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Weight Loss and Diet – 5 Tips to Increase Weight Loss

1) Buy and wear a pedometer – If you wear a pedometer, you will lose more weight. You can get a pedometer for as little as $9.00, and studies show that by setting a step goal and wearing a pedometer, you increase your walking by at least a mile a day. More steps taken equals more calories burned. (Journal of the AMA). Taking more steps is an easy way to start exercising more and increase weight loss.

2) Increase the intensity for a portion of your workout – a popular term for exercise is interval training. You’ll burn more calories and lose weight by adding a few minutes of increased intensity to your workout. For example, if you walk twenty minutes a day, try walking 30% faster for 2 minutes three times during your workout. This is an easy way to increase weight without dieting. However, reducing the number of calories you eat daily will dramatically increase your weight loss.

3) Use smaller plates or wrap half of your meal at a restaurant – When eating at home, use a smaller salad plate for your main meal rather than a large plate. This will force you to limit portion sizes and increase weight loss. Make it a habit to eat only half of the portion served at the restaurant and take the other half home for a later meal. Restaurants often serve huge portions and we feel like we should eat the whole thing to avoid waste. By packing half of your food, you don’t waste and take care of your health.

4) Get up more – Yes, something as simple as getting up more often can help you burn hundreds of calories a day. You can burn up to 100 more calories per hour standing than sitting. Try standing when you are on the phone or waiting. Exercise such as standing and walking should become part of your regular activities. Think about how you can incorporate these activities into your day. Try walking around and talking to a co-worker rather than sitting in a meeting.

5) Write down what you eat – Keeping a food journal will help you become more aware of what, when and why you eat. A simple notepad or online journal will do just as well. Writing down what you eat will make you aware of what you are eating and help you avoid eating out of habit, out of boredom or emotionally. Your diet will improve if you write down what you eat and you will find that you are more likely to think before you eat.

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