10 Ways To Lose Weight – And Keep It Off

It’s the hundred-thousand-dollar question that gets asked all the time – How do I lose weight, and more importantly, keep it off for life? Approximately 95% of dieters gain back their lost weight and more within 5 years. What’s the magic formula?

While not a foolproof plan, the following 10 tips should help you on your journey to becoming healthier (and fitting into those jeans again):

1. Weigh daily. Studies show that dieters who weigh themselves daily lose more weight and keep it off longer than those who weigh intermittently – or not at all. The scale will keep you accountable.

2. Pick a diet plan – and stick to it. Whether it’s Atkins, Weight Watchers or Jenny Craig, follow the plan as it’s written and don’t deviate. Cheating on the plan or “tweaking” it to include more things you like may lead to slower weight loss. The rules are there for a reason, so make sure to follow them.

3. Drink up! No, not alcohol – I’m talking about drinking your water! Not only will 8 glasses a day help keep you full, it will flush your liver of toxins and help it burn fat more efficiently.

4. Get creative. Make your meals more interesting by adding spices like red pepper and cinnamon, and garnishes like lemon zest. They don’t add any calories, and they can give food that extra kick.

5. Try weight-bearing exercise. After the age of 30, we gradually lose muscle, resulting in a slowed metabolism. At any age, lifting weights will boost fat loss. A pound of muscle burns 5 times as many calories as a pound of fat.

6. De-stress. The more stressed a person is, the more cortisol their body will produce, resulting in slowed weight loss and fat gain around the stomach. While it’s not possible to get rid of every stressor in life, techniques like meditation or yoga may help.

7. Get enough sleep. Try to get at least 7-8 hours of uninterrupted sleep each night. Research shows that sleep deprivation makes us more likely to overeat due to increased feelings of hunger.

8. Control your portions. Portion control is key to losing weight. No matter what diet you’re on, you can’t eat an unlimited amount of food. If you’re not sure how much a serving size is, try using smaller plates or specially designed plates with portions marked out (try Portion Pals)

9. Reward yourself. Set milestones along the way and find something other than food that you can use to reward yourself – say, a new pair of jeans once you lose 20 pounds. Doing this will keep you motivated and make it more likely that you’ll stay on track.

10. Don’t put all your eggs in one basket. Remember – it’s just one aspect of your life. Don’t go so overboard that you continually ditch plans with friends and family to concentrate on your diet. To make it sustainable for the long haul, spend time on other projects and with people who make your life rich and rewarding – no matter what you weigh.

(Image from ers.usda.gov)

Claire