Be physically active each and every day. Whatever activity you choose, whether its walking swimming, biking or yoga. Be sure that you enjoy it so you wil be more likely to stick with it for the long-term. Aim for 30-60 minutes of physical activity most days of the week - closer to 60 mrutes for weight loss and 30 minutes for weight mnaintenance, although any activity will help shed unwanted pounds. Don’t forget the importance of strength training 2-3 times per week. This builds muscle mass and allows muscle to burn more calories at rest.
2 Break the Fast
Experts al agree - breakfast is the most important meal of the day. Whether you choose cereal, an egg with toast, or a yogurt, eating something in the morning kick starts your metabolism for the rest of the day. Individuals who consume breakfast are more likely to lose weight and keep it off compared to those who wait later in the day to eat their first meal. Strive for a balanced meal includng complex carbohydrates along with a healthy source of protein - a scrambled egg and half a whole grain English muffin with a touch of butter or margarine and all-fruit preserves, or a small bowl of oatmeal with chopped nuts and raisins, make for healthy choices.
3 Focus on Your Food
When you eat, eat. Avoid dining or snacking while preoccupied with another activity, such as working, watching television or browsing the Internet. When busy doing another activity while eating, you're more in tune with that activity than what's going into your mouth. This is a common trap for racking up the calories. Its best to set aside a specific time and place to eat your meals.
4 Snack Away
Snacking is not just for kids. We should be doing it too. Consuming 5-6 smaller meals during the day instead of three larger ones, or simply adding 2-3 small snacks throughout the day, can actually help you lose weight. Eating something every 3-4 hours keeps your metabolism active during the day and can help prevent binges - especially at night - or overeating at your meals. Healthy snack options include fresh fruit yogurt nuts, string cheese, or whole grain crackers.
5 Wet Your Whistle Right
Beware of liquid calories. A 20-oz. bottle of regular soda per day can add 112 pound per week of weight which equals 26 pounds per year Sweetened beverages such as lemonade and iced tea can also pack on the pounds. And recent studies have found that regular diet soda consumption can actually contribute to weight gain; researchers theorize that artificial sweeteners in diet soda somehow stimulate appetite. Another offender: Alcoholic drinks. A single serving of alcohol contains 100-150 calories, so keep your intake of these drinks to a minimum as wel. (Recommendations from a health standpoint are no more than 1 serving per day for women and no more than 2 servings per day for men). If you do opt to drink, have a glass of water for each drink you consume, and be sure to eat something too.
6 Eat ln, Not out
This may be easier said than done in the hustle and bustle of life. While most restaunants do offer healthier options these days, portion control is still a chalenge. A typical restaurant meal is suitable for 2-3 people, so if you do eat out, try to split your entree with a friend or family member, or bring half your meal home with you. A great tip is to ask for a to-go box before you take your first bite. Place 1/2 - 2/3 of your meal in the box and set it aside. After some soup or salad and whats left of your entree, you should feel satiated.
7 Ditch Diet Foods
If you look you will find them - a plethora of low-calorie, fat-free foods adorn grocery store shelves. Although they can be enticing when you're trying to shave off calories, these foods are often no better than their regular counterparts. If anything they're typically loaded with added preservatives and fillers, and are highly processed. Sodium and/or sugar are usually higher in these foods to compensate for flavor. Stick with regular foods and eat smaller portions of them. However, opting for healthy lower-fat products, like yogurt, cheese and skim milk is a smart move.