Tips 3, 4 and 5 for successful weightloss
3. Eat slowly
The average meal in North America is "wolfed" down in under five minutes. It takes 20 minutes for the stomach to send a FULL signal to the brain. By slowing down your meal and savouring every bite, you'll end up eating less in the long run.
4. Dine in whenever possible
Research shows that the average restaurant meal is considerably more calorie-dense than the make-it-yourself kind (restaurant meal=765 calories vs. home meal= 425 calories). When eating out, skip the appetizer, go light on the cream sauces, dressings and oils, and drink water instead of juice or sugary soda.
5. Eat enough food
In an attempt to lose weight, many weight-loss seekers dramatically cut back on calories. When your body does not get enough calories, it reverts back to a pre-historic mode called the starvation adaptation mode. In other words, the body clings to body fat because it perceives it is in a time of famine. Do not follow any diet that recommends eating less than 800 to 900 calories per day. On average -- if eating the proper combinations and sources of food -- an intake of 1,200 to1,500 calories is optimal for weight loss.
Achieving your goal weight can be realized with a combination of a healthy diet, exercises and practising the eating behaviors outlined above. Instead of being frustrated with failed weight-loss attempts, start implementing these steps into your daily life and you will quickly see the pounds melt away, resulting in a leaner and stronger you.
Dr. Joey Shulman DC, RNCP is the author of Winning the Food Fight -- Every Parent's Guide to Raising a Healthy, Happy Child (John Wiley & Sons Canada, Ltd., 2003). She is an international speaker on health and wellness and makes frequent radio and television appearances across Canada. For more about Dr. Joey, visit www.drjoey.com.
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