Weight Loss Part I. Ten Useful Tips To Lose Weight
This is the first of a series of articles about weight loss. Before you think it – no, we are not confused – we still are Hope4Cancer, not Weight Watchers! Research has shown that obesity is clearly linked to the development of chronic diseases including cancer. Our goal is to draw on the knowledge of experts in the field to provide you with a comprehensive understanding of how obesity contributes to disease, and what you can do about it. We will also look into the social and emotional issues that stop people from losing weight. So stay with us through this journey!
We will start by providing you with 10 useful tips to lose weight. Self discipline is, of course, at the root of any worthy accomplishment, and weight loss isn’t any different (this is the part that no one really wants to hear, this author included!).
Weight management has become a much more serious problem today than it was for past generations. We live in an “obesogenic” society where the easy availability of processed foods with high sugar and fat content make it easy to accumulate the calories without trying too hard. Processed foods are designed to stimulate cravings that increase consumption quantities for every meal. That makes reversing an obese situation that much harder for the individual today. That is why it is all the more important to take weight loss extremely seriously as a primary health goal.
10 Tips for Effective Weight Loss
1. Goal Setting: Make it realistic when setting your goals. They should be enough to stretch you, but not so much that they break you. Setting goals that are unrealistic hinders a long-term weight management program. Focus on what you can reasonably expect to be able to lose considering your daily routine, lifestyle, and other activities and so on.
2. Go to the Gym: Get yourself to your local gym and make sure that you include both aerobics and strength training with weights into your regimen. Strength training tones your muscles and boosts metabolism. It also helps you build muscle mass, which is important for improving the body’s ability to burn calories, even at rest.
3. Think Success and Decide to Stay Positive: Mind over matter. A positive attitude to stay fit is a lot about winning a psychological mind game. To achieve the weight you want, keep your mind on the positive outcome, not the struggle to accomplish it. Remind yourself of all the great reasons you’re making the effort to lose weight and imagine yourself attaining your goals. Make it a habit to think success, or you may become prey to the failure mindset quite easily.
4. Food Alternatives: If there are items in your regular diet that are high in sugar or unhealthy fat, figure out how to substitute them. Often it is not about eating less, but about eating healthy. For example, get an avocado or unsweetened applesauce instead of butter.
5. Take a Selfie: Yes! A mental selfie. Picture yourself eating something that can decrease your desire to eat it. A study shows that picturing yourself eating a particular food helps lessen your appetite to eat. I understand, this might sound a bit “wacko” – but its really about fooling your body to develop all those good habits. It goes back to point #3 – finding ways to stay in the success mindset.
6. Make a Diary: Many people find that keeping a diary or journal aids in losing weight. You can move your food diary to a mobile or desktop app – there is an abundance of those available nowadays, and many of them are free (but find out which method you are more likely to follow, and use that). A study showed that recording what and when you eat, improves your chances of success.
7. Burn Fat: A short, intense bout of exercise like Tabata can help reduce body fat and provide a powerful workout in a short time. Four minutes of intenseTabata may get you better fitness gains than an entire hour of running on the treadmill. Once again, check with your doctor if your body can handle the rigor of intense interval training, and do as much as your body can handle.
8. Restrain from Overeating: Portion control of food intake makes a huge difference! Discipline, control and fight “portion distortion”. Define your healthy portion and stay with it. See point #9 below.
9. Taste and Enjoy Every Bite: Take your time – do not rush. It takes the brain time to realize that the body has received enough food for its sustenance. Eating slowly with small portions of food gives your body a chance to feel satisfied. Eat less and enjoy your meal with a healthy conversation and you will feel great while eating less.
10. Tank Yourself Up with Water: Drinking water keeps us feeling full, which means fewer calories consumed. Very often your body craves certain things: those things include the right vitamins and minerals, and water. But we interpret that craving in the same way and try to satisfy the craving with the wrong foods. Make sure you understand your body’s needs and feed it right until the right habits are restored.
Watch out for Part II of our Weight Loss Series where we will talk about: “Why Is Losing Weight Easier Said Than Done?” Stay tuned.
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