8 Simple Ways to Increase Your
Weight Loss Efforts

Regardless of what this or that new diet recommends, there is a simple truth when it comes to weight loss that none of us can ignore: in order to shed the pounds, we must first learn to cut calories. In fact, studies have shown that the only clinically proven way to lose weight is to reduce the amount of calories we eat every day. But in order to do so, it is important to follow a multi-faceted weight loss program that includes exercise, dietary changes, and a commitment to total-body health. Here are a few tips to help you get started:

Get active. Regular exercise is an essential part of every healthy weight loss program, but take heart—mending those couch-potato ways isn’t always as difficult as it seems. Start small (maybe 10 minutes each day) and work your way up. Many experts recommend 30 minutes of aerobic exercise at least three times weekly, with additional time set aside for muscle boosting (e.g. weights, resistance bands, or activities such as rock climbing). Because muscle cells are roughly eight times more metabolically demanding than fat cells, the greater your ratio of lean body mass is to fat, the faster your metabolism will be and the more calories you will burn.

Eat high-fiber foods. Research has proven that foods high in fiber help regulate blood sugar and even eliminate calories from the foods we eat. This is attributed to fiber’s ability to absorb calories from a meal and lead them out of the body via the stool. Fiber may also help manage hunger cravings by stimulating the release of cholecystokinin, a hormone that controls satiety (the feeling of fullness after a meal). Plus, fiber provides myriad health benefits, including lowering bad cholesterol levels and helping to prevent many chronic diseases.

Drink plenty of water. Studies have shown that the more water you drink, the more your metabolism increases, and the faster your body will burn calories. Further, drinking cold water helps you burn even more calories, as your body needs to work even harder to warm it up first. A good rule of thumb is to drink at least half your body weight in ounces of fresh, pure water every day.

Weight Loss Tips continued...

Get at least eight hours of sleep every night. Because sleep deprivation has been linked to low energy, increased food consumption and decreased physical activity, it is important to get a full 8 hours of sleep each night. This may mean making small changes in your nightly routine, but the results are often well worth it.

Keep a journal. Keeping a record of everything you eat and drink will help you determine how many calories you are consuming each day. Can you opt for fresh fruit and yogurt instead of that blueberry muffin for breakfast? Or replace that sugary soft drink with a glass of fresh water? Once you start writing everything down, you may be surprised at the simple changes you can make.

Don’t deprive yourself. Healthy weight management is all about moderation, not simply elimination. What does that mean? Basically, if you want a cookie, eat a cookie. If you’re craving French fries, have a few French fries. As long as you’ve made a lifelong commitment to weight loss and healthy living, the occasional treat isn’t going to thwart your weight loss efforts.

Start walking! You know you’ve heard it, but have you been paying attention? Increasing the amount of steps you take every day can have a positive effect on your weight loss efforts. In fact, studies have shown that walking an extra 15 minutes every day can help the average person lose an additional pound of weight every month. So the next time you’re at work, at the mall, or even at the grocery store, park as far away as possible and walk the extra distance.Use the stairs instead of the elevator, and take Fido for an after-dinner stroll instead of simply opening up the back door.

Set realistic goals. Before you begin any weight loss program, be honest with yourself about how much weight you want to lose. Are your goals realistic? While dropping five sizes in five weeks is highly unlikely (not to mention unhealthy), a more realistic goal of five pounds each month may suit your lifestyle better. Work on changing your mindset, and celebrate small accomplishments. Focus simply on living healthier and keeping your body in shape, and the weight loss will follow.

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