Ten Tips for Weight Loss

Posted by Pharmacist on July 13, 2010

Be realistic. Healthy weight loss is around 1-2 pounds per week.  Much more than that is going to be water weight.  One pound is equal to 3,500 calories.  So, you need to eat 500-1000 calories less a day or exercise to equal that amount.  The best way is a combination of both diet and exercise to equal 500- 1000 calories per day.

Avoid drastic diet changes. Think of this as a lifestyle change, not a diet.  If you plan to go on a diet and then go back to eating the way you were after you lose the weight, you are setting yourself up for failure.  The weight you lost will come right back on when you resume the eating habits that got you there in the first place.  Stick with an eating plan that you could see yourself doing 10 weeks and 10 months down the road.

Eat breakfast. Study after study has shown that breakfast eaters tend to lose weight, while breakfast skippers tend to gain weight.  Mealsmatter.org

Avoid diet foods. Just because it says “light” or “fat free” does not mean that it is calorie free.  All calories add up at the end of the day and many diet foods are not as satisfying as the real thing.  Have the real thing if you must, just in smaller amounts.

Eat in. You have control over what you are putting in your mouth.  Restaurants tend to go heavier on fat and sugar, therefore calories.

Check your portions. Keep your portion sizes under control will keep your calories under control.  A bakery size bagel or muffin can be 4 servings of bread.  Check out Allina.com to see what appropriate portion sizes should be.

Count your drinks also. Many fluids that you drink will contain calories also.  Make sure that you check the label of what you are drinking to see how many calories your favorite beverages contain.  I would personally rather eat my calories, so I avoid any beverages except milk and water. Dietbites.com

Exercise. Even something as simple as a 30 minute walk a day is going to go a long way toward helping you meet your weight loss goal.  Exercise increases your metabolism and increases muscle, which burns more fat.

Keep a journal. Writing down what you eat can be a real eye opener in helping you see all the little extras that can pack on the pounds.

Everything in moderation. You can still have the occasional dessert and snack, just make sure to keep the portions small.  Try to buy a single portion of your favorite treat so that you do not go overboard.

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