|For significant weight loss, you need to make
sure you are burning more calories than you consume. This
usually requires commitment to a disciplined exercise program.
However, there are also many small, simple steps that can help
your weight loss efforts every day.
|Anything you do
to consume fewer calories or burn more
calories can help. Small steps count in weight
loss, and believe it or not -- they add up! For
example, instead of sending an email to your
co-worker, go to his or her desk and talk
face-to-face. Just that little bit of movement might
burn one or two calories. By the end of the day,
this could add up to 10 or 20 calories -- or more.
Simple but effective
There are other quick and easy things that can
really help. For example, brush your teeth after every meal. You
may be less likely to snack, especially on sweets, when you have
that fresh, clean feeling in your mouth. And another quick tip
-- don't shop for groceries when you
Here's another easy step: define your
portions. Serve your ice cream in a bowl instead of eating it
from the carton; put your chips on a plate instead of eating
them from the bag. If you aren't keeping track, it is easy to
eat more than you wanted.
When you start a weight loss effort, write
down everything you eat. This will help you evaluate your diet
and may help you eat less. Be honest with yourself; this isn't a
test, you won't be graded, and remember the feedback is only for
you. Many people badly misjudge how they eat (underestimating
high-calorie foods or overestimating low-calorie foods). When
the notes aren't accurate, people tend to gain weight when they
think they are dieting.
Make it automatic
To lose weight or maintain a healthy weight,
everyone must make daily, even hourly, decisions about what is
consumed and how to be physically active. In time, these
decisions can become automatic and easy. To develop these
automatic behaviors, try to develop a "pro-health" mentality
rather than a "sacrifice" mentality.
The more active you are, the more successful
you will be, but don't worry about doing it all right away. Over
time, you will add more exercise to your routine and eat a more
balanced diet. Until then, concentrate on what you can