Three Habits for Weight Loss Success
Old habits die hard, and if you are to be a weight loss success, creating good habits is a requirement. Save for the simple strategy of eating less and moving more, there are some things you can do to help maximize your weight loss. Forming good habits are hard initially, but once they become second nature, they will and help you get through your day without having to think too hard about every food move you make. Habits that help your weight loss should naturally lead you to eat less and move more. A new study by researchers at the Frank Hutchinson Cancer Research Center confirms three of these tendencies that will help you lose weight more effectively and could eventually help you maintain that weight loss over time. Anne McTiernan, M.D., Ph.D. studied 123 overweight and obese women between the ages of 50 and 75 over a year. These tips will help you make these habits stick
1. Daily Food Diary
Women who were more consistent with keeping a food journal lost about 6 more pounds.
If you've already logged your meals for the day, kudos to you. If not, get back on the wagon. Staying on the wagon means making logging easy. Try to log all your meals at one time. If you plan at least one meal a day, say dinner, logging at lunch time will help you stay accountable to stick to what you planned. Be sure to create meals instead of having to key in each item in your meal. After you have a month or two of data, go back and favorite certain foods. You can also replicate entries by searching by date range. Look for your A meals and make sure you incorporate these at lease once a day. If your work week is easy on your log, but weekends have you lagging, log what you intend to eat on Friday, and make changes through the mobile app as needed. You can also log during a cool down from working out or after taking a leisurely walk. Try to track your progress at eating better every few weeks and that will reinforce the one thing that will help you stay on top of counting calories.
2. Don’t Skip Meals
Women who reported skipping meals lost almost 8 fewer pounds than women who did not.
Skipping meals increases food cravings and deadens your mood. A Spanish study found healthy women reported an increased negative mood after fasting. The study also found that food cravings was significantly associated with the number of calories eaten after fasting. Another study by Cornell University researchers found after fasting, we intuitively reach for high-calorie foods. Instead of testing your willpower to resits, avoid intense food cravings by staying satisfied. That means eating breakfast every morning as well as snacking reasonably when you're hungry. Planning meals is the easiest way to go, but plans are made to be broken. You might consider having a small number of go to meals lined up or even eat a standard breakfast to avoid skipping meals on certain days. Oatmeal, Greek yogurt, and hard-boiled eggs are quick morning eats. By always having these on hand, and adding fruit, nuts, or raw vegetables to them, you can make a meal despite any changes in your meal plan.
3. Avoid Eating Out--Especially at Lunchtime
Women who ate out for lunch at least once a week lost on average 5 fewer pounds than those who ate out less frequently
If you skipped breakfast, your lunch break might be a calorie disaster. While many Americans skip lunch all together, for others, it's the one meal you have to yourself. If you don't bring your lunch from home, or have a salad bar right outside of your workplace, lunchtime can be a battleground against excess calories that you can't afford to lose. Americans on average eat out 5 times a week, and with the hour-long lunch break disappearing, and many Americans commute further than 15 miles from home, chances are you have limited access to healthy food choices. If brown-bagging it isn't your style, find a grocery store with a deli close to you and pair fresh options with deli fare. Take note of the food scale and cup size to keep portions under control. If a grocery store is out of reach, stock up a workplace fridge with some options so that you're not stuck if you forget your lunch from home. You can also avoid eating out at lunch, by building in physical activity. Some alternative options include starting a workplace food delivery. Delegate online grocery shopping or have a variety of produce sent. Share the cost with health-conscious co-workers. If fast food is all you have, make a list of meals from close restaurants that are under 500 calories and stick the list. Going off-list should be a planned event.
Your thoughts...
What strategies have helped you stay consistent with these three positive weight loss habits?
Comments
Keeping a journal of what I eat and some info on when I feel hungry and why has been my number one strategy. Healthy habits start at the supermarket so making a list and sticking to it is also helpful. Don't ever shop when hungry. Make time to exercise, even fifteen minutes at least four times a week and walk as much as you can. Hang out an outfit you want to fit into and before you sleep, see yourself in it. Remind yourself that you want to be happy and our weight is so connected to our happiness.
Original Post by: diane1533Those are great ideas.
