How to Lose Weight in a Healthy Way

December 17, 2013 by Quizon Gregg

Losing weight tends to be a popular New Year's resolution or goal. But there is definitely a right way and a wrong way to go about achieving that goal. The University of Alabama's Sheena Quizon Gregg shares a few tips on how shake loose those extra pounds in a healthy way.

Avoid Skipping Meals. Avoid going longer than four hours without eating anything (ideally, you want to try to eat about every two and a half to three hours). If you're in a meeting or running errands during a , make sure to at least have a snack (trail mix, crackers, pretzels, etc.) to tie you over until you can get an actual meal. If you're going out with friends for dinner or any other meal, try to avoid being ravenously hungry when you get to the restaurant. To do this, have a snack, such as a small peanut butter sandwich or an apple, about 30 minutes to an hour before going out to eat. This snack will help curb your appetite so that you're still hungry enough to enjoy your main entrée but you're not so hungry that you mindlessly eat large amounts of chips and salsa, bread and butter, or any other pre-entrée items that are usually served at restaurants.

Make Your Meals Complete. Make sure you're getting enough carbohydrate throughout the day (from whole grain starches, fruits and dairy products) so your body can use this energy to burn fat and not break down any precious protein/muscle tissue for energy. However, be sure to pair your carbohydrates with protein and fat as well since these nutrients are key in providing satiety and keeping you full for a longer amount of time. If your meal isn't well-rounded, you may find your body making you hungry sooner than later to prompt you to eat the nutrients you were missing previously.

Take Time with Your Meals. Slow down your pace of eating so that it takes you at least 15 to 20 minutes to eat your meal. One way to accomplish this is making sure to put down the fork in between every bite of food. Sometimes we end up eating so quickly, and we end up already having the fourth bite of mashed potatoes ready to go on our fork before we've even completely swallowed our first initial bite. Other ways you can slow your pace of eating include taking a sip of (or other low-calorie beverage) in between bites of food or even having conversation in between bites of food. Slowing down your pace of eating not only helps with getting full off of a smaller portion size, but it also allows you to take time to really enjoy and savor each bite of food.

Make Friends with Veggies. Be mindful that since vegetables do not contain many calories, they will not be very helpful in providing energy. Avoid getting so full off of vegetables that it prevents you from eating the calorie-containing foods that you do need for weight management and daily function. Make a practice of making half of your plate veggies followed by one-fourth starch and one-fourth protein when building your plate to ensure a nice balance. Great ways to sneak in vegetables throughout the day include between-meal snacks and popping frozen veggies in reusable steamer bags for a quick vegetable sidekick at dinner.

Don't Underestimate the Power of Water. Even though it may seem contradictory, drinking plenty of water throughout the day can help with reducing water retention and bloating, especially since you're getting to flush out your system. If you have trouble getting in the usual recommended eight glasses of water per day, buying a water bottle to have at work or at home can be a fun way to prompt you to drink water. Also, naturally flavoring your water with slices of fruit to steep in a pitcher of ice water can be refreshing and avoids artificial sweeteners.

Get Moving. Physical activity is a natural appetite suppressant and is a key player in increasing your metabolism and decreasing fat mass. Health professionals recommend 30 minutes each day of physical activity in the prevention of chronic disease. But, if you are trying to actively lose weight, the recommendation is closer to 60 to 90 minutes of activity most days of the week. The great thing for busy people is that the 60 to 90 minutes do not have to be accomplished all in one session. As long as you do raising your heart rate for at least a 10-minute increment, you can break up your workout as it best meets your schedule.

Explore further: Don't overgobble this Thanksgivukkah

Related Stories

Don't overgobble this Thanksgivukkah

November 28, 2013
In a rare occurrence, Thanksgiving and the first day of Hanukkah both happen to fall on Nov. 28 this year. This coming holiday many will find it very hard not to overindulge in old favorites and newly invented culinary creations.

'Plan, pick and use portion control,' to prevent holiday weight gain

December 12, 2013
A University of Cincinnati (UC) nutritional studies professor has three key reminders for those of concerned about healthy eating during the holiday season: "Plan, Pick and Use Portion Control."

Nutrition experts offer tips on healthy summer eating for kids

June 20, 2013
(Medical Xpress)—Summer time can often be a free-for-all when it comes to children and their eating habits, said one University of Alabama nutrition expert. There are, however, several things parents can do to help make ...

Health Check: The low-down on eating vs juicing fruit and veg

September 25, 2013
Eating more fruits and vegetables is the foundation stone of any healthy diet, with the national dietary guidelines recommending adults eat two pieces of fruit and five to six serves of veggies and legumes a day.

Protein-rich breakfast helps to curb appetite throughout the morning, scientists find

November 14, 2013
While Americans generally consume enough protein, they tend to eat a small amount at breakfast, moderate amounts at lunch, and the largest amount at dinner. New research presented today at The Obesity Society's annual scientific ...

Recommended for you

Warning labels can help reduce soda consumption and obesity, new study suggests

December 15, 2017
Labels that warn people about the risks of drinking soda and other sugar-sweetened beverages can lower obesity and overweight prevalence, suggests a new Johns Hopkins Bloomberg School of Public Health study.

Parents modeling healthy behaviors leads to markedly better outcomes for children

December 13, 2017
When trying to help children lose weight, involving a parent in the treatment makes the entire family healthier, researchers at Washington University School of Medicine in St. Louis have shown.

'Obesity paradox' not found when measuring new cases of cardiovascular disease

December 7, 2017
Although obesity is a well-known risk factor for getting cardiovascular disease, a controversial body of research suggests that obesity may actually be associated with improved survival among people who have cardiovascular ...

Harmful effects of being overweight underestimated

December 1, 2017
The harmful effects of being overweight have been underestimated, according to a new study that analysed body mass index (BMI), health and mortality data in around 60,000 parents and their children, to establish how obesity ...

More than half of US children will have obesity as adults if current trends continue

November 29, 2017
If current trends in child obesity continue, more than 57% of today's children in the U.S. will have obesity at age 35, according to a new study from Harvard T.H. Chan School of Public Health.

Exercise alone does not lead to weight loss in women—in the medium term

November 23, 2017
Knowing whether or not exercise causes people to lose weight is tricky. When people take up exercise, they often restrict their diet – consciously or unconsciously – and this can mask the effects of the exercise. In our ...

2 comments

Adjust slider to filter visible comments by rank

Display comments: newest first

Katy1493
not rated yet Jan 17, 2014
I liked this article very much! These are the most vital and simple tips! The best way to lose extra pounds is not to eat a lot, avoid fried and fact food and to eat organic food. You can find out more about fat loss factors on this site http://fatlossfac...ews.com/ Also if you want to lose fat and look healthy, drink a lot of water every day, do exercises and sleep well! it should work!
Weight Loss Expert
not rated yet Jan 21, 2014
A simple guide yet already proven effective for those who wants to lose weight in a healthy way. In addition to these, the healthiest way to lose weight as well is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. Cutting down fatty foods and eat more wholegrain bread, fruit and vegetables also helps a lot.

Keeping your motivation up is one of the most difficult aspects of this journey. There will be days when healthy eating goes out the window, and there will be weeks where you may not lose any weight – or put a little back on.

http://www.NoExer...Loss.net

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.