Real Weight-Loss Tips for Even the Most Hopeless Dieter
Posted by Casey Nicole on August 10, 2012 at 7:14 PM
Maybe you've tried every fad diet out there, from the Master Cleanse to the Grapefruit Diet to even cutting out all carbs. The thing is, even if you see immediate results, there is no way to maintain their serious restrictions long term. For real weight loss success you'll need to drop the fads and commit to lifestyle changes.In addition to routine exercise, here are 3 tips proven to aid in weight loss.
Tip #1: The ONLY Proven Way to Lose Weight Long Term is Caloric Restriction
Unless you can spend hours every day at the gym, you are going to have to cut calories to lose weight. Eating healthier is key, so while switching to whole grain breads is great, you still can’t devour 3 slices in one sitting. So, commit to counting calories and restricting their intake. First, you’ll need to determine the correct caloric intake for someone of your size, age, and activity levels to maintain your weight.
Then, to lose weight, cut that amount by 10 to 20 percent. However, keep in mind that you should not go below 1200 calories a day. Your body will go into starvation mode and you’ll feel weak and probably grumpy. You only want to shoot for 1 to 2 pounds lost per week for healthy weight loss.
Tip #2: Keep a Food Journal
The importance of keeping a food journal is that it forces you to really evaluate your eating habits and caloric intake. In general, when keeping a food journal you should remember these points:
- Record everything you eat and drink immediately.
- Note what you're doing while you're eating―driving, watching TV, etc.
- Describe how you felt while you ate: angry, sad, happy, nervous, starving, bored?
Do be honest, because it’s not a newsletter, so you’ll be the only one to see it. If you don’t have time to write all of these down, try a food journal app on your phone to at least track what you’re eating. If you're serious about changing your food habits, then you will make the time to keep a food journal.
After, you’ll be able to examine your eating habits, your actual caloric intake, as well as how your emotions affected your eating habits. Once you can see in black in white how much you’re eating, those late night snacks won’t be as appealing.
Tip #3: Set REAL Goals
This is super important and will really help you make a big difference in your dieting success. A 4-step goal-setting process includes: recognizing a need for change in your diet or lifestyle; establishing a goal to address that change; adopting a goal-directed activity and self-monitoring it; and self-rewarding goal attainment. Write down your goals, and they can include realistic weight loss marks for every other week, or even just goals to work out each day. Achieving and marking them off your list gives you an extra sense of satisfaction and achievement to inspire you to keep working towards your ultimate goal.
Put simply: define it, write it down and set it in motion! Once you identify SPECIFICALLY what you want to achieve, actually seeing it through is much easier.
What are your simple weight loss tips? Share your advice by leaving a comment!