Jump Start Your Summer Diet with These Easy 26 Weight Loss Tips from Jump Start Your Summer Diet with These Easy 26 Weight Loss Tips
Jump Start Your Summer Diet with These Easy 26 Weight Loss Tips
A good time to start working on losing weight for the summer season, or any time for that matter, in healthy way is right now. “It is more important to have a sustainable plan because keeping the weight off is so much more the point than a time line, Kimberly Gomer MS, RD, LDN, the Director of Nutrition at Pritikin Longevity Center + Spa, says. It lot of time and effort so it can feel overwhelming. "Along with all the conflicting information out there – it can be daunting!” Losing weight is hard work but there are several ways you can make it easier.
Make a plan
This is the most important thing people who want to lose weight need to commit, according to Kimberly Gomer MS, RD, LDN, the Director of Nutrition at Pritikin Longevity Center + Spa. Committing to healthy eating and exercise if you are not currently engaging in either can be beyond overwhelming, she adds. “At Pritikin we literally ‘high jack’ people for their life and immerse them in healthy eating, exercise, and stress management along with lectures that provide the science and education so that they understand the ‘whys.” They feel the change in days.
Losing weight is mostly about eating healthy. But stress cancels out the benefits of consuming better food, research shows. It turns out that, for example, eating a breakfast with “bad fat” was just the same as eating one with “good fat.” Learn about helpful tips to manage stress, especially at work, here.
Look at it as a long-term commitment
Looking at eating and exercise as a short term vs long term commitment is a common mistake people make in setting their weight loss goals for the summer, Gomer says. Set small goals in the meantime. “People like feeling successful,” Maria A. Bella, MS, RD, CDN, registered dietician and founder of Top Balance Nutrition, says. “It's better to set a goal of losing 5 lbs. per month and then super-exceed that goal than to set a goal of dropping 10 in a week and feel like a failure when losing three.”
Stick to plant-based diet
This is the one thing people should remember about dieting, Gomer says. “Don’t eat foods that are processed. If weight loss is your goal, fill up on the veggie, fruits, whole grains, potatoes, and beans.” Lean protein and produce are so low in calories that the weight starts coming off naturally once people switch to an unprocessed diet,” Bella says. “When it comes to sugar - not all sugar is created equal. I do not fear fruits and vegetables - just make sure to stay away from added forms of sugar.”
Stay away from fats
Skip all fats – even the healthy ones like nuts and avocado, if the goal is weight loss, and use no added fats (oils, butter) in cooking, Gomer says. Avocadoes, some of the worst salad toppings for weight loss, are high in dietary fat. You have probably heard they it’s the good kind of fat, but it’s still fat and calories. Fat provides 9 calories per gram compared with 4 calories per gram in protein and carbs – so eating too much avocado can pack on the pounds, according to Livestrong. Don’t overdo it – one avocado provides almost 30 grams of dietary fat and 322 calories.
Track your food
This is one effective way people can stay accountable and stick to a healthy eating plan, Gomer says. “Use an app or just plain paper.” Ultimately accountability must come down to the individual; however, in early stages, having someone else help with accountability can prove very successful. Using a nutritionist for regular check-ins can also be very beneficial. Hiring a trainer or even just having a workout partner can, too, help with consistency and accountability.
Don’t count calories
If you are eating a healthy, abundant diet you should not have trouble with cravings once you adjust to a new way of eating. People either don’t have enough fruit or just not enough food, Gomer says. “We never count calories at Pritikin; instead we use Calorie Density to determine if a food will help us lose weight, gain weight, or maintain weight.”
Throw the scale away
Most people do not know what a plateau is, Gomer says. They think that weight should come down step-by-step. But it doesn't. “The biggest mistake is using the scale to judge our progress. Instead, I recommend my clients try on something tight in their closet once a week. If they see zero change then it may help to work with a dietitian/nutritionist to get expert advice,” she adds.
Eat when hungry
“It is best to eat when hungry and not distracted – no eating in front of the TV or computer!” Gomer says. Otherwise you may lose track of how much you ate and end up overconsuming. Portion size is very important. In scientific research, there isn’t a definitive conclusion whether small frequent meals 5-6 times per day are any better for weight loss than the normal “three squares” per day, Roger E. Adams, Ph.D., CISSN, from Eat Right Fitness in Houston says. People have different schedules and appetite levels.
Satisfy your “sweet tooth” with fruits
This is an alternative to candy so people can satisfy their “sweet tooth” without compromising their weight loss goals. “We love the Yonanas machine where you can make awesome ice-cream from frozen bananas along with other fruits,” Gomer says.
We do not have the same, easily digestible wheat of yesterday, today,” Angela Martindale, a celebrity nutritionist, says. “We have wheat that is genetically and chemically treated for the most part, which means our digestive system is not only digesting the wheat itself, but the GMOs and chemicals used today as well. This combination has created a heightened sensitivity to gluten in many people, and with the added sugars and yeast in most breads, I find it to be an excess food."
