Losing weight can seem so difficult at times. There are highs and lows, peaks and troughs. Some weeks you will lose a few pounds and then you seem to hit a plateau and weeks have passed with the scale hardly budging. So, how can I stop eating so much and get my weekly weight loss to be a steady and regular amount?Here is a top ten countdown to number 1 that will help you do just that.
10. Eat more often. Sounds ridiculous I know. You are trying to eat less not more. However, replacing the 3 meals per day that you most likely eat at present with 5 or 6 smaller, and healthier, meals will help a lot. It will stop you experiencing drops in your blood sugar levels and also being inclined to overeat. It will boost your metabolism which will have to continually process the food and faster metabolism means that you will be burning body fat more easily; even while resting.
9. Eat more healthily. This is a must. If your diet consists of sugary foods, processed and refined foods then they have to go. If you are wondering how you can stop eating junk food and dont think you can just stop immediately then try replacing it slowly. One day replace the fries in your meal with a baked potato or brown rice. Another day change white bread to whole meal, then drop a slice or two each day. Replace desserts with fresh fruit. You will quite quickly come to prefer fresh natural food to junk food.
8. Stop drinking sodas. Sodas contain large amounts of sugar. There could be up to 9 teaspoons in one small can and that equates to around 180 calories. If you are drinking three of those per day, then just by removing them from your diet you will lose 1lb per week! This is for no other effort than cutting out sodas! No contest, right?
7. Cut out fruit juice. You may think that you are doing the right thing by drinking fruit juice, but so many juices on the market are laced with sugar. If you are not drinking 100% fruit juice then there could be 7 or 8 teaspoons of sugar per carton.
6. Cut out trans fats. These are unsaturated fats and will raise your levels of bad LDL cholesterol and lower levels of good HDL cholesterol. Trans fats may read as hydrogenated vegetable oil on the label and it is found in such things as cakes and biscuits, shortbread, doughnuts and French fries.
5. Focus on food. Be aware of what you are eating. If you sit in front of the TV, filling your face while you watch your favourite soap then you will be unaware of what you are eating and in what quantity. This means you will be likely to eat beyond your full point. Sit at a table and take notice of your food. Make a point of eating slowly, chew your food well. Put your cutlery down while you chew, empty your mouth, perhaps have a sip of water and then take up your cutlery and resume eating.
4. Do not eat too much. Eating slowly and being aware of your food will help you to stop overeating. There is a cut off point when your brain sends a message that you are full and to stop eating. However, it takes about 20 minutes for this message to reach our awareness. If you wolf down your food you will be way past this full point before you even get the message. Stop eating when you are about 70% full and you will find a short time later that you are completely satisfied. Going beyond this point will tend to leave you feeling bloated.
3. Drink lots of water. This is absolutely essential for life and is invaluable for any weight loss campaign. Eight, 8oz glasses per day are recommended but more will do you no harm. You cannot drink too much. A glass before meals can help reduce your hunger and prevent eating too much and a glass when hungry can stave off the feeling of hunger for a short time, enough to take your mind off your hunger and perhaps prevent you from eating something you shouldnt.
2. Exercise is the key. You will not get there by diet alone. The body is made to move around, that is what it does. Your body does not want to lie idle for long periods of time. Switch off the TV, get up off the couch and get out there. Begin with walking if you are very overweight and increase it every day. Heart pumping exercise and sweat is what you want to aim for. You will soon come to love exercise.
1. Believe in yourself. You can do this! This fat person that you see in the mirror does not have to be the image that you see forever. This is the image that life and circumstances up to now, have created. You can alter this image! You can change your body image and your shape along with your eating habits. You can change your life! It is entirely up to you. You got yourself into this shape and only you can get yourself out of it. Believe in yourself and believe in your power and ability to make this change.You can do it! Repeat this to yourself every day. Good luck!
Always consult a doctor before embarking on any weight loss and exercise program.
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