My last post included the first twelve out of twenty-five tips for successful weight loss (from this article ). Here are the remaining thirteen tips from the article, with my own comments in italics (as you’ll see, I don’t agree with them all!).
13. Cut out liquid calories. Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Liven up the taste of water by adding lemon, lime, cucumber or mint. Choose skim and 1% milk.
So far I’ve helped two people at work cut out their sweetened beverage habits. They didn’t think they could do it, but they did, and I’m so proud of them. One can of soda has more than a day’s worth of added sugar.
14. Practice the “Rule of One.” When it comes to high-calorie foods, you won’t go wrong if you allow one small treat a day. That might be one cookie or a fun-sized candy bar.
I’m all about this! If you read my blog regularly, you know what my “treat” is everyday; either a beer and dark chocolate, or a small bowl of ice cream and dark chocolate (one of the squares below).
15. Pace, don’t race. Force yourself to eat more slowly and savor each bite.
16. Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.
17. Downsize plates, bowls, glasses, silverware. Using smaller versions of your serving ware will help you eat less food naturally.
18. Adopt the motto “after 8 is too late” for snacks after dinner.
Sorry, I don’t agree with this at all. If you get hungry past 8pm, eat! If you are eating past 8pm just because you are bored or saw something on TV that made you hungry, that’s another story. I don’t think there should be a certain time in the day when you need to stop eating, unless you truly have a problem with “mindless eating” late at night. I tend to get hungry late at night, around 9pm, so I eat a small bowl of popcorn (popped myself and topped with some nutritional yeast) and sometimes some frozen blueberries and Greek yogurt. I gotta keep that metabolism going strong!
19. Buy a pedometer. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.
20. Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets. If you need a treat, go out for it or buy small prepackaged portions of ice cream bars. If you love chocolate, consider keeping bite-size pieces in the freezer.
Above (number 14 ) says treat yourself once a day, but now they are saying to treat yourself occasionally? I’m confused. I’ll stick with the “treat yourself once a day” tip. After all, desserts are included in the food guide pyramid (they are basically the discretionary calories).
21. Dine at a table. Eat from a plate while seated at a table. Don’t eat while driving, lounging on the couch or standing at the fridge.
22. Dine out without pigging out. Figure out what you are going to eat in advance. Get salad dressing on the side. Restaurants usually put about one-quarter cup (4 tablespoons) of dressing on a salad, which is often too many calories. Best to stick with 1 to 2 tablespoons. Dip your fork into the dressing and then into the salad.
23. Get plenty of sleep. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.
I truly believe this is one of the most important tips in this entire list. Don’t underestimate the power of sleep, or the power of sleep deprivation. Not getting enough sleep can truly effect your ability to lose weight.
24. Weigh yourself regularly. That’s what successful dieters and those who manage to maintain weight loss do. Some step on the scales once a week. Others do so daily.
Sorry, I disagree. I think this strategy works for some, but not others. I know some people who get on the scale and see zero weight loss, which motivates them to do better, but others who see zero weight loss, which causes them frustration. This frustration might cause them to give up on their diet, or to take part in not-so-healthy weight loss strategies, such as skipping meals. If you associate with the later example, try weighing yourself once every other week.
25. Reward yourself. When you meet your incremental weight loss goals, say losing 5 pounds, treat yourself to something — but not food. Buy a CD or DVD you’ve been wanting or go out to a movie with a friend.
Question: With which of these tips do you agree or not agree ?