Easy Weight Loss Tips

A new study recently published stated the best way to lose weight is by cutting calories, not fat or carbohydrates. This is really nothing new. It's all about calories in and calories out. In order to lose weight, out must be more than in. This can also be accomplished by burning more calories with exercise (out).

Remember, 3500 calories equals 1 pound. Therefore, if you have a deficit of 500 calories each day, you should lose 1 pound per week. That's about 4 per month and 52 pounds per year! Bump it up a notch to lose 2 pounds per week. Losing one to two pounds per week is a healthy way to lose weight and you are more likely to keep it off long term.

Diets should be individually tailored to meet individual needs. It is also important to check with your doctor before beginning any diet program. However, here are a few easy steps that anyone can incorporate into their diet to help them lose weight:

· Eat 5-6 times a day and never go hungry in small amounts to keep blood sugar levels even

· Add protein to every meal and snack

· Add a fruit, vegetable or both to every single meal and snack. Eat your fruit or vegetable before you begin your the main course

· Choose whole grains over refined forms of carbohydrate

· Eat unprocessed or minimally processed foods - no processed flour like white bread, pasta, or white rice.

· Fill up on volume and fiber: eat soup (clear not creamy are best), whipped shakes (protein shakes made with whey and fruit are a great idea) or fruits and vegetables with high fiber. These are all lower calorie, bulky foods that fill you up. Drink water or tea (green tea may help aid weight loss) to fill fuller.

· Add whey. Whey protein has been shown to stimulate weight loss in individuals who don’t change their calorie intake or exercise regimen. And, it’s great for helping build muscle mass (we recommend you also partake in resistance training). And, the more muscle you have, the more calories you burn at rest.

Weight loss is a long journey for most, not a quick and easy fix. You must commit your entire lifestyle to it in order to succeed. Make the decision, write down your realistic goals in measurable amounts and track it each day. Find a support group to help you either online or in person and a friend to exercise with.

For some individuals who have tried to lose weight the traditional way and failed, bariatric weight loss surgery may be the only viable option. The Obesity Action Coalition (OAC) www.obesityaction.org and the Weight Loss Surgery Foundation of America (WLSFA) www.wlsfa.org are both great non-profit organizations that can provide you with more information and support for weight loss surgery. Even after weight loss surgery, however, one must still count calories, eat healthy, and take nutritional supplements to continue to lose weight after surgery.

Have any weight loss tips you would like to share?

Comments for New Year New You - Easy Tips for Healthy Weight Loss

Tuesday, January 31, 2012 by Cheryl Larson:: Drink lots of water everyday !!!
Tuesday, January 31, 2012 by Rachel Tiller:: I have been cutting my calories and exercising since November and am down 33.5 pounds! I only have about 76.5 more to go!! Thanks for these great tips!
Tuesday, January 31, 2012 by Sheryl Edwards:: I am eating healthier in #2012! Thanks for the tips!
Tuesday, January 31, 2012 by vanessa martinez:: defiantely portion controls
Tuesday, January 31, 2012 by Angie Peterson:: Always keep moving. Walk around when you are talking to a friend on the phone. Do squats or leg lifts while you brush your teeth or wash the dishes. Take the stairs and park farther away from work or the store. Play with your kids at the park instead of just watching them play. All of this movement will help you lose weight.
Tuesday, January 31, 2012 by Robert Rogers:: I have found that drinking a glass of water before a meal helps me feel full faster.
Tuesday, January 31, 2012 by Amy Davidson:: My best weight loss tips (from personal experience) are to keep a food and exercise journal (I use the MyFitnessPal app on my Android phone), take your vitamins, exercise regularly and change your routine as often as you can (do cardio, weight lifting and yoga/pilates), try new things to keep fitness fun and interesting. Take small steps to make your routine healthier: park as far away from doors as possible, take the stairs instead of elevators, walk across the office to talk to co-workers instead of calling them, wear a pedometer and challenge yourself to get in 10,000 steps a day.
Tuesday, January 31, 2012 by Carol Conerly:: thanks
Tuesday, January 31, 2012 by Nancy Reid:: I found that eating several smaller meals helps me lose weight faster!
Wednesday, February 1, 2012 by cindy b:: I've found eating smaller, meals more often helps keep up my energy and I don't gain weight.
Wednesday, February 1, 2012 by George Comstock:: Good tips, thanks. For me the key to successful weight loss is always exercise. It's too easy to get out of the routine, and slow going getting back in...but once the habit is established a vigorous hour of running, biking or swimming 3 times weekly for 1+ hours is extremely effective.
Wednesday, February 1, 2012 by Delano Jennings:: i eat 5-7 small meals through out the day, it am never hungry but also never so full i feel sick!
Wednesday, February 1, 2012 by Karen OMalley:: The 5-6 small meals a day have been crucial to my weight loss and making me feel less hungry.
Wednesday, February 1, 2012 by Kelly Lauth:: I drink tons of water everyday, and I am very into vitamins; not only a daily multi-vitamin, but extra Vitamin C and D (especially at this time of the year) a B-Complex, and Fish Oil! Healthy and happy here-- and back down to pre-baby weight : )
Wednesday, February 1, 2012 by Gloria Yerxa:: Portion control, lots of water every day, a fiber-rich diet and always being on the move!