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Weight Loss Tips
The more exercise, the better. Try for an hour or more over the course of a day,
six days a week. But if you can't do that much, do as much as you can. Even a little
exercise will help.
And it's not just a formal exercise program that helps -- put more physical activity
into your daily routine. Walk steps, take a walk before lunch, or keep the dog out
a little longer. It will be good for both of you. More about boosting physical activity
The diet recommended to lower breast cancer risk should also help with weight loss.
Eat mostly vegetables, fruits, beans, and whole grains; limit sweets, fats, and
refined carbohydrates. This diet is high in fiber that will help control your appetite.
More about diet
Eat a balanced, healthy diet. Don't go on a fad diet. Maintaining weight loss requires
changing your eating habits in a way you can stick with.
But one aspect of some fad diets may be helpful. Some people lose weight most
effectively by cutting back drastically on carbohydrate consumption.
Make sure you are eating enough protein and small amounts of healthy fats. They will
help stave off hunger.
Eat spicy foods. They help satisfy your hunger.
Watch portion size. Try to eat smaller portions than usual, especially of more fattening
foods.
Use a small plate. It will feel like you're eating a bigger portion.
Watch your calories. They're hidden in coffee drinks, alcoholic beverages, and salad
dressings -- and not so hidden in fried foods, pastries, and ice cream.
Don't skip meals. You're more likely to overeat to make up for it.
Drink water, unsweetened tea or coffee, or sparkling mineral water. Zero calories.
Find low-calorie filling snack foods like rice cakes, vegetable juice, and non-fat
unsweetened yogurt. (To flavor yogurt but keep it low in calories, add a small amount of
fruit-sweetened jam or eat it with fruit.)
Fill up on fiber. Choose whole fruit instead of fruit juices, which add calories but not fiber.
Have water or some other non-caloric drink with snacks to help you feel full. Or have the
drink first to see if you were only thirsty.
Avoid mindless munching. Pay attention to what you're eating and how much you're
eating. Make every bite count and make a judgement as to whether the next one is
worth the calories.
Don't deprive yourself of foods you like -- eat small portions occasionally.
For foods that should be limited, buy small quantities and never eat directly from the
package. Take a reasonable portion and put the container away.
Eat slowly and enjoy your food.
Learn to throw away unwanted leftovers. They will look better in the garbage disposal
than on your hips.
Never go to the mall hungry. Take water with you so you don't need to stop anywhere
with tempting high-calorie treats.
Try a weight loss group, web site, or coach.
Keep stress under control. It changes your body chemistry, and makes you more likely to
accumulate fat around your middle.
Don't give up. If you're exercising and eating a healthy diet but not losing weight, some
of the fat may be changing to muscle. You may not see a big difference on the scale, so
look for it in the way your clothing fits.
Get even more exercise! And keep increasing the intensity.
six days a week. But if you can't do that much, do as much as you can. Even a little
exercise will help.
And it's not just a formal exercise program that helps -- put more physical activity
into your daily routine. Walk steps, take a walk before lunch, or keep the dog out
a little longer. It will be good for both of you. More about boosting physical activity
The diet recommended to lower breast cancer risk should also help with weight loss.
Eat mostly vegetables, fruits, beans, and whole grains; limit sweets, fats, and
refined carbohydrates. This diet is high in fiber that will help control your appetite.
More about diet
Eat a balanced, healthy diet. Don't go on a fad diet. Maintaining weight loss requires
changing your eating habits in a way you can stick with.
But one aspect of some fad diets may be helpful. Some people lose weight most
effectively by cutting back drastically on carbohydrate consumption.
Make sure you are eating enough protein and small amounts of healthy fats. They will
help stave off hunger.
Eat spicy foods. They help satisfy your hunger.
Watch portion size. Try to eat smaller portions than usual, especially of more fattening
foods.
Use a small plate. It will feel like you're eating a bigger portion.
Watch your calories. They're hidden in coffee drinks, alcoholic beverages, and salad
dressings -- and not so hidden in fried foods, pastries, and ice cream.
Don't skip meals. You're more likely to overeat to make up for it.
Drink water, unsweetened tea or coffee, or sparkling mineral water. Zero calories.
Find low-calorie filling snack foods like rice cakes, vegetable juice, and non-fat
unsweetened yogurt. (To flavor yogurt but keep it low in calories, add a small amount of
fruit-sweetened jam or eat it with fruit.)
Fill up on fiber. Choose whole fruit instead of fruit juices, which add calories but not fiber.
Have water or some other non-caloric drink with snacks to help you feel full. Or have the
drink first to see if you were only thirsty.
Avoid mindless munching. Pay attention to what you're eating and how much you're
eating. Make every bite count and make a judgement as to whether the next one is
worth the calories.
Don't deprive yourself of foods you like -- eat small portions occasionally.
For foods that should be limited, buy small quantities and never eat directly from the
package. Take a reasonable portion and put the container away.
Eat slowly and enjoy your food.
Learn to throw away unwanted leftovers. They will look better in the garbage disposal
than on your hips.
Never go to the mall hungry. Take water with you so you don't need to stop anywhere
with tempting high-calorie treats.
Try a weight loss group, web site, or coach.
Keep stress under control. It changes your body chemistry, and makes you more likely to
accumulate fat around your middle.
Don't give up. If you're exercising and eating a healthy diet but not losing weight, some
of the fat may be changing to muscle. You may not see a big difference on the scale, so
look for it in the way your clothing fits.
Get even more exercise! And keep increasing the intensity.
