Lose Weight and Look Great This Summer
Looking for a way to slim down so you can fit into that bikini? Healthy weight loss isn't easy, mostly because it requires significant lifestyle changes. But it is possible, and it's worth it in the long run.
The basic principle of weight loss remains calories in versus calories expended, but if counting calories was the only way to manage weight, with a little willpower, we would all have the physique we desired. The reality is there are many roads to achieving a healthy weight.
Americans eat out about four to five times per week, and all that dining out can put the calorie conscious at an immediate disadvantage.
"The plates at any restaurant in America are piled high with food twice to three times the recommended serving size for anyone trying to lose weight," says
Recognizing appropriate portion sizes and locating hidden calories are also part of
Certified health and nutrition coach
Another constructive tip from Dukoff is to "ditch soda and drink water in the amount of half your body weight in fluid ounces a day." That amounts to about nine eight-ounce glasses for a 150-pound person. Soda, which Dukoff refers to as "liquid candy," contributes about 10 percent of the calories in the American diet.
Dukoff encourages crowding out the "fake foods" with eight daily servings of colorful fruit and vegetables.
"Take advantage of spring as a time to eat locally and seasonally, and avoid processed foods like high fructose corn syrup and anything else that you can't pronounce, which lead to weight gain and disrupted insulin," she notes.
"There is no 'magic bullet' for weight loss because everyone's body is unique," she says. The most fundamental weight-loss principle is to "eat a diet of mostly whole, unprocessed foods, focusing more on vegetables, since those seem most lacking in the American diet."
Another important thing that might be hampering your success: your fixation on weight.
"Throw your scale away," says
Lastly, adequate sleep is essential to maintaining a healthy weight. Research shows that people who sleep fewer than six hours a night are more prone to obesity. Even one night of sleep deprivation can raise ghrelin levels, increasing hunger and appetite and contributing to obesity.
And don't forget that healthy weight management takes time.
"My fat and weight loss program is not quick," she says. "I know that when you lose weight fast you gain it back fast. When you lose weight on my program you will be making a lifestyle change."
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