What to Look For and What to Avoid
The right weight loss plan is especially important if you have a lifestyle that is rich in sugary foods, fats and carbs and you want to avoid health problems that may result in a poor quality of life. But, you may also be concerned about the potential healthcare costs that come along with that lifestyle and that extra weight.
We’ve put together a few tips for how you can create an effective weight loss plan that works for you. As the old saying goes, this ain’t rocket science. Like most things, a good weight loss plan requires a little common sense. Throw in some self control along with a reasonable amount of physical activity, and you will shed those extra pounds. How many of these ingredients and to what extent you need to utilize them depends on your overall health and your weight loss goals. Mix and adjust as needed. The more you do, the more you lose. Like we said; not rocket science.
Don’t Skip Breakfast
Your mom was right. Breakfast is the most important meal of the day. As it turns out, it wasn’t just to coerce you into eating your cereal. Research indicates that a nutritious breakfast is important in controlling weight. Skipping breakfast deprives you of important fuel that you need and increases the likelihood of shaking throughout the morning because you feel hungry. Try a healthy breakfast to kick off your day.
Eat Regular Meals
Just like breakfast, skipping a meal is actually worse for weight control than eating a moderately unhealthy one! Eating regularly throughout the day helps to burn calories at a faster rate in your body as well as making you less likely to snack on sugary foods with high fat content.
A balanced, healthy diet is only part of the weight loss equation. While it may be possible to reach a healthy weight strictly by adjusting your eating habits, it will be far easier, faster and more likely to result in long-term changes if your diet regime is coupled with a good exercise plan. Not only will you lose weight, but you’ll keep it off and improve your general physical and mental health in the process.
Moderate Your Alcohol Consumption
The number of calories in a glass of wine vary widely, depending on alcohol and sugar content. A typical 5 ounce serving of wine can have anywhere from 100 calories to over 300. Over time, alcohol will almost certainly contribute to weight gain and could well derail your personal weight loss plan. If you love beer, then you also have the carbohydrate content to be aware of. If you insist on an occasional drink, always read the label. Try to choose wines with a low ABV (alcohol by volume) that are not overly sweet. There are also light beers with as few as 64 calories per 12 ounce serving. Drink in moderation and choose your drink wisely.
Use Smaller Plates
It may sound like a silly technique, but it really works! Studies have shown that smaller plates often leave you with the same satisfied feeling as a normal portion. Eat slowly, as it takes 20 minutes for you to feel full and over time you will start to get used to eating smaller portions. Remember, however, that you still need to eat and don’t make the plate ridiculously small – just make a reduction.
Always Read the Label
Knowing what you’re eating can really help lend perspective to a weight loss plan and can help you avoid hidden dangers and unknown calories, salt or sugar. Try using a calorie checker online of install an app on your smartphone and be aware of your daily intake. Many restaurants have started adding this information to their menus and there’s no reason you can’t do this for meals prepared at home.
Drink Water and Eat High-Fiber Foods
Recent health guidelines propose consuming 6 to 8 glasses of water every day, as thirst is often confused with hunger in the brain and can lead to extra unnecessary calories being consumed. Couple this with high-fiber foods to help you feel fuller for longer periods. Fiber is often found in your typical oats and wholegrain breads but also in beans, lentils and most fruits and vegetables and should be a significant part of any weight loss plan.
Keep Your Weight Loss Routine Simple
The internet is absolutely chock-full of healthy, easy, quick meals and snacks that you can incorporate into your weight loss plan. Try to eat a small meal every 3 to 4 hours and only at those times. If you tend to be a “snacker” take a look at websites like Graze.com for breakfast and snack boxes that can work with your fitness and weight loss plans to improve your diet and health outlook. However you choose to do it, try to keep your diet plan simple, easy to follow and choose foods you enjoy. Otherwise, you’re almost certain to abandon your new routine before you reach your goals.
Let RX Fitness Equipment Help With Your Weight Loss Plan
RX Fitness Equipment in Thousand Oaks has a network of hundreds of fitness and health professionals with whom we work closely. If you're searching for the right weight loss plan and would like a referral to a personal trainer, physical therapist, nutritionist or a workout facility, give us a call or stop by. We’re here to assist in any way we can to help you achieve your fitness objectives. We also carry a full line of exercise equipment and accessories that can help you speed up your fitness program. Let us know what you’re looking for and we’ll help you find the right fit for your goals and budget. And don't forget, you can always find Tim's best-selling book, Fitness Equipment – A Shopper's Guide, on Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive.