20 Little Ways to Drop the Pounds and Keep Them Off
On average, people gain one to two pounds per year effortlessly. If you simply consume 100 fewer calories daily you can easily counteract that annual gain. However, if you have already been through a few too many annual cycles and are looking to get rid of more than your “yearly gain,” you need to reduce your daily calories by about 500. Keep reading to find out 20 simple things you can do to drop the pounds and keep them off.
If you cut 250 calories and simply walk for 30 to 45 minutes per day, you will reduce those 500 calories. This will produce about a pound of weight loss over a week. Although you will not see immediate dramatic results, it will pay off over time.
The following tips come from Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. Little Things to Slim the Beltline
- Drink water: It is said that the human body often mistakes thirst for hunger.
- Freshen your breath: Brushing your teeth signals your body to stop eating or substitute with a few mints or a breath strip.
- Sleep well: A lack of sleep produces increase in bingeing and hunger. It also inhibits your body from burning carbohydrates.
- Keep an exercise journal: Writing down your goals and accomplishments will encourage you to be more active.
- Walk while you talk: If you talk on your cell phone a lot, take a walk while you talk. Walking for 10 minutes a day at about 3 mph will burn an extra 1,000 calories a month.
- Stand up: Standing instead of sitting will burn an extra 40 calories per hour, adding up to about six pounds over a year.
- Play with the kids: Playing with your kids can burn 120 calories every 20 minutes and it’s a great break from typical exercise.
- Avoid white foods: White foods tend to be high in simple carbohydrates (and therefore calories).
- Be careful of coffee: The way you “dress up” your coffee can produce a lot of extra, unnecessary calories.
- Eat single servings: By eating out of single serving containers instead of a family size bag you can help limit your intake and prevent overeating.
- Have two appetizers: Choose two appetizers carefully and you may just consume fewer calories than a regular entree.
- Eat breakfast: Eating breakfast every day cuts your chances of becoming obese and developing diabetes by 35 to 50 percent according to a Harvard study.
- Go green: Starting your meal with a salad will cause you to eat less during the meal.
- Do the “fork dip”: Get your salad dressing on the side and dip your fork into it for each bite.
- Go nuts: Dieters that eat a handful of nuts daily are more likely to keep their weight off according to a Harvard study.
- Pick the best bread: Stick to whole grain bread and be sure each slice contains at least 2 grams of fiber.
- Splurge – once in a while: Satisfy your sweet tooth with less than a half a bag of plain M&Ms and only consume about 100 calories.
- Double you protein: The Journal of Nutrition says a high protein, low-carb diet will help dieters keep muscle while losing fat.
- Get your dairy: A cup of low-fat milk or yogurt can boost your metabolism.
- An apple a day: Eat an apple with every meal. The 5 grams of fiber will make you feel fuller and prevent from overeating.
Try any (or all) of the above tactics, and you’ll soon be on your way to shedding those extra pounds and keeping them off for good!