the ones you feel you can successfully follow because they fit into your life style and it is easy enough for you to follow thru with. Weight loss should not be a painful and upsetting lifestyle adjustment. It isn’t a joy ride but it shouldn’t be totally horrible either.
