7 Diet Tips That Really Work
Try these creative weight loss tips to make dieting easier — and more successful
If you want to be social and in good shape, make a date with a friend
for twice-weekly workouts. If exercise includes social time, you're more likely
to look forward to lacing up your sneakers. Sports medicine researchers at
Indiana University found that working out with a partner is the best predictor
of exercise satisfaction, and a partner can help you stick with your routine.
For even more motivation, sign up for a team sport like soccer, volleyball, or
Ultimate Frisbee. Then you'll have a crowd of people depending on you.
Weight Loss Tip #4: Set realistic goals.
If you've been inactive for months (or even years), don't immediately plan
to work out every day. "Appraise your life," Marcus says, "and then
make some strategic changes that you can realistically achieve." And don't
be afraid to start small, especially with weight loss goals.
Beck recommends setting goals that are so easy they're almost laughable.
Take your list of daily goals, she says, such as "Eat 5 servings of veggies
a day" or "Snack only once between meals," and cut each one in
half. Aim for 2.5 servings of vegetables. Cut down your snacks to 2 per
Still seem too hard? Then cut those goals in half again. Make your goals so
incredibly easy that you're sure you can't fail to meet them, Beck says. Then
you'll be motivated to continue. Next, set dates to increase your goals, adding
that extra serving of veggies or 10 more minutes to your workout until you
reach your maximum potential.
Weight Loss Tip #5: Police your portions.
If you're like most women, a "serving" is the portion size you're
used to seeing on your plate. Clearly, bigger portions have more calories. And
calories are what it all comes down to when it comes to losing or maintaining
weight, says Lisa R. Young, PhD, RD, author of The Portion Teller
Some foods are more calorie-dense than others: 1 cup of raw broccoli
contains 31 calories, so a double serving of 2 cups gives you only 62 calories.
But 1 cup of premium ice cream can easily hit you with 300 calories or more. A
larger, double serving can mean a whopping 600 calories. If you take in more
calories than your body needs, the extra calories are stored as fat, Young
tells WebMD. To tally portion size correctly, keep a measuring cup handy for a
Weight Loss Tip #6: Picture your future self.
Have you thought of where your weight loss plan is taking you? Let your mind
explore your future self, says Steven Gurgevich, PhD, director of the Mind-Body
Clinic at the University of Arizona College of Medicine in Tucson and co-author
of The Self-Hypnosis Diet.