Knowing where to start when it comes to losing weight is a tricky business. All-or-nothing diets promise quick results, but a lifestyle change -- though much harder -- is more sustainable. Here, Synergy Lifestyle Center offers four tips on weight loss.
1. Slow Down
Most people with weight problems eat way too fast. The problem with eating fast is that the brain does not realize when the stomach is completely full. Researchers estimate that it takes nearly 20 minutes for your stomach to send a signal to the brain, telling it that you’re full. This is 20 minutes that nearly everyone is overeating.
2. Adjust your Portion Size
Remember when parents made you clean your plate? Stop. Most individuals with weight problems always finish the plate, no matter how much is on that plate. This habit starts from early childhood when many parents reinforce the rule as a way to lure picky children into eating.
Dr. Trobisch points to plate portions as the culprit. He says, “Over the past 40 years the plate size in the U.S. has increased continuously. Most restaurants provide enough food for 2 people with each meal; Plan on eating half of the portion you receive in restaurants and always use smaller plates at home.
3. Don't eat while watching TV or on the road. Food deserves to be paid attention to. Multi-tasking while eating, like watching TV or driving, means you’re not paying attention to what you’re putting in your mouth and how much.
4. Have realistic expectations. If you are planning on reaching your weight loss goals within a few weeks, you are setting yourself up to failure. Even though some diets might be aggressive and it is possible to lose a lot of weight in a short period of time without real lifestyle change, you’ll likely gain the weight right back.
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