10 Weight Loss Ideas
1. Indulge in fat releasing foods. - They should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
- Honey - Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
- Eggs - Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
- Dark chocolate - About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.
- Shrimp - Just 60 calories in 12 large.
2. After breakfast, make water your primary drink. - At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average person consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 11 kilos! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
3. Eat five or six small meals or snacks a day instead of three large meals. - A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
4. Walk for 45 minutes a day. - The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 14 kilos in a year without even changing how much you’re eating.
5. Find an online weight-loss buddy. - A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
5. Bring the color blue into your life more often. - There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
6. Clean your closet of the “fat” clothes. - Once you’ve reached your target weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.
7. Hang a mirror opposite your seat at the table. - One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
8. Eat one less cookie a day. - Or consume one less can of regular soda, or one less glass of orange juice, or three fewer bites of a fast-food hamburger. Doing any of these saves you about 100 calories a day. And that alone is enough to prevent you from gaining the 0.8 to 1 kilos most people pack on each year
9. Eat slowly and calmly. - Put your fork or spoon down between every bite. Sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
10. Pare your portions. - Whether you eat at home or in a restaurant, immediately remove one-third of the food on your plate. Arguably the worst food trend of the past few decades has been the explosion in portion sizes on our dinner plates (and breakfast and lunch plates). We eat far, far more today than our bodies need. Studies find that if you serve people more food, they’ll eat more food, regardless of their hunger level. The converse is also true: Serve yourself less and you’ll eat less.
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