10 Ways to start losing weight

If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!


Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.



Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.

Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.

Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.

Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.

Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.

Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.

Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.

Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.

Catch some "Zs."Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating

Top 10 Painless Ways to Lose Weight


We tend to think about what we eat more than how we eat. By making simple changes in the way you eat, you can avoid 100s of mindless calories a day. These ten items may feel a bit strange at first, but keep doing them until they become a habit and you will start to see the benefits.

1. Slow Down
Almost everyone eats too fast. It takes 20 minutes before the stomach can tell the brain it is full, yet the average meal lasts only about 10 minutes. The result is that we eat far more than we need, making 60% of American adults overweight. If slowing down can save 100 calories a day, that could add up to a pound a month.
2. Small Plates
A scoop of mashed potatoes looks small on our oversized dinner plates. Put your food on small, 9-inch plates and your serving sizes will be more accurate. This simple trick can convince our brain that we have 'eaten enough', saving us 100s of calories a day.
3. Sit at the Table
We can consume 100s of calories of cookies and chips while browsing in the pantry or grabbing a snack. These calories add up. Eat every single bite of food while sitting at the table. The extra effort will scare off weak cravings and allow you to assess how much you are eating.
4. Only Eat from a Plate
Resolve to only eat from a plate. Eating from bags, shared dishes (like chip or popcorn bowls), or straight from the container hides how much we are really eating. Take the time to place all the food you eat on a plate.
5. Move the Serving Dishes
Do not put serving dishes on the table -- it is far too easy to have a second or third scoop. Leave the serving dishes in the kitchen. You can still have seconds, you just have to get up to get them.
6. Eat Better Desserts
Become a dessert gourmand. Eat only the finest, most expensive desserts you can find and afford. You will eat less and enjoy them more. The cookie and candy aisle in the grocery store is filled with sugary things that don't really taste that good. Find some $4 truffles and relish them.
7. Eat Often
Eat less at meals but tell yourself you can go back in a few hours for more food if you need to. Have trail mix, nuts, yogurt and other snacks handy. Try to decrease the amount of food you need to feel satisfied at a meal.
8. Eat When You Eat
When you eat, eat. Do not watch TV, read a newspaper, talk on the phone, or drive a car. Just eat. Pay attention to your food. Monitor your servings. Distraction will lead to automatic eating.
9. Liquid Calories
Examine the number of calories you drink. You can usually cut out hundreds of calories a day by eliminating full sugar sodas, juices, and alcohol. Keep a log of everything you drink and then add up the calories. Substitute hot tea, iced tea, and water.
10. Crave From Your Plate at the Table
When you have cravings, first try to wait at least 5 minutes. If you are still craving the food, do the following: get a small plate, put a few bites of the craved item on the plate (no more than one serving, read the label), put the package away, take your plate to the table, eat your food without distraction, and ask yourself if it is worth it.

1. If I drastically cut calories, I'll lose weight faster.

When you take your caloric intake down too low, you are actually sending your body into "starvation mode." Your body wants to maintain your weight when it "thinks" you are starving; therefore, your metabolism will actually slow down and you may not lose weight.


2. The stricter the diet, the better it will work.

The stricter a diet is -- such as completely eliminating entire food groups or eating just one food -- the less effective it will be in the end. You'll get tired of the allowed food and when you feel really deprived, you're likely to call it quits altogether.

3. I should get rid of my favorite less-than-healthful foods.

By treating yourself to your old favorites now and again, you'll stay motivated and you'll be less likely to give in to a binge. (Just make sure you get back on track after your treat.) Moderation is the key to successful, long-term weight loss.

4. Eating late at night will cause me to gain weight.
All things considered, it doesn't really matter when you eat, only how many calories you eat and burn in a day. Whether you're eating in the morning or at midnight, your body turns any extra calories into fat over the course of time. In fact, eating a light snack -- like cheese and crackers -- before bed may help you sleep better.

5. I shouldn't eat between meals.
On the contrary, eating a small, healthful snack between meals will help keep your blood sugar stable and your metabolism going strong. You'll also avoid getting too hungry so you don't overeat at your next meal.

