Some Tips for Losing Weight…and Keeping it Off

Friday, July 11 2008

Tens of millions of Americans are always looking for a way to lose weight. Some states, especially in the South, have obesity rates that are alarmingly high, due to the increasing inactivity of American society and the high-fat foods we eat.

Unfortunately, no matter what you see advertised, there is no easy way to permanently lose weight. The old staples, diet and exercise, are still the best route to go. But that’s easy to say in today’s world, where sedentary workplaces are the norm, and the pace of life after work has made fast-food sandwiches and high-calorie snacks the normal diet of millions of overweight Americans.

Things You May Have Tried…But Haven’t Worked Yet

You may or may not have tried weight-loss programs and diet pills, to no avail, at least in the long term. Or you may have tried some kind of weight loss diet pill advertised on television that the advertisers are so sure is going to work, they’ll send you two bottles for the price of one if you act now! Well, if it’s so good, why do you need two bottles?

Some prescription weight-loss drugs work well, but the trick is still to use them as directed and to eat sensibly and exercise while you take them. There is no magic pill that will do everything for you.

Here are a few ideas to help you lose weight. You’ve probably heard most of them, but maybe there’s something here that you haven’t heard, or that will be worded in such a way that you’ll be inspired and motivated in your own weight loss mission.

• The key to success in anything is organization. One of the reasons we don’t lose weight is that we can’t find time to exercise or eat sensibly. But if you work on getting your life organized, you might be able to find even an extra 15 minutes a day to work out.
• Pack your meals for work. You’ll probably find that, when you think about it, you may be spending about the same amount of time sitting in traffic and fast food drive-thru’s as you would if you packed a quick lunch at home, like some canned fruit and some yogurt. Packing your own lunch is cheaper, more nutritious and less fattening, and certainly can’t take any longer than waiting for Jack or Ronald.
• Step up your exercise program. While the 15 minutes of exercise suggested above is a good start, that’s just what it is, a start. 30 minutes per day will help you begin to see a little weight loss as your metabolism will eventually speed up. 60 to 90 minutes a day is recommended to really accomplish any significant progress. Again, getting organized to have that extra time is the key. Of course, it is always a good idea to consult a physician before you begin any exercise regimen.
• Develop some new habits. Start doing some things you aren’t used to that require even the slightest bit of exercise. This will slowly get you accustomed to doing what many people today would consider “doing it the hard way.” Hide the remote to your television, and actually get up off the couch to change channels. Even better, watch television standing up and walking in place, or lifting 2 or 3 pound weights with each hand while you watch TV.
• Don’t be afraid to walk. Take the stairs instead of elevators and park further away from store entrances.
• Keep a food diary. Write down everything you eat in a day, when you eat it, and what your mood was at the time to determine if your eating habits have to do with stress or emotional triggers. This may help you improve your eating habits by figuring out why you eat the way you do.
• Dish up smaller amounts from a variety of food groups. Measure your meal portions against the serving size listed on food packaging to figure out if you’re eating only one serving or really three when you eat an entire package of something. There a good chance you are eating more than is intended for one person.
• Don’t go shopping while hungry. If necessary, have a light snack before you go to the store so you won’t be tempted by those snack cakes and ice cream. Make a list of what you need – hopefully healthy, low-fat and low-sugar foods – and stick to it.
• At restaurants, eat half of your meal and take the rest home. Restaurants are not our friends. They are in business to make money, and the more you eat, the happier they are. But they don’t have to get on the scale with you, or try to fit into your pants the next day. Once you’re full, stop eating, and ask for a to-go box.

Americans spend billions of dollars on over-the-counter diet pills and weight loss programs when there are actually much easier, and much healthier ways, to lose weight. By implementing some or all of the steps above, you can be a healthier, happier and skinnier person. You can do it!