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Simple Weight-loss Tips

January 13, 2017

Of course the most common question I am asked is "How do I lose weight?"  With the new year it's something that is on the minds of many.  So with this in mind, I've compiled some tips to help you reach the body composition you desire, whether it be for health, aesthetics, or performance.


"I think I eat pretty healthy, but I guess I eat too much of it."

use smaller plates  We are programmed to fill our plates and then eat everything on it.  Use a smaller plate and you've cleared this mental barrier.

drink a glass of water before your meal  Most folks should be drinking more water anyway.  Having a full glass before a meal, leaves less space for dessert.

eat slow   It takes a while for your stomach to signal your brain that you've had enough.  Be patient and give your stomach a chance to communicate.

stop before you're full  Again, give your tummy a chance to speak, but also realize that you don't need a full stomach to get enough food.  After all that full feeling is your body saying enough already.


"I don't eat that much, I don't know why I can't lose weight?"

replace bad snacks with good snacks  Stop buying the sugary, salty, chocolatey foods that you know are calorie-dense and replace them with foods that are recognizably plants. 

use half of the condiments  This is an easy one.  Use half of what you normally would when adding mayo, butter, salad dressing, pasta sauce or any other additive.  You can reduce the calories significantly without sacraficing half the taste.

don't drink calories  Beverages can really pack on the pounds but they don't make you feel satiated or full.  Drink water instead, flavor it if you must.  This includes protein shakes unless it is a true meal replacement.

learn to prepare simple meals/eat out less  For more reasons than I want to discribe, eat more meals at home.  You don't have to be fancy and there is all kinds of free help on youtube, pinterest and old fashion books.  Buy a pressure cooker or slow cooker to make the process even easier.  You'll probably find that cooking can actually be enjoyable and satisfying.


"I do good all day and then go crazy at night."

brush teeth early  Once you've had enough for the day, brush your teeth.  Your whole life this has been a signal to stop eating.

eat dinner later  If dinner leaves you starving before bed, move it back an hour or two.  Despite common perceptions, the presence of the sun doesn't make your meal any healthier.  

eat breakfast  This doesn't apply so much to night-time hunger but eating breakfast will help restart your metabolism after fasting all night.  Eating regularly will also help guard against binges induced by extreme hunger.


"I'm too busy to deal with it"

pack lunch  Save yourself money and the headache of lunchtime traffic.  It takes 5-10 minutes to pack a lunch.  It's not that hard.

replace bad habits with good ones  Most of us eat out of boredom more than hunger.  Start distinguishing between the two.  Keep temptations like Oreos out of sight and then use that craving as a cue to take your dog for a walk.  

have a plan  This might be the most important tip of the list.  No matter how busy you are, having a plan can save you time and make your meals healthier.  Pack a meal or know what restaurant you'll dine in and maybe even what dish you'll order.  We make time for what is important to us.  


In conclusion, drop your excuses and you'll drop the pounds as well.  Forget the fad diets.  If you want to change your life, you must change your lifestyle.  In other words, your results will be in direct proportion to your effort.  No matter what strategy you take, you should eat a balanced diet, drink lots of water, and consume fewer calories than you expend to lose weight.  Remember that actual fat losses are rarely more than a pound or two per week but if you do that consistently, you will reach your goals quickly.


Here are some links that might help you along:

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