How to Lose Weight

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  • 5/28/11
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  • Two Women Running To Stay Fit And Lose Weight
    Lose Weight
    Losing weight should be easy. The basics are simple: eat less and exercise more. When it comes to putting these simple rules into practice, however, things begin to get difficult. Losing weight and keeping it off presents a formidable challenge for most people. Permanent weight loss demands a change in your daily routine and lifestyle. Begin losing weight by practicing the following steps.

    1. Eat more fiber. Controlling hunger is an important aspect of losing weight. High-fiber food fills you up faster than food containing little fiber, and high-fiber food requires more time to chew. When you eat more slowly, you give your brain time to realize that you have had enough food. The action of chewing and consuming a crunchy piece of fruit is more satisfying than drinking a glass of juice. An 8-ounce glass of apple juice has one-tenth the fiber of an apple and almost twice the calories. Stomach juices produced by chewing high-fiber food also help to fill the stomach.

    2. Empty your refrigerator and cupboards of junk food. When you are hungry, you reach for tasty, calorie-laden foods that pack a lot of calories and do not fill you up. Remove the temptation altogether, and stock your shelves with fruits, vegetables, flavored rice cakes, low-fat ice cream and 100-calorie snack packs. Remember that all vegetables and fruits are not created equal. Cabbage, celery and salads contain far fewer calories than avocados. A half-cup of dates has more than five times the calories of a half-cup of fresh cherries.

    3. Drink six to eight glasses of water a day, and make sure that you drink water before meals. Studies show that dieters who drink two glasses of water 20 minutes before meals lose more weight than dieters who do not drink before eating. Water consumption contributes to weight loss by helping to fill the stomach. Drinking water also helps strip pounds by replacing high-calorie beverages.

    4. Walk for 30 minutes every day. Walking will not cost you anything other than the cost of a good pair of walking shoes. Walking is easy to incorporate into your daily routine, and it is a low-impact activity that does not stress joints. No matter what your level of fitness, you can walk short distances and increase the length of your walks as you become more fit. Go for a walk after dinner. Take the stairs instead of the elevator. Park your car at the far side of the lot. Try to walk on your lunch break. Remember, though, that exercise will make you hungrier. Resist the impulse to reward yourself with a high-calorie snack. Reach instead for a piece of fruit, and keep your goal of losing weight firmly in sight.

    5. Eat at the dinner table, not in front of the television. When you eat in front of the TV, you are not thinking about what you are putting into your mouth. Watching a program makes it impossible to focus on your food and enjoy it fully. You will likely eat more, defeating your goal of losing weight. Eating dinner in front of the set makes you more likely to fall into the habit of snacking whenever you watch TV. Instead, set the table, listen to your stomach’s signals and enjoy recounting the day’s events with your family.

    Questions:
     
    1. Whats your tip on losing weight?

    Image Credit: mikebaird
    Written By: Shannon R

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