Top 10 Tips for Lasting Weight Loss

1. Feed your soul. When we are stressed, overworked, tired, or having relationships troubles, food makes us feel better. Slowing down, creating loving relationships, and having a satisfying career will “feed” you in a way that food cannot.

2. Drink water. Most of us are chronically dehydrated. And thirst can be mistaken for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. You should aim to drink half your body weight in oz. For example, if you weigh 200 pounds, you should drink 100 oz. of water a day (about 3 liters). Plus, eliminate or limit liquid calories from soda or juice.

3. Eat a plant-based diet. Vegetables, fruits, and whole grains are typically lower in calories and higher in filling fiber than meat, dairy, and processed foods. Plus, they provide many essential nutrients (which can ease cravings).

4. Chew your food. Digestion beings in the mouth. When you chew your food well, your body will assimilate nutrients better. Plus it will slow down your eating. It takes 20 min for your brain to register that it is full. By slowing down, you will feel satisfied on less food.

5. Eat real food. Avoid products with high-fructose corn syrup, hydrogenated vegetable oils or a long list of ingredients you can’t pronounce. These highly processed products are often empty calories without nutrients that your body requires.

6. Eat Breakfast. This is a big one. Skipping meals, especially breakfast causes your blood sugar levels to peak and dip, which effects your energy and mood. It also causes the rate at which you burn calories to drop. Plus, you can overeat later in the day because you are so hungry.

7. Eat with awareness. Have you ever eaten something without realizing what you are doing? Sit down away from the TV or computer and savor the food you are eating.

8. Get moving. Everyday. Find any type of physical activity you enjoy. It’s good for your mood and your waistline. Plus, it gives you a little wiggle room to indulge every so often.

9. Sleep, rest, and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.

10. Brush your teeth. After you finish eating, the flavor remains in your mouth. That taste can trigger cravings for more food even though you are not hungry. By brushing your teeth and using a tongue cleaner, you can reduce the amount of food you eat.

These weight loss tips are modified from Top 10 Tips to Weigh Less, Live More, Institute for Integrative Nutrition, 2010