Science says our fat cells (particularly those of women) are subject to life changes, and the process of trying to keep trim usually starts in college, when we tend to spend more time boozing and less time snoozing. In fact, the average freshman-year weight gain is 8 pounds, a study from Purdue University in West Lafayette, Indiana, finds. What’s more, as young women age, they exercise 15 percent less and their weight increases by 21 percent over 20 years, research from Kaiser Permanente in Oakland, California, reveals.
Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it’s just a matter of motivation and elbow grease. Although it is not as simple as that. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, here are some quick simple tips to get ahead!
1. Eat Breakfast
Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, “Your metabolism slows while you sleep, and it doesn’t rev back up until you eat again.”
Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.
You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.
2. Eat Some Protein At Each Meal & As A Snack
In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, “Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.”
Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?
Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.
3. Substitute Water
Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.
4. Chew Your Food
Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.
5. Exercise Daily
How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. my journal records that I was feeling amazing during the period of time that I was following this habit.
6. Publicize Your Intentions
Start a blog, join a forum, and have other people keep you accountable to help. Tell other people your plan, it would help you get the motivation to go with it!
7. Create A Food Schedule
Plan your day so that you’re eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.
8. Do Not Over Eat
Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn’t go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don’t hurt yourself!
9. Choose Your Snacks Wisely
Put down the Lays and cheese puffs. Pick up the apple and baby carrots. Make the right decision, we know you can do it.
Remember, it’s not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make.