While we all know that loosing weight would benefit our health in many ways it is not always as easy to get the job done. In fact, more than 90% of people who diet and loose weight end up gaining it right back. So what is a person to do?
People who are successful in loosing weight have several characteristics in common.
1. Keep track of the numbers. This means several things. Successful dieters set realistic goals and put them in writing. Your doctor can help you to determine a realistic goal for your weight but most agree a weight loss of 1-2 pounds per week is a good lace to start.
Dieters also found more success when they kept a food log. Counting those calories helped dieters to stay on their diets and avoid mindless eating which can derail many people. There are hundreds of apps out there to help those wishing to shed a few pounds.
2. Replace soda with water. Drinking regular soda adds a lot of calories and sugar to your diet. Unfortunately your body does not recognize those liquid calories as well as a nutritious meal so they don't end up filling you up. Most of the time the sugary drinks just make you want more sugary drinks when you crash.
Don't switch to diet soda thinking it will make your diet plan work. New research indicates that diet soda also causes sugar cravings! People who reported drinking the most diet soda also had the largest waist lines. Save sodas for a "once in a blue moon" treat and stick to infused waters or sparkling water instead.
3. Get enough protein. Protein is a building block of the body. When you are dieting protein provides more satiety than most carbohydrates and it also burns more calories while being digested. Most Americans consume enough protein it just isn't from the right sources. Focus on getting your protein from lean meats and fish as well as low fat dairy or egg whites. If you are vegetarian you can eat soy, nuts, or combos like beans and rice to obtain a good source of amino acids, the building blocks of protein.
4. Exercise. The one thing that reigned consistent among successful dieters is that they made exercise a part of their daily life. One hour per day for at least 5 days a week is the current recommendation for overall cardiovascular health. That being said, even just #) minutes a day can provide significant benefits. Remember that even modest weight loss can help reduce reflux symptoms.
Published On: July 29, 2013