Everyone wants to look good today, especially the young. But more and more people today understand that looking good need not be healthy, and being healthy is more important than just looking good. Of course, the better deal would be to look good and healthy.
Many would assume that you can just lose some weight or pockets of unwanted fats here and there in your body; and that constitutes weight loss to good health. But nothing is farther than the truth. To lose weight and keep healthy is to burn more calories compared to what you take in.
Your optimal weight is measured by your BMI which relates your height and weight measurements to the amount of fat in your body. More and more Americans are overweight today as they consume more saturated fat or processed foods which attract more diseases.
Losing weight is usually easy for many but the challenge is maintaining the weight loss. However, if you adopt a weight loss program on a regular basis, it will be easy.
They seem to be too simple to make a big difference, but you will be surprised at what they can do.
Make it a meal. For example, do not eat standing at the kitchen counter or in the competition. Put a plate on the table, sit down and watch your food. Enjoy the aroma, its appearance and enjoy the flavors. If you do, record it as a meal instead of a sandwich, and that makes the difference!
Slower This suggestion goes hand in hand with the first: do not drop the food as if someone was chasing you! If you eat too fast, you will not give your brain the opportunity to register that you have satisfied and eaten your hunger. It can take up to 20 minutes for the brain to recognize that it is full. A review of 23 studies found that fasting eaters are about twice as likely to be overweight than slow consumers.
Plate Size. Some studies recommend choosing a salad plate rather than a dinner plate. It is a simple way to control portions. Just going from a 12″ plate to a 10″ plate resulted in a 22% decrease in calories. It is an illusion but if it helps you believe you are eating more than you really are, it’s worth it. Also if the food portion is very large to begin with, you will eat more of it because you don’t notice yourself making a dent in the meal until a lot has been consumed.
Plate Color. The color of your plate can make a difference as well. In one study, when the color of a participant’s plate matched the color of their food, they served themselves almost 30% more because when the color of your food blends in with the color of your plate, the amount of food doesn’t appear to be as large.
Fork Size. Use a dinner fork rather than a smaller dessert fork. A 2011 study found participants who ate with larger forks left significantly more food on their plates than those who ate with smaller forks, leaving an average of 7.91 ounces of food compared to 4.43 ounces. Those who ate with larger forks became satisfied more quickly and ate less than those who ate with smaller forks. This is a visual cue – the small fork gives a feeling that you are not making much progress in satisfying your hunger, which results in more consumption compared to when you have a large fork.
Tips and Tricks
Here are a few tips and tricks for your weight loss program to work effectively.
Have more low nutrition foods, such as fresh fruits and green veggies; these contain less calories and high fiber, which translate to faster weight loss and keeping extra weight at bay. Avoid highly saturated fatty foods like deep fried foods as extra fat is always stored away as excess fats.
Part of the weight loss maintenance program calls for a fewer food selection especially snacks. The fewer choices you have in front of you, the less tempted you are to binge. Drinking lots of water or low calorie beverages is an excellent way to keep your weight consistent as you get full with water instead of fats.
Listen to your mom who always tells you to chew your food. There is a lot of truth in that advice as it would take you longer to finish your meal, which you would feel fuller than if you were to gobble down quickly. It is crucial to stabilize the amount of sugar in your blood to maintain your weight loss. This can be achieved by eating the right types of food such as whole grains and dried beans which release their glucose slowly into your blood streams.
Others who love the hot pepper have the advantage of another way to maintain their weight loss by taking on a bit of hot pepper with mustard on their meals. This easily increases the body metabolism by 25%.
Changing certain foods will go a long way as in using low fat and sour cream instead of the full cream. Changing the way you cook your foods or how they are prepared gives you greater control on maintaining your weight loss.
There are so many ways you can work on to lose weight and to maintain it.