5 Rules That Speed Weight Loss by Dana Angelo White in Diets & Weight Loss, February 23, 2012
- Kick your weight loss efforts into high gear with these 5 easy rules.
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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Tags: weight loss
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What an excellent post! Personally, I adhere to the following fitness philosopy:
> I limit my fastfood eating.
> I lessen my softdrinks/soda intake.
> I moderate my alcohol drinking. (I say moderate, not totally stop. It’s not good to deprive one’s self, don’t you think?)
> I make sure I have a healthy dose of fiber in my diet to get rid of bodily toxins regularly.
> I consciously make an effort to exercise.
If it worked for me, I hope it will also help many people in their road to healthy living! Cheers!
Great points. Regarding the first point I would add:
- eat wholefoods like brown rice, brown bread, nuts, seeds, fruits and vegetables
- avoid processed or refined foods, anything with white flour or containing added or concentrated sugar
Good habits instead bad habits!!!
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