Fat lose: Tips for weight loss and off toileting

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Oct 30, 2010 Kathleen Armentano

Make Healthy Choices - Kathleen Armentano

Between the holidays, a summer vacation or a special occasion, it seems as though we exhaust ourselves looking for tips to lose weight, ways to keep the pounds off, a fast, weight loss diet program, or an exercise program that prevents the fat from sticking. Oh, only if there was a magic pill to keep us at our ideal weight.

How We Lose Fat

Depending upon your age, sex, gender and activity level, your body requires a certain number of calories each day to function. Overeat and the calories not needed to help your heart beat, lungs breath, or body move are saved as fat for future energy use. Take in less calories than your body needs to work and it relies on the stored fat to help it function. When the body uses some of the stored calories along with its daily intake, the fat gets used and you lose weight. Eat too much or move too little and the body has no reason to burn the stored fat because it has no need for extra energy. Be active, exercise and help your body burn the fat. Stop searching online for the most current "I need to lose weight fast diet." The answer can be found in your pantry and refrigerator and what you put in your mouth.

Quick Ways to Lose Weight

Unfortunately, there are none. Losing weight is not about starving or depriving yourself of food. It is about healthy eating. It is about making the right choice one meal at a time. It is a lifestyle change that will keep you at a healthy weight year round and for years to come. Throw the word diet out of your vocabulary and stop trying to lose weight for a date on the calendar. Fast weight loss happens when we control our caloric intake through wise food choices and portion control.

The Best Way to Lose Weight is Through Healthy Eating

Start with these few simple tips for eating right and control your weight without it controlling your lifestyle. Small changes make a big difference for long-term results. Here are some ideas to get you started.

Understand what you are eating. Is it a carbohydrate, protein or fat? How many grams of each should you be eating daily? Nutrient calculators can help you figure out the numbers.
Count calories. If counting calories works for you, get back to weight-loss basics at the Mayo Clinic's site to get a handle on your weight.
Start your eating changes slowly. Make one small change each week and stick to it. For instance, switch from using butter to olive oil, or add a small green salad to one meal each day.
Enjoy the foods you like best. Just eat them in moderation. Eat two tablespoons of your favorite food instead of half a bowl.
Add color to your meals. Choose to eat raw vegetables or fruit when you get a hunger pang in the middle of the afternoon.
Think smaller portions when dining out. Restaurants are notorious for super sizing their portions. Split an entree, eat an appetizer and salad, or take half of your dinner home. Just don't eat it all.
Control portion size at home. Using smaller plates and not going back for seconds will reduce your caloric intake. Use a scale to determine the right size serving for your weight loss.
Decided if you really are hungry. Sometimes a glass of water will take off the edge off and satisfy the hunger for another hour. During a meal, stop eating before you feel full. It takes almost 20 minutes for the body to feel full once you start eating.
Eat breakfast and then five smaller meals throughout the day. Jump start your day with a healthy meal and then eat five small healthy meals throughout the day, which will keep your energy up and your metabolism humming.
Reduce sugar intake. Fruit juices and soda contain up to ten teaspoons of sugar per cup. Choose sparkling water with a squeeze of lemon or a splash of fruit juice.
Put the salt shaker down. Only consume one teaspoon of salt a day. That is an equivalent of 2,300 mg. If you're counting numbers, be careful about this one.
Avoid processed and packaged food. Canned soup and frozen meals contain hidden sodium and sugar. Read the label carefully.
Plan ahead. It takes work, but if you can plan menus, shop for food and prepare a few meals on your day off, making choices will be easier.

Healthy Eating Equals a Healthy Weight

It took months, or maybe even years, to pack on the pounds, and it will take time to melt them away. Fast, weight-loss diets are only temporarily successful. Once a controlled diet program is finished and you resume your normal eating habits, the weight will creep up again. Continued, long-term results that keep you smiling when you get on the scale, means making healthy changes to your eating habits. Start small. Start today.