With obesity on the rise in the United States and other countries across the globe, people are constantly on the lookout for diet pills or other quick ways to lose weight quickly with minimal effort. While some of these products may work over the long term they aren’t usually safe or effective at keeping the weight off. Managing your weight is really just a matter of eating a healthy balanced diet and getting enough exercise. Here are some tips to help you get in shape and lose weight.
Eat Regularly. Starving yourself is not a safe or effective solution to losing weight. If you continue to skip meals your body makes an adjustment and slows down your base metabolic rate. So you’ll have less energy, do less work and exercise and lose weight at a much slower pace.
Eat Frequently. By eating frequently you keep your body from reaching the starving stage. It takes the body 15 to 20 minutes to realize it’s full, so the hungrier you are to start the more likely you are to overeat. If you eat small frequent meals or snacks you are able to manage your hunger levels more effectively.
Eat on Schedule. The majority of people eat when it’s convenient and fits into their schedule. As a result people often go for six or more hours without eating a meal. Try to eat on a regular schedule every three to four hours. Your body will adjust to the schedule and you will keep from becoming abnormally hungry before a big meal.
Portion Control. This is one of the single most important factors in weight control. You should eat small portions and stop eating when you are no longer hungry. Do not wait until you feel full to stop eating. The most common mistake most people make is eating portions that are too large. Nutritionists say that a good rule of thumb is to eat portions that are the size of your clenched fist.
Drink lots of water. Many studies recommend 8 glasses of water a day. There really isn’t much scientific basis for that number. However drinking lots of fluids will help keep you hydrated, will keep your stomach feeling full, and you will prevent the build-up of ammonia or other toxins in your waste system. Getting up and going to the bathroom frequently will even give you a bit of exercise.
Exercise Regularly. You should find some form of exercise you can do regularly (three or four times a week). It doesn’t matter if you are going to the gym, playing tennis, riding a bike, rollerblading, or swimming. As long as you are exerting yourself and increasing your heart rate. If you can find an activity you enjoy it’s the best solution. Try not to do the same thing for more than 6 weeks, your body will adjust to the exercise pattern, so try to change the pattern frequently.
Medical Approval. Before you begin any diet or weight loss program see a doctor and discuss your plans with him, give him as much information as possible about what you are doing, and what your goals are. Once you have the proper medical clearance, you can get started getting in shape.