Every year, 45 million Americans start dieting. But very few of those diets lead to long term results.
Most of these people have the motivation to start dieting but then would eventually go back to their unhealthy habits after a few weeks. With this kind of routine, people will end up gaining the same weight they lost in when they started dieting. This is a common scenario among people who love to try out different diet fads. But do you know why this happens? Simple – dieting to live a healthy lifestyle is hard.
The core mechanics behind dieting is simple. Following them isn’t.
However, the results are worth the effort, even if you’re struggling. Losing weight and keeping it off has countless health benefits. Not to mention, you’ll look and feel better, too.
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If you struggle to manage weight, don’t throw in the towel. Here are some simple weight management tips to help you kick fat to the curb.
1. Weight Management Tips: It’s All About Calories
At the end of the day, managing weight is about managing calories. Calories exist in the foods and drinks we consume throughout the day, providing our bodies with energy.
Contrary to popular belief, you don’t have to eliminate calories from your diet. Your body needs calories to function properly. Without calories, your body will become weak and prone to countless illnesses and diseases.
But if you ingest more calories than you burn, your body will store the extra energy as fat. This is the reason why you will gain weight instead of maintaining or losing it.
That’s why counting calories is so important. Nutritional labels assume that the average adult burns 2,000 calories a day. However, that’s an average.
Depending on your lifestyle, body weight, and more, you’ll use a unique amount of calories every day. Keep track of the calories you take in at every meal. You may discover that, although you aren’t eating much, you’re having meals with calorie-dense foods.
Cut these out of the equation and replace them with more satiating foods, so you stay full longer.
To ensure that the calories from the food you eat don’t turn into fats, create a healthy balance between eating calories and engaging in physical activities. For example, if you have been eating a lot for the past few days, extend your regular workout routine for a few minutes. Extending your workouts will prevent you from feeling guilty from eating too much while making sure that you will still lose weight.
2. Think Before You Eat
Sure, weight loss is all about calories. But plenty of factors determine how, when, and what you eat. And these can play a big role in helping you make healthy eating options.
After a stressful day, many people turn to junk food and sugary treats. But are you really hungry? Stress eating can throw any diet plan out the window. Stress can become the reason why you will make poor choices with your diet and over time, can result in weight gain. This is especially true if stress is already part of your lifestyle or daily routine.
You also may have heard the phrase, “you eat with your eyes.” It’s a common expression. In terms of weight control, it means you’ll likely eat everything on your plate.
For this reason, avoid dishing out large portions. Even though you may be full, you’ll feel tempted to eat the entire meal. Keep things small and consider using a smaller plate when eating. This will trick your mind thinking that you already ate a lot as you will see a full plate. And once you’ve finished eating, give your body time to digest. Make sure to eat less in the evening as you will have a shorter time to digest it before sleeping.
It takes several minutes for your stomach to tell your brain that you’re satisfied. If you’re not hungry, don’t eat. If you think you are hungry, drink several glasses of water first. More often than not, you might think that you are hungry when you are actually thirsty. This is true whether you’re sitting down for dinner or stressed after a day of work.
3. Keep Yourself Accountable
Most diets fail. People stray from their original weight control tips and have trouble getting back on the horse.
But always make it hard to cheat on your diet, and make it easy to start again. The trick is to keep yourself accountable. There are two good ways to do this.
The first is to tell everyone you know that you’re on a diet. If they see you cheating, they might encourage you to stop.
However, you can also create your own methods for personal accountability. Start by keeping bad food options out of your kitchen.
4. Develop an Exercise Routine
The truth is, you can lose weight without exercise. But without it, you won’t burn as many calories. By exercising regularly, you’ll lose more weight than someone who doesn’t.
As you lose weight you’ll burn fewer calories than before. At that point, exercise may be your only option to continue dropping pounds. That’s why exercising is a great way to supercharge your weight loss.
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5. Avoid Carbohydrates
What you eat is just as important as how much. That’s why you should attempt to avoid carbs.
For one, processed carbs are not very filling. You could down 100 calories of potato chips and be hungry half an hour later. 100 calories of protein, such as chicken or fish, will fill you up and keep you full.
Plus, eating too many carbs releases a significant amount of insulin. Insulin encourages fat storage and prioritizes the burning of carbohydrates. This can ruin even the best diet.
When you do have carbs, choose healthy options instead. These might be oats, whole grain bread, or brown rice.
6. Stay Hydrated
Want to know how to manage weight the easy way? Stay hydrated. It’s hard to distinguish when your body is hungry or thirsty.
You may think you need a snack when, in reality, you just need a glass of water. By staying hydrated, you’ll know when you’re really hungry.
But remember: Drinks have calories, too. Stick to water, which is calorie-free, and avoid sugar-rich drinks such as sodas, juice, or coffee with too much creamer.
7. Be Patient
Weight loss doesn’t happen overnight. It’s a slow, trudging progression that eventually leads to great results.
Do not weigh yourself every other night. Your weight fluctuates from a variety of factors. Step on the scale once a month, write it down, and forget about it.
And remember not to be discouraged. Everyone has bad months now and then. That doesn’t mean you need to sabotage your entire weight management plan.
You Can Lose the Weight
40% of Americans are overweight. Millions of people struggle to manage their weight and live healthier lives. But with these weight management tips, you’ll be in a better position to shed the pounds away.
Remember to keep an eye on your calories, eat filling foods, and snack only when you’re hungry. These small practices can lead to some big results.
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