If you’re like me, someone on the “heavy” side, you’ve probably gone through what I have been through – lots and lots of fad diets – some worked for a while, and some didn’t.
There were times when feelings of frustrations for failing to lose weight – or maintaining it after so much effort – bottled up inside me. Many times depression settled in – which made me eat more. Naturally, I gained more weight, and so the cycle went on and on.
I’ve had my ups and downs.
I was really fat and heavy 3 years ago.
Then, I succeeded and lost weight …
But here’s what I learned: between working hard to lose weight and maintaining it, the latter is much harder.
In no time, I started to gain weight again …
But hey! Didn’t somebody say that if we fail, we’re no total losers? We only failed at something!
And so it’s just right to try again … even if it takes a hundred more shots!
With that in mind, I did some extensive research on ways to lose weight that worked for others. Hopefully, you and I will learn from their successes, and someday soon find ourselves happy and weighting less.
So here’s a list of 25 Tips on How to Lose Weight.
As a famous saying goes: Never Retreat! Never Surrender!
1. Water. The minimum consumption should be 8 to 10 glasses of water a day.
2. Fiber. 25 to 35 grams of fiber per day is ideal. Fiber satisfies hunger pangs and it also controls insulin and blood sugar levels. These two – insulin and blood sugar – promotes fat storage when they are elevated. To achieve the required fiber diet, 1 serving of fruit and vegetable per meal is enough.
3. Protein. Lean protein is the healthiest. Consume only lean beef, turkey breasts, chicken breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders.
4. Whole foods. Whole foods are ideal for those working hard to lose weight because they are high in fiber and low in sugar. Whole foods include lean protein (lean beef, chicken, fish, and whey protein), whole grains, and fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts).
5. Healthy Fats. Your diet should include adequate amounts of healthy fat foods. These fat foods include olive oil, almonds, walnuts, or other Omega-3 products. Healthy fats help with brain function and are excellent antioxidants. Certain diseases are also prevented by essential fatty acids, so it’s important to have them in our daily diet.
6. Some people label some food as “Superfoods”. These are to be consumed daily for maximum effect on the diet. “Superfoods” include lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.
7. Green Tea. Sometimes, food tastes better when we drink something sweet instead of just plain water. This is because the sweetness washes away some of the after-tastes of the food recently eaten. Instead of drinking carbonated drinks, try Green Tea instead. Green Tea is a very powerful antioxidant. Because we are supposed to drink 1ml of non-caffeinated fluid for every calorie that we consume, 8-12 8oz glasses of water or Green Tea would be perfect.
8. Eat low glycemic carbohydrates such as fresh and canned fruits, vegetables, whole grains and legumes. In particular, low glycemic foods include broccoli, cauliflower, eggplant, green beans, peanuts, low-fat yogurt, lettuce, spinach, tomatoes, peas, grapefruit, canned peaches, soy milk, pearled barley, dried apricots, cooked carrots and spaghetti.
9. Frequent Meals. The most ideal is to eat four (4) to six (6) small meals a day rather that the usual three (3) large meals we’ve been accustomed to – breakfast, lunch, and dinner. Eating frequently regulates and boosts the metabolism, helping burn more calories.
10. Follow Adelle Davis’ advice to “eat breakfast like a king, eat lunch like a prince, and eat dinner like a pauper.” The suggestion is to eat smaller meals of lean protein and green veggies (or a small protein shake) at night.
11. Cut off food intake 3 hours before bedtime. This will give your stomach enough time to digest everything. if practical and possible. However, if you ate dinner at 6 pm but won’t go to bed until 12 midnight, then have a small 9 pm meal or a snack. Keep it light though, preferably lean protein, fruits, and or vegetables only.
12. Don’t eat midnight snacks
13. Don’t eat anything after 7pm
14. Don’t eat any carbohydrates at night
15. Don’t eat any carbohydrates after 3 pm
16. Be aware of calorie counts, sugar content, fat content, etc.
17. Read and review food labels. Knowing which food will do you harm will help you stay away from them.
18. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats.
19. Keep a food log and record everything that you eat and drink. Actually, it’s more like “calorie counting” in the traditional sense. Every day, after each meal, write down or record what you just ate in your journal or notebook or logbook.
At the end of each day, review the food log and evaluate your progress. Being aware of these things will help you stay in the course.
20. Make a meal plan that follows a correct diet. For those who are “techy”, you can use a software or a spreadsheet to create a menu plan – meal by meal, with calories, macronutrients and serving sizes calculated properly for your goals and your energy needs. For those who are not into the technology yet, writing down your plan in a journal will also work.
Creating 2 or more menu plans is an advantage if you want variety.
Most important of all, follow your menu plan every day.
21. Plan your grocery shopping list according to your meal plan. While still at home, prepare your grocery shopping list so that when you get to the store, you only get what’s on the list. This will help you stay on track and not get anything that might just tempt you to indulge later on, to the detriment of your planned diet.
22. When you get home from the groceries, mark your groceries with points. For example, a pack of biscuit contains 6 points, and your ideal point per meal is only 2 points. It means the pack of biscuit is good for three meals. Seeing those marks would hopefully remind you and help you bridle your want for more food.
23. Another good way to stay on course is to divide any food you have into serving pieces, be it chips or cookies, bread or pastries… anything. Place food in separate bags or containers, one serving size each pack or container.
24. Plan your meal for the day. If you’re working outside your home, bring your own packed meal. Eating out usually causes deviation from the planned meal. Remember that fast food, the most convenient for those working outside their homes, is loaded with harmful ingredients like calories and transfats.
25. If eating out cannot be avoided, make it a point to ask for what you want. For instance, you may ask the waiter to serve only half of what you ordered. Or, eat only a portion of what was given you, and immediately ask the waiter to remove your plate.