Successful medical weight loss is more than just dropping the pounds. For long-term weight loss success, you need to change more than the number on the scale. You also need to make changes to your lifestyle. Below are some small changes that can have a big impact on your weight loss success.
Keep a food journal.
Keeping a food journal is a great way to evaluate your eating habits. You may make healthy meal choices, but if you mindlessly snack at night or nibble on food while cooking, the calories can really add up and you won’t loss weight. Tracking your eating habits for a week in a food journal will help you correct these behaviors.
Going to dinner with friends? Having an office party? Plan ahead and create an eating strategy to avoid over-indulging in high-calorie foods. And whenever you leave the house, always pack a healthy snack. This way if you get hungry, you won’t be tempted to swing by the nearest drive-thru.
Shop with a full stomach.
Studies show that you are more likely to buy unhealthy food at the grocery store if you shop hungry. Try going to the store after you’ve had a filling meal and bring a shopping list to keep your purchases on track. Remember, you can’t lose weight if your pantry is stocked with chips and candy!
Eat consistent meals and snacks.
Eating small meals and healthy snacks throughout the day when you are hungry will help keep blood sugar levels in check and prevent binge eating. Make a meal schedule and stick to it.
Eat at the table and turn off the TV.
Don’t eat pre-packaged food while standing or nosh on snacks in front of the TV. Sit down at a table and savor your meals. You’ll eat less and enjoy the food more.
Serve food on individual plates.
Leave the big platters of food for Thanksgiving. Instead, serve appropriate portion sized food on individual plates. You’ll be less tempted to overindulge in seconds, and you’ll already have the correct portion size measured out for you.
Eat slowly and enjoy what you eat!
Remember, it takes 20 minutes for your mind to realize your stomach is full. Eating slowly and chewing every bite will help your mind monitor your food intake. Put your fork down in between bites and savor the meal. You’ll eat less and enjoy your food more.
Brush your teeth after dinner.
Late night snacking is a sneaky source of calories. Brushing your teeth after dinner with help reduce the temptation to snack on food. If you’re struggling with late night cravings, try sucking on a piece of hard candy. It’s only a few calories, will last longer than a bag of chips, and will signal to your brain that you late-night food craving has been satisfied.
Eat your biggest meal at lunch.
Eat a well-balanced lunch filled with lean protein, vegetables and fruit, and complex carbohydrates. You’ll stay full longer, and consume more of your calories during the day when your body needs fuel to burn.
Jump-start your day with breakfast.
Studies show that people who eat breakfast are more likely to maintain their weight loss. That’s because you’ll be giving your body the fuel it needs to get going in the morning, and you’ll be less likely to binge on unhealthy food and snacks when lunch time rolls around.