You want to lose weight, but you’re not sure where to start. Great news! You can forget the fad diets. Here are some easy ways to lose weight over time:
Tips to Lose Weight
Could you stick to a 75-25 ratio? There are versions of this suggestion everywhere, but the idea is to make vegetables the star of most meals at three-quarters while turning meat into the treat with the final 25 percent.
Cut out juice and lattes. The sugar in virtually all fruit juices is not worth it. Instead, eat fresh fruits and drink some water to stay hydrated. With coffee, the dairy and sugar loaded into most of your frothy favorites are bad news. Stick to black coffee or tea, and you may not want to go back.
Think about the carbs. White processed carbs, that are predominant in so many of our faves, create a vicious cycle of fat storage. Instead, consider unrefined carbs, found in things like brown rice and oats.
Swap in the soups. Eating a bowl on the front end of a meal can reduce calorie intake by 20 percent. Swapping soup for a sandwich at lunch also reduces carbs while boosting your veggie intake.
Cut back on alcohol. Since it reacts chemically like sugar, the same insulin resistance can promote weight gain. Try cutting it out or back for six weeks, and you will feel the difference.
Work more activity into each day. If you’re like most people, you’re not active enough. Use an app or find an exercise buddy to increase your activity level. Aim for at least 30 minutes of activity a minimum of three days per week, preferably daily. If you can’t do 30 minutes, start with 10 minutes to get you started.
Log your calories. Use an app to log your daily calories. It’s easy to do! Studies show that logging your meals can have a dramatic — and positive — effect on weight loss over the long term.
While these are all different options for losing weight, it is best to take an individualized approach that is tailored to you, your life, and your health. We offer several programs to get you started. Check out our Healthy Living Program or our IN.FORM Program!