Wrix Fitness: Best Weight Loss Tips

MY TOP SEVEN DIET TIPS

Tip # 1 Drink More Water
I put this one first because I think it is the most critical advise I can give you. When your body needs more water, it sends signal to your brain telling you to drink. Do you respond by drinking a high-calorie, sugary beverage full of extra calories? These days, so many of use are out of touch with our own body that we often misread this signal as hunger. Are you eating without satisfaction? Are you really thirsty instead? When your body gets enough water, these signals stop. Stopping the thirst signal is critical to successful dieting!

I know you have experienced excess water weight. Would it surprise you to learn that drinking more water is one of the easiest ways to get rid of some of the extra? (For many women, there may be a day or two each month when this won’t work quit as well, but believe that it WILL help even then and work beautifully the rest of the time.)

The second avantage of drinking plenty of water is avoiding false scale readings due to water loss. (Some less reputable diet plans even count on water loss to get you motivated.) Have you watched the pounds rush back once you stop a diet? This could be a big part of the reason.

Herb or green tea, plain soda water, or a SMALL amount of fruit juice (just a little – high calorie – try mixing into soda water) also count towards your water requirement, but nothing with caffeine, added sugar or artificial sweeteners.

How much? Conventional wisdom suggests 8 glasses of water a day. That may seems like a lot, and it is, but you’re not going to drink it all at once. Start with a glass first thing in the morning. (You might be surprised by how quickly you will want your water to start your day.) As you go through your normal routines begin replacing some of the sugary sodas or other drinks you normally have with a couple of glasses of water. Drink two glasses during the morning and two glasses of water with lunch and you’re more than halfway there. A glass mid-afternoon, two more with dinner, and you’re done!

Tip # 2 Don’t Skip Meals
The worst thing you can do when trying to lose weight is to skip meals! This is a DOUBLE no-no because it usually has two diet-killing results. First, not eating sends your body into “starvation mode”, causing it to hang on to the fat that is the very thing you are trying to lose! That’s because your body reacts as if it is literally starving, and holds on to the fat stores to protect itself.

Another problem with skipping meals is that by letting yourself get hungry you are likely to eat the first thing that catches your attention, and it is way too likely to be sweet, gooey and have way too many calories. Even if you do have enough self-control to make it to your next scheduled meal, you are likely to overeat, making up for the calories you skipped earlier, and then some.

Tip #3 Snack Between Meals
Stay in control by keeping your blood sugar levels even. Plan your snacks just after you have eaten a satisfying meal and not craving the things you know will throw you off your diet or eating plan. Choose your snacks from whatever foods your diet allows and always carry a few with you. It is important to eat about three hours after a meal, BEFORE you get the least bit hungry, and that’s where snacks come in. They help you maintain proper blood sugar levels. This will prevent you from getting hungry before your next meal, and help you control your portions when the next mealtime arrives. Of course, the snack you choose must be healthy and satisfying. An apple is high in fiber, low in calories, readily available and easy to carry around. Reduced fat cheese is an excellent source of protein and can be purchased in convenient 1-ounce packets. Want to keep your fingers busy? Slice yourself some carrot, celery and cucumber sticks. Put a bunch in small sandwich bags and keep them ready to grab in the refrigerator.

Tip#4 Practice Portion Control
The KEY to healthy diet and weight management is portion control. Being aware of how much you eat is as important as watching what you eat. Unfortunately, it’s not always easy to figure out what a “normal” portion size is, especially in a world where bigger is better. Restaurants serve up overflowing plates of food and all-you-can-eat buffets. Drinking enough water and never allowing yourself to feel hungry can really help you put sensible portions on your plate. Learn what a recommended serving size actually is and what it looks like. And be patient with your self – learning this skill takes a while.

Tip #5 Eat More Whole Grains, Fruits and Vegetables
For healthy weight loss, add more whole grains, fruits and vegetables to your diet. Grains, fruits, and vegetables are nutrient rich, low in calories and fat, and high in fiber, allowing you to eat more of them, more often, without gaining weight. The fiber in whole grains and produce will make you feel fuller longer, helping you avoid overeating, while also helping you control your portions better. As an added benefit, you could see your health improve thanks to the added nutrients, which may be missing from your current diet.

Tip #6 Get Moving
Exercise doesn’t have to be strenuous or exhausting, but try to push your self a little. It can be as simple as going for a walk with a friend, riding a bike on a pretty afternoon, or parking your car farther away from the door when you go shopping. Whatever your current activity level, increase it a little at a time. Increasing your activity level is a long-term goal, so cut your self some slack. Take every opportunity to increase your exercise level a little at a time.

Exercise is not necessary for weight loss, but it is important for your health. The goal you want to shoot for is to get your heart rate up. Riding a bike or taking a brisk walk will get your heart pumping faster, boosting your metabolism. Work up to 30 minutes a day, at least 3 days a week. It’s important, though, to go at your own pace. It won’t do you any good to push yourself so hard you end up dreading your workouts, leading you to skip them.

Tip #7 It’s OK to cheat – a LITTLE
I think this may be the most important tool for sticking to your diet. No diet or eating plan is “all or nothing”. When you are tempted to cheat, stop and ask yourself how badly you want to eat the tempting item. I find that taking a moment to think keeps me on track most of the time. Sometimes, though, I really do want to give in. When that happens, my experience is that it’s best to do it. Often bypassing something I really want to eat will create a sense of emptiness or loss. Typically, I will feel a little deprived and make up for it by eating even more extra calories to fill the sense of emotional emptiness this causes. I find that I do better by letting myself cheat – a LITTLE. Be cautious, but allow yourself to give in – ONCE in a while.

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