Tips for Successful Weight Loss

Updated: Nov 16, 2021


If dieting were easy, I suppose we would all be thin. But, as we are not, here are 11 tips that successful people use to lose weight. They can help you succeed too.


1. Drink eight to ten glasses of water a day


Okay, for many people, this is a big problem. Water does not taste all that great generally because water does not taste like anything. Drinking water 8 to 10 times each day gets easier the more you do it. It is simply a matter of conditioning your taste buds and yourself to make it to do. Once you get started, you will begin to crave water.


To begin with, you should drink a glass of water in the morning first thing, before you eat. It is probably the most accessible glass you will drink all day, and it will help you remember to drink water all day long. Better yet, why not drink two glasses?


If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water, but no sugar or sweetener! Ice also helps.


Check out flavored waters on the market, too. Just keep an eye out for additives.


2. Eat breakfast


Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning, do it! Breakfast is so important to your good health and weight control. According to Dr. Barbara Rolls, a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."


Eating breakfast is not only good for overall weight loss. It will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet throughout the day if you skip breakfast.


You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low-starch fruit around. But, breakfast is the perfect time to do it if you plan to eat fruit during the day.


3. Eat at least three meals and two snacks each day


It can be one of the most challenging adjustments to make. After all, you are busy! You already have a full plate. So when do you have time to worry about filling your plate with more frequent meals?


Just like eating breakfast will increase your metabolism, so will eating more often. It will also help you curb your bad-carb intake by ensuring that your snacks are planned and occur regularly throughout the day.


It will just take a minimal investment of planning time at the grocery store and home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, see the handy list of snacks and appetizers listed later.


4. Avoid white foods


Here is one easy way to remember what not to eat. If it contains sugar, flour, potatoes, rice, or corn - say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.


Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges, and grapes.


These foods are not only colorful, but they are also high in fiber, nutrients, and essential antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.


5. Eat your vegetables


It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last five years has been the potato, now is an excellent time to experiment with other vegetables. It is crucial for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.


If you try hard enough, you will find vegetables that you enjoy eating—experiment with grilling vegetables and cooking with real butter to add flavor.


You can also search for new recipes on the Internet or in cookbooks.


Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. So you have no excuse to eat your vegetables.


6. Prepare your food as much as possible


While more and more restaurants offer low-carb-friendly menu items, many are still not ideal for a low-carb fare. However, there are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.


If you cook your foods, you know what the contents are precisely, and you will be able to control hidden sugar and otherwise processed foods better.


Another benefit is the cost savings over the long run. For example, even if you must go to the grocery store more often, you will save a significant amount per meal instead of eating at restaurants and fast-food establishments. It will also be easier to maintain your diet with your own favorite fresh food selections on hand.


7. Invest in a good set of food storage containers


Having food storage containers of various sizes on hand will make it easier for you to plan your meals and snacks. For example, when you buy nuts, fruits, and vegetables in bulk, you can prepare, separate, and store them for easy use later.


For instance, you can pre-slice your apples and snack on them over several days. Then, cut them, rinse them in pineapple or lemon juice, and store them. It will make a quick and easy snack for later.


Fix your lunch and take it with you to work. Better yet, fix your lunch and two snacks for work.


8. Eat some protein at each meal and as a snack


In addition to everything that I discuss in this article, eating protein helps you burn more calories. Protein is made up mainly of amino acids, which are harder for your body to break down, so you burn more calories, getting rid of them.


Just think; eating a protein-rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?


Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.


9. Drink a glass of water after each snack


Drinking a glass of water after each snack will help you get in your 8 to 10 glasses of water each day, but it can also have other benefits. For example, ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterward. The water will help you feel full, and it will keep you from overeating.


Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.


10. Eat slowly and enjoy your food


You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don't get in the habit of eating while standing or eating quickly. Sit down and chew.


Eating slower will help you enjoy your food more, pay attention to what you are eating, and get a better sense of when you are complete.


11. Eat your larger meals early and smaller meals later


You will feel better and lose weight quicker if you eat a large breakfast and a smaller dinner. You may also want to eat most of your carbs earlier in the day, saving a salad and lean meat protein for dinner.


Eating larger meals when you are most active will help you feel satisfied throughout the day and curb unhealthy snacks.


If you apply these tips to your healthy aging weight loss journey, you will likely experience the success you are longing to achieve.


Pat Bracy

Embracing Healthy Aging


Download your free Healthy Aging flipbook.


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