Consumer Health Digest

Top 25 Ways To Safely and Effectively Lose Weight

by Michelle Gholick

When we make a conscious effort to alter our eating habits we are beginning a diet to lose weight. Sometimes we may have health issues, such as high cholesterol, which is what leads us to eat healthier and change our lifestyles. Here are the my top 25 tips to safely and effectively lose weight.

1. Take it one step at a time. You need to pay attention to what you eat. Cut back on the fats and the sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a buddy. It's always good to have support when you are trying to lose weight. Find a buddy who wants to lose weight and compare notes together, weigh-in together and maybe even have a contest. It could be great fun.

3. Use weights. Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller but probably weigh more. Don't let that scare you muscle weighs more than fat.

4. Eat Less Carbohydrates. Don't eat as much bread and pasta and you will see a difference.

5. Set Timelines and Goals. Set a deadline to lose the weight and write it down. Put it somewhere where you will see it daily.

6. Give up Soda Pop. If you drink a soda or 2 a day you are adding empty calories. If you find it hard to go cold turkey try and cut back at first and drink water as a replacement.

7. Grill or Boil Your Food. Avoid fried meats, grill and use lots of spices. You will get accustomed to it and probably enjoy it more.

8. Don't Buy Junk Food At The Store. When you go food shopping, don't go on an empty stomach and you will be less likely to buy junk food.

9. Don't Skip Breakfast. Eat most of your calories early in the day and always eat breakfast. Don't eat after 9pm.

10. Give Yourself A Reward or Treat. When you tell yourself that you can't have something you want it more. Give yourself a treat once a day (i.e., half a donut) and you won't feel you are missing out.

11. Use Smaller Plates and Silverware. Trick yourself into believing that you are eating more but you are actually looking at less to eat from.

12. Drink Plenty Of Water. Drink water when you are feeling hungry and you will get that 'full' feeling in your stomach.

13. Leave Something On The Plate. Don't eat everything on your plate. Many times we eat too much just because it's there. Pay attention and listen to your body when you have had enough.

14. Eat Five or Six Meals On A Daily Basis. Eating more often will keep you from getting too hungry throughout the day and your blood sugars will remain more constant.

15. Plan Your Workouts Ahead. Write your workout sessions in your journal and "just do it."

16. Stay Away From These Fad Diets. Don't believe the hype in these Hollywood type of magazines. Why? These fad diets don't work. If you lose weight fast there is a good chance are that you will gain it back just as fast. It takes time to put it on and time to take it off.

17. Do Several "Workouts" Throughout The Day. While you are watching TV try and do stomach crunches and leg lifts.

18. Stop watching TV and move your body. The average American watches approximately 1700 hours of television per year or 4.7 per day.

19. Measure Your Food. If you decide to have junk food for a snack -- make sure you measure and control what you eat.

20. Precut Those Veggies. When you get hungry reach for the stick instead of the snack.

21. Create Healthy Habits. It is a known fact that when we do something repeatedly it will create consistent behavior. Make those actions positive!

22. Take A Photo Of Yourself. Sometimes the best reminder that you need to change something is to see it in a picture. People are visual by nature. The average American watches approximately 1700 hours of television per year or 4.7 per day.

23. Use the stairs. We have gotten way too accustomed of elevators and escalators You can burn hundreds of extra calories if you use the stairs.

24. Take Your Dog For a long walk. Burn the calories and your dog will be happier. Go to a park or a dog walk and keep your body moving. Maybe you will even meet new friends.

25. Make Sure You Are Taking Supplements. Nutritional supplements used correctly and in the correct doses, can be very helpful in leading to fat loss and positive weight loss results.

When you make that decision to diet to lose weight is always advisable that you visit your doctor prior to beginning a physical fitness and diet program. This is especially true if you have a substantial amount of weight to take lose.