Subdue your appetites, my dears, and you’ve conquered human nature. Charles Dickens
Here’s a list of my ten favorite weight loss tips. I give this as counsel, and in writing to any patient I see whose BMI is in the high end overweight, or obese (30+ )range. Which is probably 2 out of every 3 patients I see.
- Always start your day off with breakfast. It fuels your body for the day. This will help you lose weight and keep it off. Oatmeal, turkey bacon, greek yogurt, high fiber cereals.
- Eat 3 small meals and 2 light snacks a day. This will help you not feel hungry and keep blood sugar stable. Skipping meals reduces your metabolism and increases your risk of eating excessively after a long fast.
- PLAN meals and snacks ahead of time. MAKE the time. Eat fresh fruit, vegetables, nonfat yogurt, cottage cheese, low-fat granola bars or peanut butter on whole grain crackers. Make fresh salad and top with raw nuts, tuna or a skinless chicken breast or a sandwich with fresh veggies for lunch. Set some time aside to ready a menu of meals you’ll have for the week. Prepare dinner ahead, have ingredients ready.
- Keep a food diary. Studies show that people who keep a continuous food diary successfully lose weight and keep it off. Know how many calories you need. Try MYFITNESSPAL.COM
- Measure your portion sizes and servings. Too much of any food will result in weight gain, even fruit and low-cal snacks.
- Choose highly nutritious, low-calorie foods. Chicken, turkey, vegetables, fruit, limit red meat, and if you eat meat pick sirloin or lean cuts.
- Clear your cupboards of high calorie snacks like tortilla chips, cookies, candy, baked goods. Have whole wheat pretzels, low-fat granola bars, fruit canned in it’s own juice, nonfat pudding, dried fruit, almonds available. Eliminate as much white flour and sugar products.
- Do not drink beverages with calories. Some people drink over 500 calories a day from sugar-sweetened sodas, teas, juices or alcohol. Drink water instead. Aim for 8, 8-ounce glasses of water each day – add a splash of lemon or orange. Don‘t mistake dehydration for hunger. Drink water.
- Eat until 80% full, and take your time when you eat. Focus on being satisfied after a meal–not full. You will be surprised at how much less food it’ll take to satisfy you.
- Avoid eating 2 –3 hours before you go to bed. Eating before bed is like putting gas in a parked car – you don’t need the fuel so it’s going to sit in your tank and be stored as fat.
- Underweight = <18.5
- Normal weight = 18.5–24.9
- Overweight = 25–29.9
- Obesity = BMI of 30 or greater
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