Many people struggle with losing weight. Despite being “typed” and learning which types of foods – carbs, protein, or fats – are best for you and in which proportions, it is still important to remember some key weight loss tips. Here are a few that have helped many of our patients:
1. Set realistic goals to lose weight slowly (1 or 2 lbs per week). Losing too much too quickly may result in health problems, as well as cause you to regain quickly after resume eating the way you used to eat. Try to make lifestyle changes in your diet for life – not just to lose weight.
2. Consistency. This applies not only to eating, but to exercising as well. The older we get, the more we realize that we must be consistent with our eating patterns and with our exercise. When we feel like we are gaining weight, it is often because we lost our consistency. Your weight and general health will reflect what you do and eat most of the time.
3. Exercise burns fat quickly and gives you energy. There seem to be many different opinions about whether you need to exercise to lose weight or just change your diet. We believe you need to do both for many reasons and the main two for us are: first of all, you feel better and look better, and can prevent diseases! and number two, you are able to eat more than if you didn’t exercise! HA! It’s true – we all know it!
4. Work on Muscle building.. Just doing small amounts of weight training and/or CORE training can make a big difference (especially for women). Muscle burns more than fat.
5. Metabolic rate. Raising your metabolic rate will use energy which either burns fat or stops fat being stored. Exercise will raise you metabolic rate. We have also found that spicy/hot foods can also contribute.
6. Planning. Plan what you are going to eat. Not planning is one of the key reasons we overeat or do not eat the right foods. Planning makes sure you stick to your your Hauser Diet and don’t accidentally eat the wrong thing. If you find it difficult to plan or just don’t have the time try using some of our recipes in the animal specific pages or look around at other recipe sites. Don’t be afraid to try new things! Be adventurous with your food!
8. Eat good food. You’ve heard it before. Eat real food – not food from a box. Fresh is best! Organic is better! Shop in the produce aisles at the store.
9. Drink plenty of water. Staying hydrated all day helps your general fitness and health which is particularly important when exercising regularly and burning fat.
10. Listen to your body. Your body will let you know how it is doing and what it needs. Try not to eat as a stress reliever. Eat when you’re hungry. Stop when you are full.
Portion Size: The Key To Losing Weight And Keeping It Under Control
While the above recommendations are helpful, and eating the correct foods is important, if you eat double the amount that you are supposed to be eating, you will gain weight!
HERE ARE SOME TIPS ON HOW TO GET YOUR PORTION SIZES IN CHECK:
- Measure Your Food: Use your measuring cups and spoons, and pick up a food scale at your local grocery store (you can get one for about $9). You don’t have to measure and weigh for ever, just until you are comfortable with what your portion sizes should look like. Weigh out your meat (after cooking!) and put it on your plate, measure out 1 cup of cereal and see what it looks like in the bowl you use. After you get a feel for the look of it, just re-check yourself every month or so to make sure you’re not gradually increasing the amount you’re taking in.
- Use Smaller Serving Tools: One reason we over do our portions is because the plates and bowls we eat from are so large. The size of these items has increased greatly over the past 50 years. If you were to eat one serving of meat, three ounces, off of a plate from the 1950’s it would seem like you were eating a lot more than eating it off of a plate we use today. Look around for some large salad plates and start to use that as your dinner plate. It may sound silly, but we think you will be surprised at how much it helps trick your mind into thinking you’re eating more than you really are.
- Take Precaution When Eating Out: This will be the biggest obstacle. When you eat out, you have almost no control over what you take in. You can decide how much you put in your mouth though. When going out to eat try to order half portions or share a meal with someone. No matter what you order, if you eat the entire thing you have eaten too much! Depending on the restaurant, you may actually have 3 meals worth of food. We all know that we’re served large portions at restaurants, but we don’t think we quite get how large. Measuring your food at home will make you more aware….now you’ll actually have a good idea of how many “servings” your getting the next time you go out to eat!