February 27, 2018
7 Things Everyone Can Do to Lose Weight
If you are like many people in the United States, you would like to lose weight. While there are a lot of fad diets out there that offer quick weight loss, many are unsafe, unproven, and will not help you lose weight for any real length of time. You can get a doctors weight loss plan but there are also things you can do to get started. It is always a good idea to talk to family practice physicians before you start a diet plan, these tips will help you start a healthy weight loss system.
- Breakfast is the most important meal of the day. You have heard that a thousand times but it is really true. The reason is this is the meal that wakes up your metabolism and puts it into high gear. At the same time, research shows that when people skip their morning meal, they end up eating more later in the day. When you look at people who follow a doctors weight loss plan or not, the ones who are able to lose weight and keep it off all eat a decent breakfast, every day. Examples of things to eat in the morning are eggs, tofu, whole grain pieces of bread, and cooked oatmeal.
- Reduce the amount of simple carbs in your diet. This is part of many doctors weight loss plans. When you eat foods such as cookies, white bread, chips, sugary soda, fruit juice, and other sweets, you are getting simple carbs that cause your body to hold onto water. These products are also easily converted into fat by your body. By cutting them out of your diet, you will lose weight. You should eat things like plain Greek yogurt, cereal with a lot of fiber, and healthy fats (olive oil, avocado, seeds, and nuts).
- Drink more water. By the time you feel that you are thirsty, you are already dehydrated. Some physicians call dehydration in the United States a hidden epidemic. Many of us are so immune to how we feel when we are getting dehydrated that we think we are hungry when we are really thirsty. Drink a glass of water when you feel hungry and it will curb your appetite and may keep you from eating when you are not really hungry.
- Keep cut-up vegetables in your refrigerator all of the time. Everyone has the urge to have a snack from time to time. Make it easy on yourself to have a healthy snack by cleaning and cutting up vegetables that you can snack on when the urge hits. Another good snack is a bag of unsalted nuts.
- Skip the diet drinks. A lot of people think that they are helping themselves lose weight by drinking diet sodas rather than soda with sugar. The problem is that when you are trying to break your cravings for sugar, you do yourself no favors by drinking diet soda, which just feeds into your sugar cravings. Also, some people will indulge in more food after drinking diet drinks. If you cannot stop drinking carbonated beverages, get selzer or sparking water that has a hint of flavor but no sweeteners.
- Make your plates colorful. Bright, colorful foods are full of nutrients and flavor when beige foods do not. When you fill your plate with bright green vegetables, pink salmon, and red tomatoes, you are getting a healthier meal than when you fill it with fried potatoes and a burger on a bun. If you find yourself on a doctors weight loss plan, you can bet they are going to suggest you make your meals colorful to get the most out of the food you are eating.
- Use smaller plates. Studies show that when people have larger plates, they eat more. In one study, people were given bowls of soup that were filled from below. As long as the bowls had soup in them, they kept eating. The same principle works with your plate. If you have a larger plate, you will fill it up and end up eating a lot more than if you use smaller plates instead.
Dieting is hard. One way to make it easier is to make gradual changes to the way you look at food