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Trying to shed a few pounds (and keep them off)? Do it the right way – these tips can help.
Rule #1: Eat!
Taking in fewer calories will promote weight loss, but cutting back too much can bring your metabolism to a screeching halt. Slow and steady is best: reduce your current intake by about 500 calories per day to lose one a pound per week.
Rule #2: Move
Regular physical activity keeps your metabolism working at a higher rate. Increasing your lean body mass also means you’ll burn calories more efficiently. Try to get in at least 30 minutes of physical activity each day.
Rule #3: Unplug
Research supports that eating meals while distracted by the computer, phone or TV can lead to overeating. Take a break! Enjoy food with nothing but family conversation or some peace and quiet.
Rule #4: Hydrate
Lack of fluids can lead to dehydration and fatigue. Stick to primarily calorie-free drinks to help with weight loss.
Rule #5: Get Some ZZZZZZ’s
Sleep deprivation can trigger increased activity of the hormones that promote eating. To make matters worse, it’s harder to make healthy choices when you’re tired. Avoid late-night munchies (those calories add up fast) by closing the kitchen and hitting the pillow.
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Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »
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