7 Proven Ways To Lose Weight After an Injury (or Anytime)
7 Proven Weight Loss Tips
As most of us know from experience, crash and fad diets don’t work — especially not in the long run. Even though Americans spend over $40 billion in weight loss products each year, sixty-two percent of adult Americans are overweight or obese, according to the Centers for Disease Control. That’s partly because most of the weight loss products offered are fads and short-terms solutions that frequently cause long term problems, including weight gain.
Fortunately, recent research has shown that there are proven ways to lose weight and keep it off. Below are 7 tips proven to help you lose weight and feel better.
Small Steps Equals Big Weight Loss
People who made one small change each week in their food choices or physical activity lost 4 times more weight during a 4 month program than people who followed a painful, traditional low calorie diet, according to a study published in the Annals of Behavioral Medicine. The participants who committed to making one small change per week also lost more than twice as much belly fat and 2 1/2 inches more off their waistline. Some of the small changes participants made included drinking one fewer can of soda or walking 5 more minutes each day.
Replace, Don’t Deny
Numerous studies show that the best way to lose an unhealthy habit is to replace it with a healthier habit. So, just to name a few examples, you could replace mayonnaise with mustard, replace a snickers bar with a dark chocolate bar, and/or replace riding the elevator with walking the stairs. As mentioned above, small changes add up over time and are proven to work.
On the TV Show, My Diet is Better than Yours, the super food swap diet won the competition. That diet was based on the replace don’t deny principles and sought creative ways to replace unhealthy comfort foods with healthier alternatives.
Write to Lose
Numerous studies show that people who record what they eat are more likely to lose weight and keep it off. In fact, one recent study found that people who kept a food diary six days a week lost about twice as much as those who kept a food diary for one day a week or less.
Fortunately, smart phone apps now make it easier than ever to track what we eat and drink, and many of them have massive databases with the caloric content of almost every food imaginable, including foods from restaurants.
MyFitnessPal and MyNetDiary are two of the most popular and effective food and activity tracking apps. Here’s an article detailing how these apps can help with your weight loss goals. Even, if you only write down what you eat for one week, that will be helpful because people tend to eat the same things each week. Then, you’ll know about how many calories you’re eating each week, and what food choices you’re willing to change to get your caloric intake inline with your health and fitness goals. For example, you might be willing to replace potato chips at lunch with an apple.
Walk More, Weigh Less
A Duke University study found that 30 minutes of daily walking is helpful to prevent weight gain and that exercising for more than 30 minutes typically results in weight and fat loss. According to the Reader’s Digest weight loss calculations, “Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.”
Eat In, Keep Fat Out
Experts suggest eating 90 percent of your meals at home because restaurants live or die based on how tasty their food is. That’s why many restaurants add lots of sugar and fat to their foods. Restaurants also typically serve larger portions. Therefore, most restaurant meals are higher in calories than what you would eat at home, and it’s difficult to monitor what you’re eating when eating out.
Fortunately, many restaurants are making it easier to eat out and eat healthy. For example, Panera Bread prominently displays calories of each meal to make it easier for you to achieve your goals. Many restaurants now offer gluten free options too.
Watch TV Less, Weigh Less
One study found that the less TV the students watched, the less they ate overall. Try Replacing 30 – 60 minutes of TV with a walk or just relaxing in a comfortable environment. When the weather is moderate, fresh air can be relaxing and rejuvenating.
Distracted Eating Equals Overeating: Eat Away from the TV
Most of us know about the dangers of distracted driving, especially texting while driving. Similar principles apply to distracted eating, especially eating while watching TV.
For example, when people eat while watching TV they are less aware of how much they’re eating and typically feel less satisfied from what they eat. Numerous studies have found that watching TV while eating causes people to eat 25% or more calories than they would have had they eaten had they not been watching TV.
We, at West Law Firm, know many West Virginians struggle with maintaining a healthy weight. We hope one or more of the tips above help you achieve your goals.