The most basic premise of weight loss is that you have to burn more calories than you take in. Yet many of us still struggle to shed our extra pounds and keep them off.
So we thought we’d share these 10 Commandments of Weight Loss compiled by the Huffington Post. Some of these commandments may surprise you.
1. Eat lean protein. A quarter of your calories should come from eggs, lean meats, fish and low-fat dairy. Protein helps you feel fuller longer and recharges your muscles after long workouts.
2. Eat a filling breakfast. You’ve probably heard it before, but it’s worth saying again: breakfast is the most important meal of the day. It’s key to keeping your appetite in check. The National Weight Control Registry reports that more than 10,000 successful dieters who have lost more than 30 pounds and kept it off for a year said that eating breakfast was key. A good breakfast, experts say, contains protein and fiber.
3. Downsize your dishes. Using smaller plates, bowls and utensils can be a helpful technique for cutting calories. If you eat from a salad plate versus a dinner plate, you’ll still think you’re eating a sizeable portion.
4. Eat more fruits and vegetables. Research has shown that eating more vegetables, which are full of fiber, vitamins and minerals, is key to long-term weight loss. Shoot for five to nine servings a day. Fruits are also bursting with fiber and antioxidants and are a great way to satisfy your sweet tooth.
5. Stay hydrated. Drink water, and lots of it. Often when you think you’re hungry, you’re actually thirsty. And water itself is the cheapest low-cal drink around.
6. Sleep well. You need to get at least seven hours of a sleep every night. If you lack sleep, your body produces more ghrelin, a hormone that triggers hunger and causes you to retain fat.
7. Avoid artificial sweeteners. The problem with those little yellow, pink and blue packets? Experts say they may be so intensely sweet, they actually exacerbate a person’s addiction for sweets.
8. Eat more often. Don’t go more than five hours without eating. Eating smaller meals more often keeps your blood sugar steady and therefore can lower your cravings. Skipping meals, on the other hand, can make it more difficult to control your appetite.
9. Keep moving all day. Make time for exercise. It will help you reach your goal faster and safer.
10. Reduce stress. Stress causes the body to release more cortisol, the hormone responsible for storing body fat. It has also been shown to increase cravings for fatty foods.