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Weight Loss and Diet – 5 Tips to Increase Weight Loss
1) Buy and wear a pedometer- If you wear a pedometer you will lose more weight. You can buy a pedometer for less than $9.00, and studies show that by setting a step goal and wearing a pedometer, you can increase your walking by at least a mile a day. More steps taken equals more calories burned. (Journal of the AMA). Taking more steps is an easy way to start exercising more and increase your weight loss.
2) Increase the intensity of your exercise portion- the fancy exercise term for this is interval training. By adding a few minutes of increased intensity to your workout you’ll burn more calories and lose more weight. For example, if you walk twenty minutes a day, try walking 30% faster for 2 minutes three times during your workout. This is an easy way to lose weight without dieting. However, reducing the number of calories you consume per day can dramatically increase your weight loss.
3) Use smaller plates or half your restaurant lunch box- Use a smaller salad plate for your main course than a large dinner plate when you eat at home. This forces you to limit serving sizes and increase weight loss. Make it a habit to eat only half of what is served at a restaurant and take the other half home for later meals. Restaurants often serve huge portions and we feel like we have to eat the whole thing to avoid wasting. By boxing up half of your meals, you won’t waste and you’ll be looking after your health.
4) Stand up more- Yes, something as simple as standing up more can help burn hundreds of calories a day. You can burn 100 calories an hour by standing instead of sitting. Try standing when you’re on the phone or waiting. Exercises such as standing and walking should be part of your regular activities. Think of ways to incorporate these activities into your day. Try walking and talking with a colleague instead of sitting in a meeting.
5) Write down what you eat- Keeping a food journal will make you more aware of what, when and why you are eating. A simple notepad or online journal works equally well. Writing down what you eat helps you become aware of what you’re eating and avoid eating out of habit, boredom or emotion. You’ll find that if you write down what you eat, your diet will improve and you’ll be more likely to think before you eat.
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