Read & write

When trying to lose weight, people often concentrate on the same tried and true weight loss trick over and over again.  These tips which include eating fruits and vegetables, exercising, and understanding the underlying causes of the weight gain to plan against them all do work, but there are a few more which can also help as well.  Another thing that is important to remember is that the weight did not appear overnight and it will not disappear overnight.  It will take time to lose the weight desired and it will take work to keep it off.   Here are a few tips that can help do that. Stay away from the liquid calories.  Drinking soda or a hot chocolate will take in calories that are wasted.  These are empty calories, almost 600 before any food has been consumed.  Instead of drinking beverages like these, stick to water or tea with calorie free sweetener.  If drinking something sweet is a must, then drink the smallest size possible with fat-free milk.

Do not try to go too fast.  Trying crash diets is a mistake.  Drastically limiting calories or only eating a certain group of foods may cause a weight loss in the short term, but the weight will come back and probably more.  If the weight loss is to last for life, then the changes need to be permanent and need to become habits that can be sustained for life. 

Be smart about daily calorie intake.  Eat enough to keep the metabolism going.  This keeps the body burning calories throughout the day and prevents hunger from getting so bad the dieter is ready to eat everything in sight by the end of the day.  If calorie intake is restricted, it’s very likely that the dieter will be so hungry by the end of the day that they will want to eat much more. 

Know the calorie count.  Keep track of what you’re eating and the calorie count for each item.  Research shows that those who track their calorie intake keep their weight off more successfully than those who don’t.   To track calories, it helps to measure portions which also helps with weight loss. 

Weight alone is not the only thing.  As a person becomes more fit, their weight may not shift much because muscle weighs more than fat.  Also, depending upon the time of day, how hydrated they are, and various other factors, the number on the scale may not be their accurate weight.  Success cannot be measured by the scale alone.  That number should be a part of a bigger picture.  How are their clothes fitting?  Getting looser?  How are the health indicators such as cholesterol and blood pressure?  Do they have more energy?   

These are all measurements of success, each one a part and each one important.  One last thing – there should be no guilt if a dieter falls off the rails once in a while.  It happens and when it does, just get back on track and start over again.