(StatePoint) Deciding to lose weight is a great first step toward wellness. But goal setting is the easy part. Staying on the weight loss track and maintaining that weight loss are where the challenges begin.
Here are 10 tips to help you get started and stick with it long-term.
• Drink up: Hunger and thirst can often be confused, so stay hydrated. But remember, beverages are not a place to splurge on a ton of calories. Drink water. For a flavor boost, add fresh fruit slices or mint leaves.
• Snack mindfully: It is all too easy to derail an otherwise flawless diet by binging at snack time. Be mindful of your snacks, and make sure they offer nutritional value and are designed to keep you satisfied until your next meal.
• Sleep: Studies show a link between sleep deprivation and excess pounds. While there are many theories as to why this is, at the very least, getting enough sleep will promote clear-headed, healthful choices throughout the day.
• Jumpstart your weight loss: Studies show that early weight loss is a predictor of long-term weight loss success. Look for programs that keep you motivated, like Nutrisystem Turbo10, which delivers up to a 10-pound weight loss and up to five inches lost overall in the first month of dieting.
• Eat small: Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. Schedule meals every two to three hours, six times a day.
• Get moving: Exercise doesn’t have to be daunting! Get started with 10-minute sessions, three times a day. Movement sets your metabolism in motion so make sure it’s a consistent part of your weight loss efforts.
• Eat out, right: Restaurant portions can be monstrous. Set aside half the meal and save it for later. Avoid key menu terms like “breaded,” “fried,” “crispy,” and “smothered.” At buffets, fill your first plate up entirely with greens before moving on to other options.Embrace setbacks: Sometimes diets get temporarily thrown off course by a missed workout or a second slice of birthday cake. Rather than throwing in the towel entirely, view the setback for what it really is, a temporary hiccup.
• Be accountable: Keep a food and exercise diary to reinforce good habits. Log food, drinks, activity, weight and more to stay accountable.
• Seek support: Weight loss and maintenance is no cakewalk. Turn to weight loss counselors, dietitians and online communities for support with your weight loss journey. The counselors at Nutrisystem for example, are available seven days a week. For more information, visit Nutrisystem.com.
With the right attitude and the right tools, you can finally lose the weight for good.
Now that you know ten tips to help you towards your weight lose goal, here are a few salad recipes you should try. These Salads will not only satisfy your taste buds, but they will help you enjoy the foods you eat while striving for your weight loss goal.
VEGAN CAESAR SALAD
MELISSA D’ARABIAN, Associated Press
Start to finish: 20 minutes
Servings: 6
1/3 cup raw unsalted cashews
(AP Photo/J.M. Hirsch)
Boiling water
1/4 cup toasted walnuts
1/4 cup nutritional yeast flakes
1/4 teaspoon granulated garlic
1/4 cup lemon juice
2 to 4 cloves garlic, minced
2 teaspoons Dijon mustard
1/4 cup olive oil
2 tablespoons white miso paste
1/4 teaspoon ground black pepper
3 tablespoons cool water
3 hearts romaine lettuce, roughly chopped
2 cups bread cubes, brushed with olive oil and toasted
In a small bowl, combine the cashews and enough boiling water to cover them. Let sit for several minutes.
Meanwhile, in a blender, combine the walnuts, nutritional yeast and granulated garlic. Pulse until the mixture has the texture of sand. Pour into a small bowl and set aside.
Drain the cashews and transfer them to the blender. Add the lemon juice, fresh garlic, mustard, olive oil, miso, pepper and cool water. Blend until the mixture is mostly smooth. Taste and adjust seasonings.
In a large bowl, toss the lettuce with the dressing, then top with the bread cubes and the ground walnut mixture.
Nutrition information per serving: 220 calories; 140 calories from fat (64 percent of total calories); 16 g fat (2 g saturated; 0 g trans fats); 0 mg cholesterol; 330 mg sodium; 16 g carbohydrate; 4 g fiber; 3 g sugar; 7 g protein.
Chickpea Salad
2 cups chickpeas
1 small green apple, peeled and shredded (a little more than 1/2 cup)
4 celery stalks, chopped
3 green onions, or 1/2 red onion, chopped
1/2 cup dried cranberries
1/4 cup pecans or walnuts (optional)
juice from 1 lime
1/2 cup vegan mayonnaise (or hummus)
1/4 teaspoon dill weed
salt and pepper, to taste
Mash chickpeas, then combine with remaining ingredients. Let set in refrigerator for at least one hour. Served on bread of your choice.
— DAVID FALCHEK
Now that you have learned a few tips, and a few recipes it is your turn to get out there and work on a better you. With spring in full swing and the sun shining it’s your time to get off the couch and get outside! Drink water, move those feet, and let’s get some results!
