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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 »
Now is the time many folks start breaking their New Year’s resolutions. At the gym, lines for the elliptical machine are slowly dwindling, while at home, healthy eating habits are beginning to slide. If you’re starting to fall off the wagon, instead of going back to your old habits for the remaining 11 months of the year, brush yourself off and get back on.