4 Tips to Lose Weight to Try Today

October 12, 2011

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scaleWant to get the numbers on the scale moving in the right direction? If so, seize the day and put these four tips to lose weight on your agenda. By next week, you could start seeing results!

Start a Food Journal: Studies show that people who write down what they eat are much more successful when it comes to weight loss, making this an excellent tip to lose weight. Why? Most people tend to underestimate the number of calories they eat by several hundred calories a day. Writing down what you eat before you eat it also helps make your food choices more conscious. Chances are you’ll take a pass on that “extra” doughnut in the office break room, for example, when you realize it will add 490 calories and 18 grams of fat to your daily total.

Eat More Whole Foods: Aim to eat the majority of your foods in as close to their natural form as possible, and you’ll painlessly trim even more empty calories from your diet without hunger. One easy way to do so is to ask yourself, “Was this food available 200 years ago?” If not, chances are it’s a highly processed, prepackaged food. Such items typically contain lots of calories, sugar, salt, and fat but little nutritional value. Reach for fresh fruits and veggies, lean protein, beans, seafood, brown rice, broth-based soups, and truly whole grain breads like rye, pumpernickel, or 100 percent whole wheat. Such whole foods are more filling, have fewer calories, and are packed with nutrition, making them excellent choices for weight loss.

Stop Drinking Your Calories: Replacing your usual beverage with water is another tip to lose weight you should try. By cutting or eliminating your intake of soda pop, juice, milk, or alcoholic beverages, you’ll shave hundreds more calories off your daily total. Avoid diet drinks too, which may not have any calories but have been shown to increase cravings and appetite. If you must have caffeine, green tea is the best choice, though unsweetened coffee or black tea (hot or iced) is fine in moderation. When in doubt, stick with nature’s perfect zero-calorie beverage – water!

Get 7 Hours of Sleep: Did you know that sleeping more is a tip to lose weight? Yes, that’s right! Studies have shown that people who don’t get at least 7 hours of sleep per night gain weight more easily because lack of sleep leads to higher cortisone and stress hormone levels, which in turn lead to increased appetite and cravings. Break the cycle by making sure you are getting quality shuteye, including going to bed and getting up at roughly the same time every day.

There you have it – four tips to lose weight that you can easily put into action today! Use them to get started or to continue on your path toward your weight loss goal.

Dr. Michael Kaplan

Founder and Chief Medical Officer

The Center for Medical Weight Loss

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