People try to lose weight for different reasons. It could be for your health, to fit into a dress for a special occasion or trip, to improve self-esteem, to impress someone or just to improve quality of life. It is important to remember that people don’t gain all the weight overnight, so be patient in shedding it gradually over time. In general, weight loss is not only fat loss, but it also includes muscle loss, so exercise becomes an important component of healthy weight loss.
For most people, intensive exercise of 30 to 45 minutes a day is needed to promote weight loss. Below that amount may help you to maintain a healthy weight or prevent weight gain.
Your weight is mostly affected by what and how much you eat or drink. You don’t need to try different diets for weight loss. Instead, focus on a good breakfast, lunch, a small snack in the afternoon and a light dinner. This is the most natural and healthy intermittent fasting: to not eat after dinner so your body can rest until the following morning. Most Americans tend to eat more at dinner and before bedtime, but this is when your body is less active and not burning much energy. It may be challenging at first, but with practice you will notice that you will sleep better and wake up hungry. Here are some tips on how you can successfully skip nighttime grazing:
- If you tend to snack every night, start by skipping 1-2 days a week. If you are hungry, just drink more unsweetened black or herbal tea or water.
- Reduce the quantity of snacking. Whatever you are eating, try to cut in half. You can start by cutting only 25% and gradually cutting more.
- Switch the type of snack. If you are eating a sweet high calorie dessert, try replacing it with chia pudding, a sugar free popsicle, sugar free Jello, fruit with low fat cottage cheese, low-calorie Greek yogurt, veggies with a small amount of ranch dip or 1 cup of low-fat milk.
- Some people will drink psyllium fiber (brand name Metamucil) with extra water to fill their stomach and avoid hunger. This fiber will offer other health benefits, not only help with weight loss. For the fiber to work well, drink plenty of water.
- Brush your teeth after dinner or use mouth wash. The freshness of your mouth can prevent you from eating.
- Ask yourself if you are eating because of real hunger or because of stress, boredom or other emotional issues. If so, consult with a therapist to help you in this area.
- Make sure that your dinner is filling and healthy. On a 9 inch plate, include your starch (¾ cup of whole grain or rice or pasta, ½ large potato, 1 corn on a cob, 1 cup beans, 1 medium tortilla or 2 slices of bread), about 6-8 oz of protein (lean chicken, beef, pork, turkey, fish, seafood, soy, eggs), and plenty of colorful non-starchy vegetables (asparagus, mushroom, green leaves, broccoli, cauliflower, tomato, cucumber, radish, brussels sprout, cabbage, summer squash, green beans, carrots, celery, beets) and 1-2 tablespoons of healthy fat (oils) or nuts or seeds. By enjoying a variety of basic food groups to meet your nutritional needs, you are more likely to be full and not crave a late-night top-off after dinner. This will go a long way toward helping you meet your healthy weight goal.
If you need help to make your own menu, contact your local dietitian for more information.