Tips for Quick and Healthy Weight Loss

For a lot of us, our bodies are a constant reminder of all the good, bad and even worse decisions we have made for ourselves in the past. One morning spent fighting with our favorite pair of jeans, or an evening battling the seams of our most flattering party dress, can leave us feeling guilty and ashamed for hours later. It is only at this point that we should try to remember exactly what got us to this place to begin with. Was it our daily visit to Starbucks on our lunch break or maybe skipping the gym one too many times to have drinks with the girls? Whatever the case may be, it is NEVER too late to get back on track. Don’t waste another day in those messy looking sweat pants or pass up on another invitation to a great night out. Just follow these simple steps and you may never have to stress about your weight again!

1. Eat small meals throughout the day.
Not only do small frequent meals speed up our metabolism but it may also prevent overeating later on in the day. While this method can be very effective for weight loss, it highly depends on what our little meals consist of. The perfect plate looks like this as created by the American Institute for Cancer Research:
(2/3rd’s or more vegetables, fruits, whole grains and beans and 1/3 or less animal protein)

2. Drink up!
Stick with water and sparkling water. If you really need flavor opt for sugar free (calorie free) juice or sports drinks. Another option is adding a splash of lemon juice to your sparkling water.

3. Fill up on fruit and vegetables.
Studies show that vegetarians or those who consume a diet rich in plant-based foods (fruits, vegetables, nuts, beans, etc.) weigh less than those who don’t.
– Vegetables should take up half of our plate and should be eaten at almost every meal.
– Fruits such as apples, pears and grapes make great on-the-go snacks and berries are the perfect topping for yogurt or cereal.

4. Swap white grains or white rice  for whole  grains or brown rice
Whole grains not only have more nutrients for our bodies, but they also contain blood-sugar stabilizing fiber which keeps us fuller for longer periods of time. When selecting bread, look for 100% whole wheat flour (or any whole grain … the key is the word WHOLE) in the ingredients section of the food label.  A lot of wheat breads are just white flour enriched and colored brown, so be careful!!

5. Exercise, exercise, exercise!
We have all heard of the many benefits of exercise. Studies show that physical activity is great for the body as well as the mind. Not only can it help melt away and keep off excess weight but it may also decreases food cravings and can slightly decrease our overall appetites. Moral of the story: next time a craving strikes try doing some light activity such as walking or stretching first to help decrease the urge to eat.  Also, keep in mind that exercise comes in a variety of different forms, meaning you don’t have to spend every night at the gym. Taking long speed walks outside, jogging through the park or mixing up the two can have a huge impact over time. Just keep challenging yourself in new and fun ways and aim for about 60 minutes a day.

In short, stop stressing about your weight because that won’t make it go down! Instead, focus on what you can do right now to help, such as buying more vegetables at the store or walking home from work instead of taking the subway. All these little steps add up to big changes over time while the days spent challenging the many buttons and zippers on our clothes will be longggggg gone!

I would like to thank Lisa Moskovitz, dietetic intern at New York Presbyterian Hospital for writing this article. Lisa received her B.S. in nutrition from Syracuse University.  After gaining experience as a clinical dietitian in a hospital for a few years, Lisa aspires to gradually build her own private practice, specializing primarily in sports nutrition and gastrointestinal disorders.