7 Steps for Successful Weight Loss
1. Drink 8 eight-ounce glasses of water a day
Although it may seem difficult to drink 64 ounces of water a day, it’s really simple. If you eat every 3-4 hours (see step 3), then have a glass of water with each meal. Then have an additional glass of water after three meals, and you will have successfully drank 8 eight-ounce glasses. If you follow this guideline, you will feel fuller and more satisfied, thus making it easier to limit caloric intake. It’s okay to have drinks other than water, such as coffee, milk, or tea, but limit these to two cups per day. Drinking water is crucial to weight loss; it can help regulate your metabolism and increase your metabolic rate.
2. Eat breakfast every day and within one hour of waking up
This important step will prevent your body from switching into fat-saving mode after a long night of fasting. Eating within one hour improves metabolism and increases calorie expenditure. Even if you have to take it on the go, make sure you do not skip breakfast. Some breakfast foods that are easy to make and good for you include smoothies, eggs and toast with bacon or sausage, or waffles—just be sure you consider portion sizes (see step 4).
3. Eat every 3-4 hours or five times a day
Every day, eat properly portioned food five times a day. By preventing your brain from thinking there is a scarcity of food and switching into fat-saving mode, you can be more successful in your weight loss plan. The five meals include breakfast, lunch, dinner, and two snacks. The snack times can vary from person to person. For instance, if you like to stay up later, you can have a snack after lunch and then have your second snack after dinner. Likewise, if you’re an early bird, your snack times may be after breakfast and after lunch. Snacks can include 10 large nuts, 20 peanuts or pistachios, or a small bowl of fresh fruit or chips.
4. Portion control
Perhaps the most important step is understanding portion control. Eating too much can prevent weight loss, but eating too little is also bad, as it switches your body into fat-saving mode. Portion control helps you get just the right amount. An example of a well-balanced, well-portioned meal is a six-ounce chicken breast, one cup of steamed broccoli, and ¾ cup of wild rice. But remember portioning one meal a day is not enough, portioning once in a while is not enough. Portioning daily and every meal is the way to go.
5. Avoid artificial sweeteners and limit sugar intake