Let’s be honest, losing weight is usually not an easy feat; it is, however, quite possible to achieve. If you find yourself struggling with losing weight and are running out of ideas and tips on how to do so, then keep reading this blog.
As a nutritionist and consultant, I have met many people, especially women, who are constantly concerned about their weight and not being able find a plan to lose it. I have also come to notice that the majority of these women often seek help in the wrong places, such as online open forums, magazines, or in websites with incorrect information.
Although weight loss can sometimes seem like an impossible feat, approaching it requires a few essential elements. For instance, it does take personal commitment to stop worrying and start living your accomplishments on a day-to-day basis. Essentially, as you work towards achieving a safe and long-term weight loss goal, that commitment will help foster a healthier lifestyle and a more positive self-esteem.
Weight loss is not about depriving yourself from everything that tastes good. Instead, it is about learning to listen to your body and those hunger cues, so you can make the best decisions that can eventually help you reach your goal.
Here are some weight loss tips that are sensible and can help you reach your goal to maintain a healthier weight for the long term.
Weight Loss Tips for a Healthier Lifestyle:
Color your plate – The more colors you add on your plate from vegetables, fruit and grains, the more different nutrients you will obtain. Try to start with at least three different colors such as green from leafy vegetables, red from tomatoes, yellow from zucchini, or corn, and even purple from eggplant!
Reduce portions –There is a significant difference in the amount of calories we consume depending on how big or small the portion is. Let’s take a slice of pie or cake as an example. A slice from a regular pie that serves 8 people will be roughly around 250 calories. However, cut that in half and you are left with only 125 calories. Next time a slice of cake or pie is offered, invite a friend to share it with you or take the other half home for a later treat. Sharing treats and entrées with friends or family can make a difference in your weight loss journey.
Ingredient swapping – Sometimes you may be able to make subtle modifications in your recipes without even noticing a significant change in flavor or texture. For example you can make desserts like flan, cookies and beverages, such as aguas frescas, as well as many other recipes using SPLENDA® Sweetener Products in place of full sugar. Give it a try – you will fall in love with the taste and the reduction in calories from full sugar.
Get physical! – Try to find every opportunity you get to stay active throughout the day. Physical movement can be as simple as walking to the supermarket, taking the stairs instead of the elevator, or getting up during commercials while watching TV. Any body movement can make a difference in achieving your weight loss goals.
Be mindful of everything you eat – Pretty much everything we eat or drink has calories (except water). Therefore, being aware of your food choices can also help in managing the amount of calories you consume. For instance, instead of depriving yourself from enjoying all sweetened beverages, try swapping them for no- or low-calorie options. You’ll still be able to enjoy a tasty drink but without all the added calories from sugar.
To build a healthy weight loss plan that fits your lifestyle, you might want to create (for free) your personal profile on the USDA “Supertracker” (part of ChooseMyPlate.gov).
Cooking is key – I know that buying an already prepared meal can sound appealing, especially on days when you are overworked and everyone is hungry. However, even simple homemade meals can be not only delicious, but also nutritious. Taking a few minutes to plan a few meals ahead of time can help ease the challenge of cooking throughout the busy week. It has been my experience that using a slow cooker or thawing out pre-cooked rice, beans, or veggies, can help quicken the cooking process.
I hope these healthy weight loss tips have encouraged you to gradually adopt healthier eating habits that you can maintain. Once you master a few healthy changes, choose a few more diet modifications to slowly incorporate. When it comes to weight loss remember that the tortoise wins the race!
I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog with Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.
For more information about planning a healthy diet, visit the Healthy Lifestyle section of this blog.
Sylvia Meléndez Klinger, MS, RD, LDN, CPT is founder of Hispanic Food Communications, Inc., a nutrition and food communications consulting company. A Hispanic native who is a leading expert in cross-cultural Hispanic cuisine as it relates to nutrition and health, Sylvia uses her in-depth culinary and cultural expertise to introduce new strategies for wellness to an increasingly health-conscious Hispanic population. For more than a decade, Sylvia has been a consultant for major food, beverage and pharmaceutical companies and non-profit organizations.