Small Changes to Weight Loss

As much as many of us who are over-weight do not like to admit, it is our past and current eating habits that have us looking the way we do today. We need to make many small changes to our eating and drinking habits to reach our healthy weight. It is a long term vision with many short term goals.

Understanding weight lose takes time but it is important to know that you need to consume less energy than you use in order to lose the extra kilos. The best way to ensure that you are burning more kilojoules than you consume each day is to focus one day at a time on small changes.

1) Start by keeping a food diary. It will make you aware of how much you are eating and drinking. By recording your daily intake of both meals and drinks you will be able to keep track of your calorie intake and see where to cut back.

2) Try swapping certain foods. If you like to snack on a marsbar, change this snack to a healthy snack like 8 medium strawberries instead as it could save you about 70 calories and add to your daily fibre intake.

3) Learn to read food labels. By reading food labels you will be able to work out your calorie intake and swap different brands. For example, you could save 50 calories by just changing your breakfast cereal, or save 100 calories by changing form sour cream to salsa.

4) Enjoy 5-6 meals/snacks per day as eating more often curbs your appetite and boosts your energy and improves your metabolism. The reason your metabolism is improved is that the process of digestion itself burns kilojoules.

5) Exercise will be required to lose weight and keep it off. It is via exercise that you will improve your muscle tone and trim centimetres from your figure. Without exercise your weight loss comes from lean muscle tissue. Exercise will also improve your metabolic rate. When you introduce exercise to your daily routine, start slowly. 3 x 10 minutes is better than no exercise at all. Also note that exercise comes in all forms, housework, gardening, playing with the children, walking the dog.

6) Drink 8 glasses of water a day as water suppress the appetite and helps the body metabolize stored fat. Water also helps rid the body waste and during weight loss there is a lot more body waste to excrete. If you are hungry always drink a glass of water first and wait ten minutes, you may have mistaken thirst for hunger.

7) Ask your friends and family to support you. Share your goals, talk about your goals and with support you too can start small changes that will lead to a healthier life style and weight loss.

Angela Emde
Wellness Coach assisting others take small steps to a healthier life. http://www.slim4summer.com

---

Barriers to Healthy Diets -- Removing them is not as hard as you think

Barriers to healthy diets are placed into four broad categories:... Read More

Weight Loss Surgery: What are the options?

To understand how surgical procedures aid the grossly overweight person... Read More

Diet or Lifestyle?

"I am going to start a diet tomorrow". How many... Read More

Resolve + Enthusiasm = Power

Think for a moment about the highest mountain you ever... Read More

Weight Loss Psychology- Sticking to an Exercise Program!

IT'S NOT ABOUT THE NUMBERS!The health clubs are always racking... Read More

Want to Succeed on Your Diet, Find a Diet Buddy

If you're like most people who tried losing weight on... Read More

The Type Of Food and Nutrition That Can Help You Lose Weight Fast

The following are diet tips that can help you shape... Read More

Lose Weight NOW! - The Truth or Consequences Diet?

If you knew when you were going to die, would... Read More

Weight Loss Surgery: A Last Resort

Thinking about weight loss surgery? You're not alone. Over two-thirds... Read More

Weight Loss Can Be Achieved In As Little As 5 Days By Increasing Your Metabolism

One-size-fits-all diets don't work....but then you probably know that already.... Read More

Obesity: Let?s Prevent A Life Threatening Disorder

In life, various factors contribute to weight gain. Be it... Read More

For Effective Weight Loss - Curb Hunger And Avoid The Binge

Curb Hunger and Avoid The Costly BingeEveryone's been there -... Read More

Cafeteria At Fault for College Weight Gain

College weight gain is at an all time high, and... Read More

Three Steps to Achieving Your Health Goals

We all have aspects of health we want to improve.... Read More

Acupuncture Weight Loss? Plus 5 Step Weight Loss Plan

I remember back in my senior year of high school... Read More

Have You Tried These Weight Loss Tips?

The following are weight loss tips that you can start... Read More

Pushing Gastric Bypass: When to Talk, When to Keep Quiet

Sharing our bariatric stories is as personal decision as electing... Read More

Is Your Goal Really Weight Loss?

Are you ashamed of your weight? Do you have a... Read More

Law of Attraction for Weight Loss: Your Secret to Dropping Unwanted Weight Once and for All!

Ever notice how your best friend can lose weight on... Read More

Results Not Typical

I had 14 weight/health-oriented newsletters in my inbox this morning.... Read More

Medical Conditions That Inhibit Weight Loss

Weight loss can be a difficult goal to achieve. Some... Read More

Ancient Olympians Followed Atkins Diet

Atkins diet was unknown 35 years ago. Though it seems... Read More

7 Tips for Dieting Success

There are lots of dieters, trying every sort of plan... Read More

After WLS Patients Must Give-up Coffee, Tea, Soda and Alcohol to Sustain Weight Loss

Dieters are often told ? drink water. Drink a minimum... Read More

Trying To Lose Weight? Heres A Low Carb Tip If Its White, Dont Eat It.

Dr. Hagglund's Healthy Eating Tips(All wheat products, bananas*, breads, rice,... Read More

Hoodia ? Its Basic Nature Part 3

Hoodia Gordonii a cactus plant found thousands of miles away... Read More

Mindfulness - The Key to Avoiding Overeating

I made myself a sandwich today and thought I'd be... Read More

How To Avoid Common Diet Scams

As our country gains weight at an alarming rate, we... Read More

The Truth About Fat

Fat has had a lot of bad press and for... Read More

Before and After Your Liposuction

Although liposuction is one of the most commonly performed cosmetic... Read More

How the Protein Diet Works

Protein is an essential nutrient necessary for maintaining good health.... Read More

A Holistic Approach to Weight loss & Fitness

World Health Organization has observed that obesity has now reached... Read More

Approaches to the Treatment of Obesity and A Free Weight Loss Formula

The general approach for treatment of obesity is to suggest... Read More