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Dr. Jaclyn Tolentino

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SEVEN TECHNIQUES FOR HEALTHY WEIGHT LOSS SUCCESS

 

Dieting is very difficult. A problem that took months or years to create will not be easy to solve. However, there are some simple techniques to increase the chances of having diet success. Here are seven techniques for weight loss success:

EATING BREAKFAST INCREASES DIETING SUCCESS

This may not immediately make sense, because this entails eating more. However, eating breakfast every morning is very important for diet success. Here’s why:

  • By having breakfast in the morning, metabolism will be kick-started. (Source: According to Laurie Hedlund, L.P.N. in the ConsumerAffairs.com article “Speed Up Your Metabolism.”)
  • By eating a healthy breakfast, unhealthy midday choices due to hunger can be avoided.
  • When the day begins healthy, the day can begin with a good mind-set.

EAT FRUITS AND VEGETABLES

By having at least two servings of fruit and three servings of vegetables per day, not only will there be many health benefits, but the body will be more full with minimum calories. The essential nutrients are particularly important when considering the loss of nutrients from cutting calories in other areas due to a calorie restrictive diet.

EAT MORE FIBER

Fiber is another reason that fruits and vegetables are so important. The fiber is what helps fill the stomach and make the body feel more full. It also helps to keep the digestive system operating efficiently. However, other fiber sources are important for a diet as well. Try to get about 25 to 45 grams of fiber per day (Source: The Diet Channel). Foods like whole-wheat breads and pastas, brown rice, and beans are a great source of additional fiber.

KEEP A FOOD DIARY

It has been shown that maintaining a record of the food that is eaten can double the rate of weight loss. Read The Importance Of Food Diary For Weight Loss for more information. Advantages include:

  • It’s much easier to maintain control and resist temptation when every snack and piece of candy needs to be written down in a journal.
  • When there are specific events or reasons that cause a dieter to go against their diet, this can be recognized when patterns are seen from the journal.

EXERCISE REGULARLY

Some experts believe that inactivity is the reason for rising obesity. This is because currently we eat less, compared to the past. It is important to do both cardiovascular and strength training exercises to burn calories and to increase calorie burning potential. For long-term diet success, exercise must become part of the lifestyle by being a routine commitment.

The chances of weight loss success increases dramatically if family and friends provide support. If family and friends cook, entertain, and participate in ways that benefits the weight loss program, dieting becomes much more doable.

BE DETERMINED AND MOTIVATED

Being determined and motivated are two of the biggest factors for successful weight loss. Going on a diet half-hearted will result in half-hearted success. A diet needs to be approached with goals, motivation, and determination.

These seven tips for diet success are common denominators for all healthy weight loss diets. Eat right; exercise right; have support, motivation, and determination; and healthy weight loss success will happen.

By Jeremy Glennon

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