Nutrition and your health Nutrition and your health blog

With summer knocking at the door and fewer layers to hide under, you might be more motivated than ever to lose weight. But how do you get started?

If you jump in with such gusto that you’re vigorously exercising three times a day, skipping breakfast and nibbling lettuce and a carrot for dinner, you’re destined to fizzle by the end of a week. Instead, take a slow, sensible approach for steady, more lasting weight loss. The goal is to make lifestyle changes that stick.

1. Set a goal.

First of all, decide how much you want to lose. Then break the bigger goal into smaller, bite-size chunks. For example, if you want to lose 30 pounds by your class reunion, take a step back and break that down into weekly goals. Losing one to two pounds a week is both health and achievable. Losing 10 pounds a week is not.

2. Learn portion control.

To lose weight, you have to cut calories. That doesn’t necessarily mean cut out entire food groups. Instead, look at your portion size. For example, 3-4 ounces of beef is the size of a deck of cards, not half your plate. A baseball is about one cup. That’s a good guide for cereal, rice or pasta. Learn correct portion size and you’ve won half the battle as you automatically will be shaving calories.

3. Pay attention to what you eat.

Seemingly sneaky weight gain often comes from not paying attention to what goes in your mouth. Calories from cleaning your child’s plate, munching in front of the TV, or grabbing a handful of M&Ms every time you pass the candy jar can quickly amount to extra weight. The good news is these are also obvious places to cut calories once you’re aware you’re eating these things.

4. Get moving.

Exercise burns calories, speeds weight loss and helps keep it off. Walking is an inexpensive workout. Aim for 45 minutes a day at least five days a week to lose weight. You can break that into smaller chunks each day to fit into your schedule.

1. Eat at the counter.

If you’re standing up, chances are you’re multi-tasking and not paying attention to what you’re putting in your mouth. But if you sit down and eat slowly, savoring each bite, you’ll enjoy your food more and ultimately, be satisfied with less. You’ll also give your brain time to get the signal that you’re full. So take a break to sit down and enjoy a healthy meal.

2. Skip breakfast

A Harvard study found that those who ate breakfast regularly were less likely to become obese, compared to those who skipped it. And other research shows people who eat breakfast eat fewer calories per day and lose weight more successfully than those who don’t. Plus breakfast skipping can slow down your metabolism and make you more likely to binge later in the day.

3. Rarely weigh yourself

A study of overweight adults who were either trying to lose weight or trying to prevent weight gain found that those who weighed themselves frequently lost more weight and prevented more weight gain over two years than those who weighed themselves less frequently. Facing the numbers on the scale more often may hold you more accountable for what you’re putting in your mouth. Frequent weighing — even every other day — may also allow you to change course if you start noticing an upward trend on the scale.

4. Forget calories on the weekend

You were the model dieter all week long so you deserve to “let go” this weekend, right? The problem is, over indulging on weekends could negate all the effort you made during the week. A study by the National Institutes of Health showed that dieters consistently stopped losing weight on the weekends due to an increase in calories from parties and social events. The trick is balance. If you know you’ll be attending a party, eat lighter during the day and add in more exercise to counter the extra calories. Then don’t forget to get back on track for the week ahead.

5. Forbid foods

Limit indulgent foods but you don’t have to eliminate them completely — otherwise you’ll feel deprived and may binge later. Allow some wiggle room in your diet for foods you enjoy or set aside an occasional “cheat” meal or treat. That way you’re more likely to stick with your weight loss plan in the long run.

In the struggle to lose weight, sometimes you need some “insider secrets” that go beyond the simple advice of cutting calories and exercising more. Add these tips to your weight-loss arsenal to give you an edge in achieving your goals:

1. Chew gum. Keep a flavorful variety of sugarless gum handy so you can quickly reach for a piece when temptations strike. It will keep your mouth busy and give you a flavor boost so you don’t feel deprived.

2. Drink up. While water can seem boring, it doesn’t have to be. Think of it as a treat. Make it sassier (and even healthier) with lemon, lime, mint or other flavorings. When it’s fizz you crave, go for seltzer, which you can flavor just like water.

3. Track your intake. Logging all you eat and drink can be a wake-up call. It also holds you accountable. You’re less likely to overindulge when you know you’ll be seeing everything you consumed in black and white in your diary.

4. Wear snappy reminders. Try wearing a rubber band around your wrist to derail diet sabotages. When you want to reach for another handful of chips or cookies, snap the rubber band. It’s sure to snap you back to reality and help you focus on your weight loss goals!

5. Know your measurements. Measure out commonly eaten foods like cereal so you know exactly what 1 cup looks like. Or what ¼ cup of nuts looks like. Soon you’ll be able to see what the right portion sizes are without the tools. Use your palm as a guide, too. Portion control is king in the weight loss arena.

6. Eat slowly. Enjoy the aroma, flavor and texture of everything you put in your mouth. This will allow your stomach time to tell you you’re full, plus overall you’ll feel more satisfied with the food you’re eating.

7. Crunch it up. Fresh veggies, nuts, apples — even pickles — all offer a satisfying crunch. Plus the more you chew, the less you tend to eat.

8. Think beyond weight loss. Focus on the valuable nutrients you’re feeding your body when you’re making healthier choices. Picture your body soaking in the nutrients like a thirsty sponge. You may just begin craving the healthy foods and shunning the bad stuff. You’re not only losing weight and looking better, but also improving your overall health so you feel better — and live better, too.

A study in 2005 also supports this. The study found that listening to music while exercising boosted participants’ weight loss and helped exercisers stay consistent.

Through the study, researchers tracked a group of overweight or obese women while they dieted, exercised, and met in weekly group sessions promoting lifestyle changes. Half the women were given CD players and told to listen to the music of their choice while they walked.

The results: All participants lost weight, but those who listened to music while they walked lost more weight and body fat. The music listeners were also more consistent with their exercise. In short, music made it easier to stick to exercising so weight loss was a natural consequence.

When choosing workout music, save the slower music for warming up and cooling down. To pump up your workout, look for up-tempo music with a steady beat. Dance music is a good choice.

While music is a motivating workout partner, be careful when listening to headphones, especially if you’re walking or running on public streets or at nighttime. You need to be able to hear cars or other hazards.

Tunes may be the best way to tune up — and tone up — your body.

One recent study shows listening to the right music while exercising can increase your physical endurance by 15 percent. Music also helps you feel more positive, even when you’re working out close to physical exhaustion. Thanks to the musical distraction, you’re able to push yourself harder and longer.

Another study showed people were able to walk farther and with less effort when exercising to music as compared to no music. Music tends to make you work harder without realizing it. And the workout is more fun and seems to go faster, so you’re more likely to exercise longer and more frequently. Both of these are keys to weight loss.