Is Weight loss a problem to you? - then you already know it's the little things that add up — the "little bit more" at the dinner buffet, the "little bit tootight" feeling of your clothes. But what if you also knew about the little things you could do every day to increase your weight- loss success? Here they are.
2. Cut out high-calorie condiments and sugars: "Instead of getting a coffee with sugar, try Splenda," says Banes. Likewise, try mustard on your burger or sandwich instead of mayonnaise, and order your salad dressing on the side so that you can control the amount you eat.
3. Hoof it: Exercise is key. People who manage at least 150 minutes of activity a week are more successful with weight loss. Take the stairs instead of the elevator or park a bit farther from your destination so you have to walk. This will add extra exercise — and burn more calories.
Anticipate temptation: Ifyou know you can't resist freshly baked brownies, don't keep a mix in yourpantry. Also, if you are going somewhere with friends and family and knowyou'll have a hard time controlling yourself, make a decision before you getthere about what you will eat — and stick to it.
6. Skip the fast food: A study of 1,713 adults who have been successful with weight loss demonstrated that people who eat at fast-food restaurants less than twice a week have greater success with their weight loss. "If you do eat fast foods, don't supersize it," says Banes, and try to opt for a salad, small portions, or "get baked, not fried."
7. Limit the calories you drink: While most people understand sugary sodas add calories, Banes sees a misconception when it comes to sweet tea and juices. Sweetened tea is no less calorie-dense than soda, and you'd be better off eating the fruit than drinking the juice, advises Banes.
8. Be accountable: Whether you have a diet buddy you check in with, a support group, or a food diary, keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.
9. Order smaller portions: Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss. Banes recommends ordering the lunch portion, an appetizer, or a children's meal — or put up to half your meal into a doggy bag before you begin eating.
10. Acknowledge your success: People who believe they can succeed with weight loss actually do lose weight more successfully. How do you gain this confidence? Take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals.
