Research is increasingly linking maternal obesity and childhood obesity. EurekaAlert! reported April 25 on new study in Pediatric Obesity which found that obese moms birth overweight kids and that moms who put on a lot of weight during pregnancy predispose their babies to obesity. These findings highlight the need for overweight women to lose weight before getting pregnant to help their babies be healthier. Here are 10 surprising weight loss tips to lose weight now.
Start weight loss today. You probably know that you should start weight loss program sooner rather than later. Putting off weight loss makes it harder. The longer you wait, the more you “weight.” Pretty soon, it’s not just a little weight but morbid obesity. But what might surprise you is how weight gain snowballs. The pace isn’t steady. The more overweight you get the faster you put on weight. It’s also harder to take off weight the older you get.
Take weight loss supplements: Don’t use dieting drugs, but do take natural fruit weight loss supplements. Only buy weight loss supplements in grocery stores. Avoid weight loss supplements available only on the Internet where they aren’t always vetted properly. Here are safer weight loss supplements: raspberry ketones, acai, resveratrol, green tea, green coffee, garcinia cambogia, African mango, bilberry (a kind of blueberry), cranberry and apple cider. Take a green food supplement. Together, these curb appetite, obesity, cleanse your system and provide antioxidant support.
Take your time. You didn’t get overweight overnight. It took lots of time with bad habits. Dropping lots of weight quickly almost guarantees you’ll put it back on. Crash dieting is actually worse for obesity than doing nothing. You don’t learn new healthy eating habits but you do learn more unhealthy ones. Learn your triggers–binge eating is a common diet fail but fixable with practice.
Control portions most of the time. You know to eat 5-6 small meals a day, starting no later than 30 minutes after you get up and ending several hours before bed. You know to avoid eating more than 400-500 calories at a time and before bed. You know weight loss means counting calories. Choose a goal weight and multiply that by 11 to get the number of calories you should eat. What you might not know is that you have to take dieting breaks. Don’t go hog wild, but do treat yourself occasionally. Otherwise you get dieting burnout and start cheating on yourself. Indulging occasionally won’t derail weight loss because it’s not what you eat one day, but every day that gains or loses weight.
Stay off the scale. Really–hopping on the scale every day can be very discouraging. Weight loss is a curious thing. There’s no real algorithm that guarantees you’ll lose weight in a smooth, steady process.
Expect plateaus. There comes a time after extreme weight loss where, no matter you do, you can’t get those last 15 pounds off. When that happens, mix up your weight loss routine. Try something new. Look at calorie leaks where you’re eating more than you think. But don’t agonize over it. Be proud of what you have done.
Eat (good) fat! Seriously, monounsaturated fatty acids and fiber are great fat burners. The fats to cut out are saturated and transfats. Eat raw veggies, fruits, whole grains, fermented dairy, lean protein, nuts and seeds. Look for local produce and try to eat 6-11 to servings of vegetables with at least four green-leafy and two orange vegetable servings daily.
Cut diet soda and fake sugar. You know not to eat refined sugar but sugar substitute is just as bad–the exception being Stevia. Fake sugar, including Splenda, doesn’t give the treat payoff like real sugar. It’s better to eat small portions of real sugar treats than more fake ones. Eat sugar with fiber and fatty acids and protein. Cut out high-fructose corn syrup and switch to dark chocolate.
Skip fat-free, opt for lowfat and good fat diet alternatives. Fat-free foods like milk and cheese just add bulk without any good fat to digest them. Look for foods with good fat sources. You might be surprised at how yummy some lowfat foods are. Use olive oil based spreads, avocado, flaxseed, Greek yogurt, hummus and lowfat cream cheese. Try nut and seed butters and nut-based meat alternatives. Embrace fish and chicken, Eat whole oat grain diet bread (35 calories per slice). Try mushrooms or squash instead of potatoes. Bake or steam foods instead of frying.
Cut soda but also fruit juice. It’s the sugariest part of the fruit with no fiber benefit. Even 100% juice is sugary. Drink 64 ounces of water daily. You can add a lemon if you like.
Sleep: Do you have sleep problems? You might have sleep apnea, a deviated septum or restless leg syndrome or some other sleep disorder. Get a diagnosis and treatment. A CPAP (continuous positive air pressure) breathing machine will correct apnea. Septoplasty surgery will correct a deviated septum so you breathe better. There are exercises for RLS. Sleeping better gives you more energy, diet motivation and mood support.
Exercise as best you can. But you don’t have to exercise to lose weight. Diet is the best way to lose weight. If you have a lot of chronic pain and exercise is difficult, try yoga, Tai Chi or walking. .
Self-talk: Depression causes weight gain and weight gain causes depression. So read uplifting books, avoid trash TV, meditate and pray. Rephrase negative self-messages to be more positive.
Just do it: Do you talk yourself out of losing weight? Have you made excuses? Have you rationalized you aren’t that fat or looked for other people who were fatter to justify your weight gain? Have you pitied yourself for being overweight? Have you felt ashamed or out of control? Welcome to the club. You’re not alone. That’s why people get fat and stay fat. Just make up your mind to lose weight, do what you need to do and you will. You probably won’t lose it all immediately but be glad for the successes. Oh and bonus added, with weight loss, you can lose diabetes, cholesterol, hypertension, depression, acid reflux, exhaustion, leg and back problems, liver problems, too!