How to Lose Weight Slowly and Keep It Off
How to lose weight slowly and keep it off? If you are asking this question, you are on the best possible track (though admittedly not the fast track!) to weight loss success. There is a lot of evidence that people who lose weight deliberately, at a moderate rate, do the best at keeping it off.
Here are eight tips to help you with losing weight and keeping it off:
2. Substitute more nutritional foods for ones that are less so. For example, try low fat cheese. If you are eating at a fast food place, have a salad on the side and hold the fries. Eat whole grains as much as possible and skip the empty calories from white bread or white rice.
3. Include regular exercise in your life all or most days. This could be going out dancing some evening, using a treadmill while reading or watching TV, going skiing or bike riding, walking the dog, or putting an inexpensive badminton set up in your yard and using it. (We did that one, great fun!) Think about things you have done in the past, enjoyed, but then gotten out of the habit.
4. Eat more slowly. Weight loss experts recommend this for a healthy weight loss.It may take you a while to develop this habit, but it is a very worthwhile one. One study done in Japan found that eating until full and eating quickly were associated with being overweight in Japanese men and women, and that these eating behaviors combined may have a substantial impact on being overweight. This would most likely be true everywhere, not just in Japan!
5. Eat more fruits and vegetables. Vegetables—including beans—and fruits are high in fiber, which helps you to fill up, and they have lots of nutritional value. Deeply colored fruits, like blueberries, and vegetables, like red onions, have some extra value in terms of nutrition. You can ease into this if you don’t eat a lot of veggies now. Just work them into your meals more. Starting a meal with a salad is a great idea, as it may fill you up before you can overdo on heavier things.
6. Do enough to jumpstart your weight loss. In other words, if you only lose a half a pound a week, you may lack the motivation to keep going as the change is just so slight. Losing one or two pounds a week on average would be more encouraging.
7. Only weigh yourself once a week at the most. Always weigh yourself at the same time—first thing in the morning, without clothing, is good. There are normal fluctuations in how much you weigh from day to day and at different times of day, so it’s good to let enough time go by that the real weight loss will show. You will eventually be at your idea weight!
8. Pay attention to the psychological aspects of what you eat. Take another turn at writing down what you eat, and this time note the emotions you feel also.
It’s kind of like the Aesop’s Fable about the hare and the tortoise. They decided to run a race. Naturally, the hare got off to a much faster start and all the smart money would certainly have bet on the hare. But once it was ahead, it took a nap… and the tortoise passed it and went on to win the race. (I like the hare’s grin in this old illustration from Gutenberg.)
So too with weight loss, where a crash diet is like the hare, and a more sensible way of eating leads you to lose weight slowly AND keep it off!