Proven Weight Loss Strategies

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weight-loss

Now is the time to start kicking your weight loss goals into gear if you are serious about losing those extra pounds that were gained through the winter season and you want to be slimmer before summer rolls around. It is never too late to start getting healthier. There is no magic solution to weight-loss, but I have a few proven weight loss tips that may help you along your journey.

FoodJournal

Keep a Food Journal.
This tip may sound too simple to be of any real use. However, it has been a proven fact that if you keep track of everything that you eat and drink you are much more likely to not only lose weight, but keep it off for the long term. In fact on average, those who kept a food journal were found to have lost twice as much weight as those who don’t track what they eat.

Scale

Get on that scale!
Regular weigh-ins is one of your best weapons in the battle of the bulge. It has been reported that people who weighed themselves daily lost about three times as much weight as those who were more lax about stepping on the scale. Those who weighed themselves daily lost an average of 20 ponds more than those who only weighed themselves every 5 to 7 days.

EatAtHome

Eat at Home.
Not only will this tip help you to lose weight, it will fatten your wallet at the same time. We all know that eating out can help you to pack on the pounds without even trying. Over-sized portions, overly processed foods full of salt, saturated fats and additives, not to mention the extra sugar that is usually consumed with the soda accompanying the meal all help add to unwanted pounds to your weight. Eat at home and prepare yourself healthy, fresh meals without all the added “bonuses” that you don’t really want anyway.

handportionchart

Know Your Portions.
In today’s society, we live in a “super-sized” culture. Our meals sizes have evolved to become larger over time. It is not only at fast-food chains and other restaurants, but also within our own homes. Learning to eat the proper sized portions of various foods will help us to lose weight and keep it off!

Protein

Proteins – One serving of protein 3 to 5 times per day. One serving is about the size and thickness of one palm of your hand for a woman and 2 palms for a man. Proteins include meats, fish, eggs, beans and yogurt.

Veggies

Vegetables – One serving of vegetables 3 to 6 times per day.   One serving size is enough to fill your two hands cupped together. Eat 1 to 2 servings of vegetables with each meal. Vegetables can be eaten pretty much without restriction. Load them on your plate and fill up on them before you move onto the other foods.

Fruit

Fruits – One serving of fruit equals to a medium sized piece. Eat fruit 2 to 3 times per day. Like vegetables, fruits also contain micronutrients and fiber. Unlike vegetables, fruit is higher in sugar and calories, so you will have to be mindful of your total calorie intake for the day.

Healthy Fats – One serving size of healthy fats would be two thumbs put together or two tablespoonfuls. Eat one serving 2 to 3 times per day. You actually need some fat in your diet. The right balance of fats keeps your body inflammation in check, gives you energy for your brain and the rest of your body, and transports the vitamins and minerals you eat throughout your system. Saturated Fats include animal fat such as eggs, dairy, meat, butter, cheese, coconut and palm oil. Monousaturated Fats include nuts such as almonds, cashews, pistachios, macadamias, pecans, pumpkin seeds, avocados, olives and olive oil. Polyunsaturated Fats include fish oil, canola oil, flax oil and flax seeds, sunflower seeds, peanuts, and walnuts.

HealthyFats

Whole Grains – One serving size of whole grains would be equivalent to the size of your fist. Eat 1 to 2 servings of whole grains per day. Whole grains are important because they are high in fiber and nutrients. It is best to consume whole grains early in the day. Whole grains include oats, wild or brown rice, barley, whole grain bread or pasta, quinoa, cracked wheat, and millet.

WholeGrains

I hope that you have find these tips and charts helpful. I know that I will be using this very same advice and will be referring to these charts as I continue along on my own weight-loss journey. Please feel free to let me know about any helpful weigh-loss tips that you may have!

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37 thoughts on “Proven Weight Loss Strategies”

    1. Yes, drinking a lot of water is a big help with dieting and keeping your weight down. It also is very good for your skin! That is the one thing that I do have a problem with. Although I drink water throughout the da, I just am not a big drinker so I don’t drink as much as I should. I AM working on that though! Thank you so much for taking the time to read and comment!

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    1. I try to encourage others as I encourage myself. I am actively trying to lose weight and become more healthy myself, so if I can encourage anyone else to do the same, it is all just that much better! Thank you for reading and commenting!

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  1. This is extremely helpful! I always here different things about the best weight-loss practices. For example, sometimes I hear people say that getting on the scale every day is not necessarily the best thing because it can get your confidence down…For me, though, the scale gives me an extra push like you say! Great read, thank you for the info 🙂

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    1. I am so happy to know that you found this post helpful! During my research, I was a bit surprised to discover that it really ISD better to weigh yourself more frequently. I think many people have been conditioned to only weigh themselves once a week, which turns out to not actually be the best way to help yourself! Thank you for reading and commenting.

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    1. Personally, I found the information on portion size quite helpful, as well! I was always confused on how much IS the correct amount?? I was hoping others would find it as useful as I did! Thank you for your comment, Sara!

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    1. Yes, eating away from home tends to be a big pitfall for many people, including myself. I try to plan to be home for meals as much as possible, as well. I really appreciate your comment! 🙂

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    1. When I was younger, I never had an issue with my weight. However, since going through menopause and my hormones changing, I seem to gain weight just by LOOKING at food these days! lol

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  2. Your post show the importance to be organized. Keeping a food journal, follow some basic tips that will help us a lot!
    I think I’m following al of them on a daily basis and it’s now part of my way of living

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  3. I went to school for fitness and nutrition, and I’d have to say you’ve got some very great and important tips. Portion sizes are key, along with consistency, and healthy choices!

    Liked by 1 person

  4. Great list, I agree with everything except the part about the scale…I like to weigh myself only or twice a week so that I can see bigger results.

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  5. The ying to my yang (I wrote the one about putting on weight) some genuine useful advice in here! keeping a food journal is time consuming but effective, save up a few days and start making graphs, thats when the fun really begins

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  6. Thanks so much for the tips! My friends and I are trying to be healthier and lose a bit of weight so we have started making dinner together every night and focusing on healthy recipes that are more balanced that we’re used to. We should probably start keeping a food diary too!

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    1. I must admit that drinking the recommended 1/2 a gallon (64 ounces / 1.8 liters) of water per day is hard for me to accomplish. I drink a lot of water every day, just not 1/2 a gallon of it!

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