Healthy Ways to Lose Weight
The above best fat burners for women are a great way to start your diet, however, you will need to keep a healthy life style in order to reach your weight goal. We have compiled a list of easy to do tips that will help you reach your weight goal along side your pick of your right fat burner!
If you’re like most people, you probably have heard of a million ways to lose weight. Cut out carbs, eat like a caveman, do a juice cleanse, only consume cayenne pepper and apple cider vinegar for three days, eat for your blood type, follow the ketogenic diet, and on and on and on. How many of these diets are actually healthy though? In fact, how many are even scientifically-based and have been developed by actual registered dietitians or medical professionals (versus people who use the meaningless title of “nutritionist” after getting a certificate from the internet)? Losing weight the healthy way not only ensures that your body’s physiological needs are being met, but also can promote long-term weight management success. While many people would prefer a quick fix or believe the only way to lose weight is following some complicated formula, a healthy diet does not have to be so difficult to follow, and slow and steady weight loss better predicts your ability to keep the weight off. On top of the supplements advertised above, please read our tips to will get you started on the best ways to lose weight the healthy way.
Use the plate method.
When people want to lose weight, their first questions are naturally “what should I eat?” and “how much should I eat?“ The plate method can easily answer both of these questions. With this method, there are no long lists of rules or cutting out entire foods groups. Instead, it is all about balance and getting the nutrition your body needs.
Start by visualizing a plate. You want to fill one half of your plate with fruits and non-starchy vegetables (so vegetables not including peas, corn, and potatoes). Fruits and vegetables are naturally low in calories, high in fiber (which helps you feel full), and offer tons of good-for-you vitamins and minerals. Additionally, most Americans don't get anywhere near the recommended five to nine servings of fruits and vegetables per day. Fill an additional quarter of your plate with starchy food, preferably whole grains like brown rice, whole wheat pasta, starchy vegetables, oats, and buckwheat. Finally, fill the last quarter of your plate with lean protein, such as chicken, lean cuts of beef, fish, tofu, egg whites, and low-fat Greek yogurt.
Drink more water.
Often, we think we are hungry when in reality, we are just thirsty. Before deciding to eat a full meal or snack, drink a glass of water and see how you feel in a few minutes. Additionally, make a point of choosing calorie-free beverages in general. You'd be shocked by how much weight some people lose just by swapping out sodas or sugar-laden frozen coffee beverages for water, unsweetened iced tea, and sugar-free coffee.
Are you guilty of eating on the run or while sitting in front of your computer or television? Changing to a more mindful eating practice can help you lose weight. After all, we've probably all been in the situation before where we sat on the couch with a bag of chips, just intending to have a few, only to be shocked when by the time our favorite show is over, there are only crumbs left in the bottom of the bag. Make a commitment to yourself that you will start eating your meals at the table and not in front of a screen. Really start savoring your food and tasting every bite. Try to stretch your meals out to 30 minutes instead of just five. Halfway through your meal, ask yourself how hungry you still are. Once your about 80% full, put your fork down. It takes time for your brain to realize that your stomach is full, and you don't want to feel overstuffed.
Start being more mindful of your hunger and fullness levels in general, and noticing different types of hunger. We don't always eat just because we are hungry for food. Sometimes we eat because we are bored, sad, anxious, or even happy. How can you feed your soul instead of your stomach if you're not hungry for food? Make a list of what you can do if you're bored or sad instead of eating, and turn to that list when appropriate.
Find an enjoyable form of movement that you can incorporate into your life. Exercise offers many health benefits and can be helpful in weight management as well. You don't need an expensive gym membership either! There are tons of free videos available on YouTube. You can also put on your favorite music and dance around your living room, go for a bike ride with your family, or walk your dog.
Make healthy choices when you go out to eat.
Hopefully, you're eating home-cooked meals more than eating out. When you bring your lunch to work and eat more dinners and breakfasts at home, you have more control and knowledge of what is in your food and how it's been prepared. Plus, it saves you money! When you do go out to eat, however, there are certain strategies that can help you stay on track with your healthy eating plan.
- Plan ahead. Many restaurants post their menus online, so you can get an idea beforehand of what healthy options they may have. You also can probably find the nutrition facts online. Take a peek before you order!
- Eat a piece of fruit before you head to the restaurant so you won't arrive famished.
- Skip the bread basket – ask your server to not even bring it to the table.
- Request sauces and dressings arrive on the side so you can control how much goes on your food.
- Don't be afraid to ask how foods are prepared. Look for foods that are steamed, grilled, or baked instead of fried or sautéed in butter.
- Share a meal, choose an appetizer as your meal, or request a box at the beginning of your meal so you can pack up half to go right away. Restaurant meals are notoriously large.
- Ask for water instead of a high-calorie beverage.
- Skip dessert or order fruit for dessert.
- Ask for healthier sides. For example, if the entrée you want comes with French fries or white rice, ask for a side salad or side of steamed vegetables instead.
- Choose borth-based soups onstead of cream-based soups.
- For salads, ask for fat-free or low fat-dressings, vinaigrettes, and lemon juice.
- Ask for your salad to come without high-calorie extras like croutons, cheese, fried noodle strips, and nuts.
Keep a food diary.
Keeping a food diary is very effective at showing the reality of what you eat and drink each day. Write down everything, even if you just took a bite. It's best if you write what you consume soon after the fact versus trying to remember at the end of the day. Make sure you record the amounts and how the food was prepared (baked, fried, with full fat versus low fat ingredients). The more detail, the better. You can do this with a paper and pencil or a free app like MyFitnessPal. MyFitnessPal even lets you scan food barcodes with your phone and it will automatically input the nutrition facts, which is pretty cool. It also offers nutrition facts for many restaurant meals which can be incredibly helpful and revealing.
Make a grocery list.
Set yourself up for success at the supermarket by going with a shopping list. Find healthy recipes online (including on the websites for the American Heart Association and the American Diabetes Association) and even on Pinterest and write down everything that you'll need. Also, check your supermarket's sales flier (usually available on their website) to see what healthy items are on sale that you can incorporate into your weekly meals. Finally, don't shop while hungry! It will only lead to splurging on junk food that you'll later regret having in your house.
Make healthy recipe swaps.
Swap out high calorie and fat ingredients in recipes for healthier ones. Here are some ideas to get you started.
- Instead of oil in baking, use applesauce.
- Substitute plain low-fat yogurt for sour cream.
- Choose leaner cuts of meat and low-fat dairy over their higher fat counterparts.
- Use whole grains instead of refined.
- Try reducing the oil and sugar in recipes by a quarter or a third.
- Choose clear broths and dressings instead of creamy.
- Use egg whites instead of a whole egg.
- Make a "flax egg" when a baked good calls for an egg: for every 1 egg, instead mix one tablespoon of flax seed with three tablespoons of warm water. Let sit for 5 minutes or so until it thickens, and then use it in your recipe.
- Instead of cream, try evaporated fat-free milk or fat-free half-and-half.
Build a support system.
Find people who will support you in your efforts! Maybe there is a friend who will be your workout buddy or a relative who would be interested in sharing healthy recipes with you. Find people who you can feel comfortable sharing your struggles with and who will cheer you on for your triumphs.
We truly hope these tips will help you reach the weight goal and healthy body you are looking for. Should you have any questions, please feel free to email us at any time!