Diet & Weight Magazine

Ways to Lose Weight - A Baker’s Dozen

By Sandwichedboomers @SandwichBoomers
Ways to Lose Weight - A Baker’s Dozen

We welcome our guest blogger, Sandi Thompson NTP, a nutritional therapy practitioner and certified wellness coach who is here today sharing tips about how to lose weight:

Did you see the article in the Los Angeles Times about the grim data on U.S. obesity? It’s scary! There was only one U.S. state with an obesity rate under 20% - Colorado squeaked in at 19.8. Compare that to Mississippi with a rate of 34.4%. That means over a third of their population is not just overweight but downright FAT.

What can you to do? Here are 13 simple tips to take the bathroom scale in the other direction.

  1. Slow down and chew your food. Quit inhaling it. Give your stomach time to signal your brain that you are full. This takes about 20 minutes. Have you lost the pleasure of dining and exchanged it for gulping?
  1. Put your fork down between bites. This really slows down your eating, allowing you to savor your food.
  1. Eat fruit between meals instead of grabbing a latte and a cookie. Your mid-morning and mid-afternoon hunger can be healthy - some nuts, a piece of fruit, maybe some crunchy carrots and a piece of cheese. A stroll at this time of day helps get your blood circulation going and that’s good if you have a desk job.
  1. Stop drinking anything about 20 minutes before a meal. This creates a better environment in your stomach for digestion. If you have to drink with your meal, take small sips. Better digestion means more nutrients are absorbed. You may experience fewer cravings.
  1. Go for a walk after dinner. This doesn’t have to be a race. A 20 minutes family walk after loading the dishwasher can take pounds of the scale and inches off your waist. It’s okay to stop and smell your neighbor’s flowers, but keep going.
  1. Step up your exercise gradually. Start by parking further away at the grocery store or the office. Go for the parking place that allows you to stretch your legs a bit, not the one right beside the door. Over time, this little change pays off.
  1. Leave temptation on the shelf at the store. If you want a treat make it healthy like a piece of fruit. Keep the ice cream, cookies, candies, cake, chips and crackers out of your home and you will have a better chance of losing weight.
  1. Open your mind to new ways to celebrate success. Instead of a big night out and a huge meal to congratulate yourself, how about tickets to a concert, a play, an overnight trip, a sports event or something else that doesn’t center on food. How about a new pair of shoes? That makes me happy!
  1. Scan the buffet line BEFORE filling your plate. It is easier to make better choices that way.
  1. Aim for feeling full instead of stuffed when you get up from the table. One way to do this is concentrate on eating greens like salad or cooked vegetables along with protein and pass on the starches like potatoes, rice and bread.
  1. Keep yourself hydrated. We often mistake thirst for being hungry. Try this for a week: instead of grabbing coffee in the morning when you get up have 8-16 ounces of water. Sip water throughout the day and aim for 8 glasses. Dehydration can sometimes be diagnosed as dementia in the elderly.
  1. Read labels and make good choices. Keep the grams of sugar in packaged foods to 7 grams or less per serving. It’s often the sugar in our food that keeps us fat, not just high fat foods. Sugar seems to fuel our appetite for even more sweet foods. Wean yourself off sweets and you’ll see the pounds disappear.
  1. Lose the soda. There is nothing good about soda. It’s loaded with calories if it’s regular soda and loaded with artificial sweeteners if it’s diet soda. Either way, it’s loaded with chemicals and it doesn’t hydrate you the way water does. Plus, diet soda can actually make you crave more calories and sugary foods.
Thanks for your wise and practical advice, Sandi. And if you want to learn more about Sandi and what she does, log on to her website, Facebook page or YouTube channel.

You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Big Food Giants Manipulate Public Health Policy in China

    Food Giants Manipulate Public Health Policy China

    Coca-Cola is at it again. As soda sales decline in the United States and Europe, beverage companies look to emerging economies like China for growth. And, it... Read more

    The 15 January 2019 by   Dietdoctor
    DIET & WEIGHT, HEALTH, HEALTHY LIVING, MEDICINE
  • Jewellery for a Precious You

    Jewellery Precious

    Jewellery is always close to a woman’s heart. It completes her look and boost confidence. Considering the changing trends in jewellery fashion, it becomes... Read more

    The 15 January 2019 by   Dr.jenifer Sayyed
    LIFESTYLE
  • Rajshri Productions’ Next Is A Film On Friendship | Hum Chaar | Trailer

    Abhishek Dixit’s debut feature film Hum Chaar is a Bollywood film made under the banner of Rajshri’s film. Hum Chaar is written and directed by Abhishek Dixit. Read more

    The 15 January 2019 by   Themoviean
    ENTERTAINMENT, MOVIES
  • Saint Paul the First Hermit

    Saint Paul First Hermit

    Today is the feast day of Saint Paul the hermit. This is a sweet and delicate Oatmeal Bread topped with rolled oats and naturally sweetened with agave. Saint... Read more

    The 15 January 2019 by   Veronica46
    FOOD & DRINK, RECIPES
  • Irupathiyonnaam Noottaandu | Teaser | Pranav Mohanlal | Arun Gopy

    Arun Gopy’s Irupathiyonnaam Noottaandu is an upcoming Malayalam action-drama feature film starring Pranav Mohanlal and Zaya David in the lead roles. Read more

    The 15 January 2019 by   Themoviean
    ENTERTAINMENT, MOVIES
  • A Year Of Body Positivity

    Year Body Positivity

    Last January, as I sat there on New Years eve all set to make the same old resolutions I've made year after year for as long as I can remember, I realised how... Read more

    The 15 January 2019 by   Sparklesandstretchmarks
    DIARIES, SELF EXPRESSION
  • Garden Bloggers Bloom Day – Jan 2019

    Garden Bloggers Bloom 2019

    Euphorbia rigidaWhen I went out to take the photos for this blog post I was surprised at how much was in flower dotted around the garden. Read more

    The 15 January 2019 by   Patientgardener
    GARDENING, HOME