Eat whole foods
In general, all bread is a more processed form of grain, Gomer says. “It’s much better for weight loss to eat whole foods - potatoes, corn, oatmeal, quinoa, etc. instead. Consuming more whole foods is also a way to stop eating sugar. They will help to cleanse your body from toxins and give you more energy. Even powdered supplements don't offer as robust a nutritional profile as whole foods.
Cheat days are a bad idea
Gomer is against the so called “cheat days.” It means you are way too restricted, she says. “It's bad for health and sustainable weight loss.” A cheat day can become a cheat weekend or lead to starvation Monday, which is not great for the body.
Eat veggies first
Then eat until you feel light and comfortable, Gomer says. “Don't wait to eat until you are starving or eat just because the clock says it's a certain time.” About 91 percent of Americans don't meet the daily recommendation for vegetable consumption, according to a recent U.S. report. They add essential nutrients to diets and help manage healthy body weight. There are some genius ways to add them to your meals.
No “yo-yo” dieting
“One of the most common mistakes is hoping for the most weight loss in the fastest time,” physical therapist Dr. Karena Wu, owner of ActiveCare Physical Therapy, says. “It is unreasonable and unsustainable when too much weight is lost too fast.” The body doesn't have time to adapt to the change so it craves the calories and oftentimes your will is not strong enough, she adds. Getting in shape only for the spring/summer season and letting it go in the colder months is mistake. ”It is not healthy for the system and eventually leads to weight gain.”
Don’t think of it as “diet”
“It needs to be a lifestyle choice and embody the long term benefits of being fit and having good health,” Dr. Wu says. Work on consistency and don’t focus too much on details. Focus on making healthy eating a regular part of their daily routine. Living a healthier lifestyle is only achieved with consistent behavior, not binging on excessive diets or workout programs.
Stay away from diet pills and drinks
“They can change your physiology and possibly lead to other health issues (elevated heart rate, mood swings),” Dr. Wu says. “At the end of the day, you still need to make the 'healthy' choice to pick foods that are good for your health, are low in fat and calories and still taste good where you won't break your ‘diet.’”
Don’t trust FAD diets
One of the biggest mistakes people can make is to look to FAD diets to lose weight for the summer, especially when there’s not long to go until vacation time this time of the year, Yvonne Sanders of Slimming World, who lost 63 pounds herself. These plans are often too restrictive; they’re almost impossible to keep up in the long term and people end up feeling frustrated and unhappy.
Make small swaps
“The best way to lose weight – and keep it off for life – is to focus on making healthy and sustainable changes,” Sanders says. When it comes to what you’re eating, making small swaps such as choosing lean meat or low fat dairy can go a long way to making a big difference, she adds.
You can eat pasta and potatoes
Another myth is that people need to avoid pasta and potatoes in order to lose weight. “Absolutely not true!” Sanders says. “They’re both foods that are low in energy density, which means they’re low in calories but filling. Satisfying your appetite on foods like this will mean you won’t feel hungry and are more likely to be able to keep up your weight loss campaign,” she adds. For more tips like this, you can visit SlimmingWorld.com.
It’s important to choose a plan that allows you to enjoy treats, like candy and alcohol, in moderation, as this will help to ensure you don’t feel deprived and minimize cravings too, Sanders says. You should choose a healthy eating plan that allows you to eat plenty of everyday foods, rather than one that relies on special products or cuts out whole food groups, so you can enjoy a wide range of meals made from these ingredients, she adds. “This way you won’t get bored of eating the same things again and again.”
Research shows that people who have support throughout their weight loss journey lose more than those who go it alone, Sanders says. “Making a commitment to leaning on wellness buddies to share success and encouragement is helpful in addressing roadblocks.” You could join a weekly group session where members attend a weekly “live” online group to celebrate success, share challenges and solutions, and help motivate fellow members.
Fill up on satisfying low-calorie foods
These foods include fresh fruit and vegetables. “A great tip is to aim to fill a third of your plate at every meal with these foods,” Sanders says. They will increase your intake of both unsaturated fats and fiber, which are nutrients that support better overall health and weight loss. They are also nutrient-dense, meaning they provide our bodies with the vitamins and minerals needed to function optimally.
Replace take out with homemade versions
They are almost always much healthier, Sanders says. You can even make your own energy bars. Include rolled oats, almond butter, and dried cranberries. You don’t have to totally forget about chips and other snacks. You can make your own so control how much salt and oil are added. Just slice some potatoes, rinse, and add water and a little salt. Let them soak for a few minutes and drain. You can also add a drop of oil, and bake at 365 degrees.
Get rid of guilt
“If you do slip up, don’t beat yourself up about it – you’re only human after all – and feeling bad could see you turn to food for comfort, which is counter-productive,” Sanders says. “Instead, simply put it behind you and get straight back on track.” Turn off self-criticism, she adds. “Talking in a more supportive way helps to break the cycle of emotional eating.”
Find an activity you enjoy
“Starting to increase your levels of activity can seem overwhelming when you first set out, you don’t have to join a gym or start running though,” Sanders says. “Choose an activity you enjoy, start small and build up gradually.” Start with 30 minutes per day of exercise or moderate activity. You can get in shape even just by walking.