“I have one heck of a sweet tooth, and so I have to refuse to bring candy, cake, or sweets into the house, period,” say Lin Williams, who’s lost 105 pounds. Instead, if she wants a treat she has to want it bad enough to get up, get in the car, leave her home, and go to the store—a process that rarely feels worth it. And on the rare occasion she does indulge? “I get exactly what I want and enjoy every bite of it!” she says.
Stop drinking sugary liquids. Sip on water, tea, black coffee or seltzer instead of soft drinks, juice energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week.
The female body is naturally slightly less insulin sensitive when progesterone levels are higher in the luteal phase (after ovulation, in the last two weeks of the cycle). This means it does not tolerate carbohydrate as well in these weeks. Women who are diabetic know this well. I’ve read many studies and heard from many women I know that their insulin injections have to increase in the second half of their cycle because their blood sugar levels are inordinately high.
Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
About: Christie literally just got going (her first post was in March). But she didn’t waste any time putting it all out there. Her goal is to lose more than 100 pounds and beat a lifelong struggle with depression and anxiety. Her openness caught our attention immediately, and we can’t wait to follow along with her as she takes each and every step.
Walking is also a great way to burn calories. An average person can burn 6 calories by walking for a minute. Begin by walking one mile a day and remember to walk at a brisk pace. Slow down if you find yourself out of breath and increase the distance to be covered gradually. Use the stairs instead of lift. According to certain studies, walking for 15 minutes in a day can increase your life expectancy by 3 years. This is one of the easy ways to lose weight for teenagers!
Consider reducing the volume of added fat to test the effect on your weight. Just be sure to notice any changes in hunger as you experiment. If you find yourself hungry, you’ve reduced your fat intake a bit too much. If your hunger remains unchanged, you’ve either found just the right amount or you can experiment with further reducing your fat intake.
It is important to understand that weight is entirely a function of input and output. The input is the food you eat and the calories contained therein. The output is your energy output. To lose weight the output needs to be greater than the input. It is that simple. Do not believe any of the diet fads. If you are currently not gaining or losing weight then just burning 300 extra calories per week or eating/drinking 300 calories less per week (2 sodas for example or a small burger) WILL make you lose weight - in this case around 5 pounds of fat per year.
Could I ask a question (or two?!)? I’m just starting to design a blog that’s around weight loss and fitness (it is specific and not as vague as I’ve made it sound!). When I see even genuine blogs you always see the person when they’ve reached physical perfection (which is great) but what do you do if you’re blogging at the beginning of that journey? I don’t know what image to put on my home page at this point – I kinda am more happy the starting point being on a My Journey page but I’m a bit lost as to what to put on the home page or having running through the blog as a consistent image (until I reach my goals)? What do you think? Also, is there a best format/way to construct the chronological record of your journey – what’s the best blog-site architecture for this type of routinely updated journey??
Hi Stefani, I would like to ask your opinion. I’m eating an average 90-100g protein, about 100-120g carbs and about 60g fat a day. It usually comes out to be around 1200-1400 calories. I just simply can not eat any more a day. What do you think is better? To get enough highly nutritious but low calorie food or higher calories less nutritious food. Thank you very much in advance
About: It’s difficult enough trying to get yourself on track to living healthy, but add in a family, and it can seem like the odds of success are astronomical. Enter Katie. As the mother of six, she has a lot of experience and a laundry list of tips and tricks busy moms and families can work together to achieve wellness. She sticks to real food, natural remedies and natural living in an effort to combat all the chemicals and pollution that could potentially hurt your family — and she does a darn good job of it.
Scrolling through your social media one last time may be most people’s pre-bed ritual, but it can seriously mess with your sleep cycle. The light from your screen can suppress melatonin, the hormone that controls sleep. And getting plenty of shut-eye is important for your waistline; a study published in the journal Sleep found that people who didn’t get the recommended 7-8 hours of sleep a night were more at risk for weight gain. Try to put your phone away 20 minutes before your bedtime to avoid the light distraction.
And lastly have a light dinner, you are about to go to bed, you don’t need a big burger (seriously, have that at lunch instead!) you would benefit from a light, veggie heavy meal that will keep you full and satisfied, a goal of 300-400 calories is best at night. Plus your body processing all those good for your veggies at night will keep your metabolism up while you sleep and help reset your cravings for the next day. Eat good tonight and you’ll be more likely to eat healthier all day tomorrow.
Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.
Instead of constantly refilling the same throw-away bottle over and over, grab a BPA-free bottle, preferably one made of glass or aluminum. Not only is this better for your waistline, but carrying a bottle around with you will prompt you to drink more H2O throughout the day. Drinking more water means you’ll be less hungry, and you’ll give your metabolism a boost. For more hydrating health benefits to help you lose weight fast, check out what happens to your body when you drink water.
If you’re looking for a writer to follow who’s still in the midst of their own weight loss journey (and willing to admit might always be), Amy is your girl. She blogs about the ups, downs, and challenges on her path to weight loss on Not Afraid of Stripes. She doesn’t hesitate to share her insecurities or efforts to improve her own body image. Visit the blog.