Everyone wants to know about easy ways to lose weight. One of the most effective methods is a 2-pronged approach; to cut calories and maximize calorie-burning efforts at the same time. A few small lifestyle changes can yield big results faster than you think. Read on to discover how to lose weight quickly and easily.
Load Up the Veggies
When it comes to the easiest way to lose weight, vegetables are the crown jewel. These foods are rich in fiber to keep you feeling full longer, but much lower in calories than other types of fare. When you serve up dinner, keep serving sizes for grains and veggies equal to ensure you feel full at the end of the meal without too many calories.
Use Smaller Plates
Instead of serving up meals on large dinner plates, use medium-sized plates to dish out meals. A smaller plate filled with food is more visually satisfying than the same amount of food on a larger plate.
Walk Before Meals
Instead of walking after your meal, try getting your exercise before you sit down at the table. One study in Scotland found that obese women who walked before a meal had reduced hunger and increased satiety during a lighter meal.
Wear a Pedometer
Keep a pedometer clipped to your belt throughout the day to measure the number of steps you take. Aim to increase that number by 1,000 to 2,000 steps every day to maintain a healthy weight; more to actually shed extra pounds.
Keep a Food Journal
For one week, keep a notebook at your side to write down every food and beverage that goes into your mouth. Studies have shown that when dieters record every morsel of food they eat, they tend to consume 15 percent less food throughout the day.
Make it a practice to step on the scale regularly to monitor your progress. Weigh-ins should be at least once a week and no more than once a day. Try to weigh at approximately the same time of day each time for the most accurate results.
Avoid Fad Diets
While many fad diet plans may be touted as the best way to lose weight, most are ineffective for long-term weight loss goals and may even be dangerous.
Talk to a doctor
A physician-guided program that incorporates diet, exercise and personalized counseling is an excellent option for those who want to learn how to lose weight effectively. Medical weight loss programs, such as the one offered by The Center for Medical Weight Loss, show patients the easiest ways to lose weight and sustain weight loss over the long term.
Dr. Michael Kaplan, founder and chief medical officer of The Center for Medical Weight Loss, claims that his patients are able to lose an average of 28 pounds within just 12 weeks! In fact, a study recently published by the American Journal of Medicine reports that patients who follow this customized weight loss program can expect to lose 11.1% of their total body weight in 3 months. Perhaps even more impressive, the study confirms that 95.3% of those patients maintained weight loss after one year.
The Center for Medical Weight Loss has produced thousands of successful weight loss stories at its 450 locations across the country. Special introductory offers are often available for first-time visitors. Find a center in your area by entering your zip code in the box at the right.