1. Add, Don't Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add
in healthy food you really love, like deep-red cherries, juicy
grapes, or crunchy snow peas. Take those fruits into your
lunch and breakfast; add the veggies into soups, stews, and
sauces.
"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods,
but do remember to keep an eye on overall calories. And don't forget to
add in something physical, too, whether it's doing a little walk after dinner or taking a quick stroll.
2. Forget About Working Out
If
the word "exercise" inspires you to creative avoidance, then avoid it.
Maybe the trick to enjoying a workout may be to never call it working
out.
"There's some truth to that," Grotto tells
WebMD, and once you start your not-calling-it-exercise plan, Grotto says
you'll discover "the way good health feels knocks down the roadblocks
that were preventing you from exercising in the first place."
So
burn calories and invigorate muscles by beach combing, riding bikes,
grass skiing, washing the car even every thing you think is right.
3. Go Walking
Walking
when the weather's nice is a best-easy way to keep fit, says Diane Virginia, a certified nursing assistant from New York. "I enjoy the
seasons," she says, adding that even when she's short on time she'll go
out for a few minutes. "Even a five minute walk is a five minute walk."
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
It
all adds up. If you walk twice a day for 10 minutes and try a few of
these tips, you may find yourself with a low-impact, 30-minute workout
easily tucked under your belt.
4. Lighten the Foods You Already Love
One
of the easiest ways to cut back without feeling denied is to switch to
lower-calorie versions of the foods you crave. A pizza tastes just as
good with reduced-fat cheese, and when you garnish low-fat ice cream
with your favorite toppers, who notices those missing calories?
And
while you're trimming fat calories, keep an eye on boosting fiber,
suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber
helps you feel satisfied longer, so while you lighten family favorites,
you can easily amp up the fiber by adding a cup of whole wheat flour to
your pizza dough, or toss a handful of red bell peppers on the pie.
Don't
forget to lighten the drinks going with that meal. Try switching from
high-calorie favorites to diet soda or light beer, or maybe add a spritz
of seltzer to your wine.
Hate low-cal drinks? Mix
your preferred drinks with a splash of the low-cal option, then increase
the ratio as your taste buds adjust. And don't forget to keep pouring
that ultimate beverage, says Magee: water!
5. Because Hydration Helps -- Really!
Down
some water before a meal and you won't feel so famished, says David
Anthony, an information technology consultant from Atlanta. "Drinking a
glass of water before a meal helps me watch what I eat. … I don't just
hog everything, since I'm not so hungry."
Magee, who
also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for
the compulsive snacker it's a great idea to keep no-calorie beverages at
hand "as a way to keep your mouth busy and less likely to snack on junk
food."
Going to a party? Grab a low-cal drink in one
hand and keep it there. Not only does it make it harder to graze the
buffet, but you'll also be less tempted to sip endless cocktails, too.
Finally,
keeping your body refreshed with plenty of water may also help your
workout, says Anthony. Staying hydrated means "I can exercise more, and
longer, than if I don't drink water."
6. Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
"When
we go out, I often share a meal with my wife," Anthony tells WebMD.
"We've been known to split a dessert, even a pint of beer. That way, we
don't feel stuffed, and we save some money."
You can
share more than just a meal out. Why not double up on a bicycle built
for two? Go halves on the cost of a personal trainer? Maybe split a gym
membership?
"When you're trying to eat better or get
more exercise, you can be more successful if you do it with a partner or
group," says Grotto. "The community, the partnership, whether online or
in person, it really helps."
Twice the motivation, without twice the effort -- a steal of a deal.
7. Tune In, Tone Up
The
American Heart Association knows what we love: television. And they also
know we need to get more exercise. So why not combine the two, they
ask?
Try
dancing to the music when you tune into your favorite music show, or
practice some stress-relieving cardio boxing when your least favorite
reality contestant is on camera.
During commercials
pedal your stationery bike, walk the treadmill, or slip in a little
strength training doing bicep curls with cans of your favorite fizzy
beverage as weights. Or get inspired to really focus: Put in a
high-energy exercise DVD and get motivated by the pros onscreen.
It
doesn't matter exactly what you do, so long as you're up and active.
Aim for at least 15 minutes, says the AHA. But who knows? If you get
really engrossed, you just might outlast the last survivor.
8. Size Matters
Eating less without feeling denied is as close as your dinnerware.
That's
because while a small portion served on a large plate can leave you
craving more, a smaller plate gives the visual signal that you already have more.
"People
go by physical cues," when they eat, Grotto tells WebMD. We know we've
had enough because we see the bottom of our bowl or plate. "A smaller
plate full of food just feels more satisfying than a large plate with
that same amount of food on it."
And don't forget
smaller bowls, cups, and spoons. For example, try savoring a bowl of ice
cream with a baby spoon. Not only does the pleasure last longer, but
your body has time to register the food you've eaten.
9. Get Involved, or at Least Get to the Table
When
your weight loss efforts lead to boredom or too much self-focus, get
occupied with something else. "I eat more if I'm bored," says Virginias,
"especially if I'm eating in front of the TV."
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.
For
some, that might mean becoming involved with local politics,
discovering yoga, or enjoying painting. Or maybe you want to help a
child with a science project, repaint the bedroom, or take a class. The
key: Have a life outside of weight loss.
Already busy
enough? Then at least eat your meals at the table. "The TV is
distracting, and I'm just not conscious of eating," Virginias tells
WebMD. "Once I'm at the table, with a place setting, I'm much more aware
of what I'm eating."
10. Lose It Today, Keep It Off Tomorrow
Finally,
be patient. While cultivating that virtue isn't exactly painless, it
may help to know that keeping weight off generally gets easier over
time.
That's the result of a study published in Obesity Research,
where researchers found that for people who had lost at least 30 pounds
-- and kept it off for at least two years -- maintaining that weight
loss required less effort as time went on.
So if you
crave the results reported by successful "losers" like these -- improved
self-confidence, a boost in mood, and better health -- cultivate
patience. You may find your way to sweet (and nearly painless) weight
loss success.
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