6. Fat is bad.
Everybody needs to include some fat in their diet. Fat makes dishes more satisfying and palatable. Some fats are even good for you, like omega-3 fatty acids, which are found predominantly in fish and shellfish, and monounsaturated fat like that in olive oil.

7. Skipping meals will help me lose weight.
On the contrary, skipping meals may actually cause you to gain weight! Your metabolism plummets and you get overly-hungry when go too long without eating. Plus, you may not be reaching your daily calorie requirements which will backfire on you (Remember, eating too few calories can cause weight loss to stall). That's why eating the meal we skip most, breakfast, can actually help us lose weight.

8. Dairy is a "don't" on healthy diets.
With non- and low-fat varieties of most dairy products on the market, working dairy into your diet is a definite "do." Women in particular need the calcium dairy products provide, not to mention the fact that research has shown eating enough calcium can actually give our weight loss efforts a boost.

9. It all boils down to willpower.
Yes, willpower may be a factor when it comes to how we respond to cravings, but a lot more factors can impact our weight, including genetics, culture, home environment, activity level and health issues. The good news is eating a healthy diet and exercising can help you overcome these influences.


10. Drinking a lot of water can help me lose weight.
Drinking water in and of itself will not lead to weight loss. Of course, water is key to a healthy lifestyle and drinking enough has many benefits, but when people lose weight due to drinking water, it's most likely because they're substituting it for high-calorie juices and sodas.

Top 10 Dieting Myths

1. You have to starve yourself to see results.

Wrong, wrong, wrong. Doing this only leads to muscle loss, which kills your body shape and cripples your metabolism.


2. Carbs are bad and need to be eliminated.

The wrong types of carbs need to be eliminated like sugars, pastries, fruit juices, etc. The body works best on a balanced diet that consists roughly of 40% carbs, 40% protein and 20% good fats. Please refer to my article on Bodybuilding Nutrition Basics.

3. Too much protein can damage your kidneys.
There is no study that has been performed that has reached this conclusion. However, we do know that on people with kidney problems, too much protein is contraindicated. Otherwise, in healthy humans, a medium to high protein diet (not more than 1.5 grams of protein per pound of bodyweight) is not damaging to the kidneys. Do ensure that sufficient water is consumed in order to help the kidneys process the protein.

4. The best way to lose weight is to eat once or twice a day.
Refer to item #1. In addition, eating this little will cause sugar highs and lows which result in low energy levels and lethargy.


5. Eliminating all fats is necessary to lose weight.
Horrible advice. The body needs essential fatty acids like the Omega 3’s in order to function. The body cannot produce these so we need to consume them. Therefore, a tablespoon of flaxseed oil per day or a serving of salmon will cover this need for most women while a couple of tablespoons will cover the need for most males.


6. High carb/low fat diets produce the best results.
Too many carbs are a problem (unless you are an endurance athlete such as a marathon runner or a tri-athlete), as carbs are fuel that if not used gets stored as body fat. As far as the low fat part of the equation, if 20% of your calories do not come from fat, it will be hard for you to lose body fat.


7. A protein shake based diet is the best way to lose fat.
Wrong again. Protein shakes are a useful tool to allow for the consumption of a meal when you are on the go. On a diet that requires five to six meals, you can have two to three protein shakes respectively at the most. Do not let anyone fool you into thinking that a protein product is better than any real food meal as this is never the case. Bodybuilders emphasize the intake of real food for faster results.

8. Too much water makes you gain water weight.
The opposite is true. The more water you drink, the more you will eliminate, thus making water retention a non-issue. Make sure you drink your bodyweight in pounds times 0.66. This gives you the approximate amount in ounces of water that you need to consume per day.


9. On low carb diets you can eat all you want and still lose weight.
Not a true statement. While you can consume slightly more calories on a low carb diet without putting on additional weight, due to the thermogenic (increase in body heat) effect of protein, there is still a limit to the amount of calories that you can take in. Once you go over that, you will store fat.


10. Low carb diets allow you to lose body fat faster than medium carb diets.
Recent long-term studies indicate this is not the case. On the long term both diets work equally well. However, from personal experience as well as from that of my clients, a low carb diet is a hard diet to stay on, and when most subjects get off from it, they gain all of the weight back and then some. Follow a 40% carb, 40% protein, 20% fats program that you can live with and you will achieve lasting results.