Quick and Simple Things to Lose Weight-Part One

This is a 5 part series, each consisting of simple, quick things to do to start losing weight. This is Part One, and parts two thru five will be available on this web site every 48 hours, give or take a few hours. If you implement all of these, it would certainly qualify as a full fledged weight loss program.

I won’t spend much time on all the health reasons for losing weight. Being overweight elevates your risk of heart disease, diabetes, stroke, high blood pressure, cancer and of course is a severe limiter of your ability to enjoy activities with friends and family.

The basic premise to losing weight is to take in fewer calories, and burn more calories than you currently are doing. The comprehensive plans for dieting and weight loss are all with merit, but some are so regimented that work and travel requirements make it near impossible to follow the program. My contention is that it is better to find 25-50 things to do that can be done by almost any lifestyle and career challenges. So let’s get on with Part One.

1. Eat several small meals or snacks a day instead of three large meals. Many studies have shown that when people eat parts of their morning meal at intervals over five hours, they consume nearly 30 percent fewer calories at lunch as opposed to when they ate a single breakfast meal. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and as a minor positive effect on hunger pains.
2. Write down everything you eat. Carry a notepad around with you and write down absolutely everything. One, you will be surprised at what you eat, as it will be more than you recollect. Two, it will act as your “governor” and potentially reduce your intake up to 20%.
3. Walk or jog 45-50 minutes per day. Most people think 30 minutes is enough, and it is enough to MAINTAIN your weight. But more is needed to burn fat and reduce weight. If you exercise for 50 minutes per day (briskly), you will burn 400-500 calories per day, or a whopping 40-50 pounds per year. This is a most important tip….think about losing that kind of weight in a year without making much other sacrifice in eating habits.
4. Reduce the size of your plates, which will automatically reduce your portion size. Then eat slowly. Most of my own weight gain has taken place by quickly getting second helpings. If I wait 5 minutes, I’m simply not hungry anymore.
5. Stock up on veggies and use them in all your dishes, raw or cooked. They provide bulk and great nutrition. If you buy ahead, you won’t get caught with nothing healthy to eat, and substitute something that should be avoided.
6. Switch to black coffee. It takes only about a week to convert those taste buds from Starbucks Frappuccino cravings to a great cup of Joe. Once you make this switch, it will be forever.
7. Eat breakfast every day, and preferably cereal. Use 2% or even 1% fat free milk. If you use Bran, Grape Nuts or Total, it will provide fiber and calcium, and you will be in the class of people who are significantly less likely to be obese and have diabetes, than those who don’t.
8. Use hot sauce, salsa, onions, peppers, jalapenos and Cajun seasonings for your flavors instead of relying on butter and creamy or sugary sauces. Besides providing lots of flavor with no fat and few calories, many of these seasonings — the spicy ones – increase your digestion, making your body burn more calories temporarily.
9. Watch less TV. Studies have proven that the ratio of hours watching TV are directly correlative to states of obesity. TV watchers eat more often, and they eat more overall. Get up and go for a walk instead.
10. Don’t feel sorry for yourself. Don’t blame your mother for your gene pool. Be positive…you are finally on the right track to a happier life. This is time for a “can-do” attitude. This isn’t easy, which makes it all that more rewarding

That’s it for Part One. Look for Parts Two and beyond in the upcoming days. I’m headed off to some raw carrots!