I found getting up 45 minutes early every morning to make and pack a lunch box of food that I will eat that day helps to keep the calories down. I try not to eat outside of my lunch box.
Also, if I keep to wearing my bodybugg everyday and try not to go over today the amount of calories I burned yesterday, it helps too.
Then, exercising every weekday morning, no exceptions.
Diane1533--what is a "bodybugg"
I do the same thing Diane! I pack snacks and my lunch every day for work - that way I'm not tempted to do the food truck thing or eat any sweets at the office that I did not count on! I agree on exercise every week day morning!! I do take an occasional day off, but it is rare and really I look forward to waking up with a nice run or exercise video.... it keeps me going through out the day. :)
Thanks for the confirmation of working out every day. I'm hoping this helps someone: I used to struggle to workout 3-4 days a week--it always seemed such a chore! But since the first of April, I increased my exercise to 6 days each week (I take Sundays off), and I know it sounds crazy, but it's easier! Incorporating exercise into my regular morning routine has made it a habit and I look forward to it each day. I usually do a workout DVD (strength) or 2 miles/30 minutes on the treadmill. I still struggle to get out of bed, but once I do, I feel so great and I don't think I would trade that now. I have also found that my joints and feet that used to hurt don't hurt as much.
But what do I do on vacation? We are going for a week and all meals eaten out. I am taking a cooler so I can have fresh fruit and veggies and water but meals are a whole different problem. I won't be able to cook. Frozen stuff prepared at home is also out. I know salads every where I can but geez, let's take all the fun out of it. Well not really, but you know what I mean.
Original Post by: dmay157751319But what do I do on vacation? We are going for a week and all meals eaten out. I am taking a cooler so I can have fresh fruit and veggies and water but meals are a whole different problem. I won't be able to cook. Frozen stuff prepared at home is also out. I know salads every where I can but geez, let's take all the fun out of it. Well not really, but you know what I mean.
Great ideas! I use an app on my phone called myfitnesspal and that's how I log my calories and exercise each day. It helps keep me accountable and have a much better grip on what I'm consuming. Plus, when I see the calories I've burned during my workouts, it motivates me to keep at it. Best.App.Ever!
Remember, when you sweat, it's just your fat crying!
I would suggest figuring out what resturants you're going to visit. If possible, take a look at their menu and nutritional info via the internet. Will there be grocery stores around? If so, perhaps you could make it a "ritual" to pick up produce, yogurt, baked chicken or fish, and other local fare. Keep nuts on hand - they're a fantastic snack packed full of protein. Personally, portion control is a huge factor for me. We went on vacation recently and my food choices were very limited. When I could, I piled up the veggies and proteins and paid close attention to my carb intake. Then, when something super delish came along, I didn't have guilt over participating. Finally, exercise however and as often as you can. It doesn't have to be much - maybe even 20 minutes of walking - just get out there and move a little!!!
Original Post by: mim49Original Post by: diane1533Those are great ideas.
I found getting up 45 minutes early every morning to make and pack a lunch box of food that I will eat that day helps to keep the calories down. I try not to eat outside of my lunch box.
Also, if I keep to wearing my bodybugg everyday and try not to go over today the amount of calories I burned yesterday, it helps too.
Then, exercising every weekday morning, no exceptions.
Diane1533--what is a "bodybugg"
Mim49 - a bodybugg, a small gadget you wear on your body, is described as a "system [that] works by keeping an accurate daily record of calories consumed vs. burned making it easier to stay informed, make decisions and more effectively manage your weight."
Sort of the Source: Bodybugg.com
(not sure how well it works, i dont use it, just googled it!)
I wear the bodybugg gadget on my arm 24/7. It counts the calories I am burning thru the day and while I sleep. You can also look to see how many you have burned during a certain time table. It says it’s 95% accurate. I believe it is.
You can join online (and pay a fee) to view your results or buy a digital display to wear as a watch.
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Those are great ideas.
I found getting up 45 minutes early every morning to make and pack a lunch box of food that I will eat that day helps to keep the calories down. I try not to eat outside of my lunch box.
Also, if I keep to wearing my bodybugg everyday and try not to go over today the amount of calories I burned yesterday, it helps too.
Then, exercising every weekday morning, no exceptions.