7 Tips – Healthy Weight Loss

Menopause? Baby Weight? Spare Tire? Thunder Thighs? Portly? So you want to lose weight. Would you like to keep it off?

Here are 7 tips to healthy weight loss and keeping it off.

1. Eat less

2. Eat more

3. Change the times you eat

4. Exercise

5. Eat mindfully

6. Journal

7. Be persistent

Eat less food. Basically weight loss is about calories in verses calories out. So if you eat less, you will lose weight. Or you can eat less of foods high in fat, salt and sugar, or processed foods.

Eat more food. Now that sounds good, doesn’t it! Eat more fresh vegetables, fruits, lean meats, fish, and eggs. Fresh fruit and vegetables, besides being tasty, are full of vitamins, minerals, and fiber that are essential to good health. And they will fill you up. Lean meats, fish and eggs are full of protein. They help maintain muscle while you lose the fat. Cheese and milk products have protein but they also have a lot of fat. Go lightly with them.

Change the times that you eat. Do you eat breakfast? Make sure that you start your day right with a good healthy breakfast. It will help you say “no” to the muffin man at work. Eat a good lunch. Your body needs the fuel and you need the break. Do you eat dinner at 9pm? Eat dinner at 5 or 6pm. You can eat a light snack later if you need to. If you take your food and divide it between 4-5 smaller meals, you will not be hungry and you will eat less.

Exercise helps with the calories out part. It also boosts your metabolism, so that you burn more calories. A 15-20 minute walk is about 1 mile. If you walked 15-20 minutes 5 times a week, you could lose about 10 pounds per year without changing your diet.

Eat mindfully. When you sit down to eat, sit down to eat. Don’t watch TV. Appreciate your food. Smell the food. Taste the food. Chew each mouthful 40 times. First this will slow you down. Second, it starts the digestion process. Third, you will fill up faster with less food.

Keep a food journal. Write down everything you put into your mouth, when you eat, and why you are eating. Then think about this. This process will give you choices. When you make healthy food choices, you will be thinner.

Be persistent. You didn’t get heavy over night. It happened one mouthful at a time. Losing weight happens one healthy choice at a time.

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