They say slow and steady wins the race. But when it comes to dieting, we like our progress fast and furious!
Okay, okay… healthy weight loss averages out to 1-2 pounds per week. But it doesn’t hurt to mix in a few spurts to keep you fired up and on track toward your goal weight.
The eDiets suite of weight loss plans is a great way to get started.
But here are three easy to incorporate ways to kick it up a notch.
The Write Stuff
A study conducted at the Kaiser Permanente Center for Health Research revealed that keeping a food diary can possibly double a person's weight loss!
"The more food records people kept, the more weight they lost," said lead author Jack Hollis Ph.D., a researcher at Kaiser Permanente's Center for Health Research in Portland, Ore. "Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."
So, do yourself a favor and create a Word document or Excel spreadsheet and begin journaling EVERY bite of food you ingest daily. Or simply grab a pad and pen or pencil and go old fashioned!
You may very well be surprised at how much food you actually consume each day. Better yet, you’ll be able to track your calories in a more orderly fashion.
Pump Up Your Progress
Regular activity will boost your weight loss success. Building muscle burns fat; having muscle also burns fat.
So, get off the couch and get your act in gear!
The experts at WebMD (and most other respected health websites) urge you to get active and build muscle.
“Putting on just 5 to 10 pounds of lean muscle mass will rev up your resting metabolism — the number of calories your body burns to maintain life – by roughly 100 calories, each and every day... Maximize the calories you burn after exercise by integrating high-intensity intervals into your workout. Alternate 3 minutes of moderate intensity running or biking with 30 seconds of all-out effort. You’ll burn another 100 to 200 calories this way… even while sitting on the couch or lying in bed.”
TIP: The eDiets Nutrihand platform includes comprehensive exercise plans!
Eat Between Meals!
Go ahead and graze – eating between meals has been shown to help keep your metabolism burning. It also makes it less likely you’ll overeat at lunch or dinner.
According to Health.com, “Noshing throughout the day is a proven strategy to help you curb hunger and eat fewer calories overall. Now, experts are promoting nibbling versus gorging as a way to keep metabolism running by holding blood sugar levels steady and preventing weight-gain-promoting insulin spikes.”
TIP: This advice doesn’t give you the green light to add calories to your daily routine. It‘s better to take the foods you plan to eat and spread them out so you munch on something more often.
Happy New Year!
eDiets Chief Editor John McGran has an extensive background in online dieting and tabloid news. He covers the celebrity beat for eDiets.