You know the drill when it comes to losing weight - take in fewer calories, burn more calories. But you also know that most diets and quick weight loss plans have about as much substance as some campaign promises of a politician. You better find several simple things you can do on a daily basis - with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.
1 Once a week, indulge in a high-calorie-tasting, but low-calorie treat. This should help keep you from feeling deprived and binging on higher-calorie. For example:
Lobster. Just 83 calories in 3 ounces.
Shrimp. Just 60 calories in 12 large.
Smoked salmon. Just 66 calories in two ounces. Sprinkle with capers for an even more elegant treat.
Whipped cream. Only 8 calories in one tablespoon. Squeeze a dollop over a bowl of fresh fruit for dessert.
2 Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Reduce the chips by pairing each bite with many songs, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.
3 After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But all the rest of the day, focus on water instead of juice or soda. The average American consumes an additional 245 calories a day from soft drinks. This is nearly 90,000 calories per year - 25 pounds! And research shows that despite the calories, sugary drinks do not trigger a sense of fullness the way foods.
4 Carry a notebook Palm-size PC wherever you go for a week. Write every single piece that enters your lips - even water. Studies have shown that people who maintain food diaries wind up eating food about 15 percent less than those who do not.
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5 Buy a pedometer, clip it to your belt, and aim for 1000 steps per day extra. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight, adding more than that will help you lose weight.
6 Add 10 percent to the amount of daily calories you think you are eating, then adjust your eating habits accordingly. If you think you consume 1700 calories a day and do not understand why you are not losing weight, add another 170 calories to your estimate. Chances are, the new number is more accurate.
7 Eat five or six small meals or snacks a day instead of three large meals. A South African study in 1999 found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate breakfast simple. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
8 Walking for 45 minutes a day. The reason we suggest 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise the Step outside of 30 minutes results in the weight and fat loss. Burning an extra 300 calories a day with three miles of brisk walking (45 minutes should do it) can help you lose 30 pounds in a year without even changing how much you eat.
9 Find a line of weight loss buddy. At the University of the study revealed that Vermont online weight loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those face-to-face met in a support group.
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10 Bring the color blue into your life more often. There's a good reason you will not see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. Then serve dinner in blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow and orange in your dining room. Studies show they encourage eating.
11 Clean your closet of the "fat" clothes. Once you have reached your goal weight, throw or give each piece of clothing that does not fit. The idea of having to buy a new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.
12 Reduce your plates. Studies show that the less food put in front of you, the less food you eat. Conversely, the more food in front of you, the more you eat - regardless of how you feel hungry. So instead of using regular plates that go these days 10 to 14 inches (giving them a sadly empty if they are not crammed with food appearance), serve your main course on salad plates (about 7-9 inches wide). The same applies for liquid. Instead of 16 oz glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and coffee cups 6 oz.
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