There are many different thoughts on how an individual can reduce their body weight in a safe, effective manner. A good idea is to keep a food journal of what a person is eating over a three to five-day period. Research published in the American Journal of Preventive Medicine has shown that people who keep a journal lose more weight than those that do not keep some type of record. Exercise and nutritional modification can also help with weight loss. Simply becoming more active throughout the day will also play a role in reaching a specific weight loss goal. A great training and accountability tool that will help increase daily activity and steps is a pedometer.
We understand intuitively, that to lose weight, a negative deficit needs to occur. More calories need to be expended than consumed over time in order to eventually lose weight. With all this insight we still have high levels of obesity and many people still have trouble changing their body composition.
Let’s say that you exercise regularly and you “think” your diet is pretty good, but you just can’t lose weight. Make sure to keep up the exercise, especially, strength training at least 2-3 times each week. Keep that pedometer on you and continue to work towards getting your 10,000 steps a day but make one change with how you’re eating.
Get plenty of protein with each meal, never skip a meal and finally, the one change, avoid all calories after dinner – for a week – and see how you look and feel after seven days. The average person easily eats a few hundred calories watching a little late night TV. Reducing any extra late-night calories, collectively over the course of a week, is a surefire way to help reduce body weight. I know, it sounds simple, but it works. Your goal should be to consume the majority of your calories with a bigger meal in the morning, a high protein lunch, and the smallest amount of calories coming at dinner.
A study published in the journal Diabetologia confirms that, when people with type 2 diabetes ate a large breakfast and lunch and no dinner, compared with those eating six small meals with the same calories, lost body fat and improved insulin sensitivity. The majority of people are pretty good during the day with what they are eating. It’s when they get home after a long day, have dinner, and then a few hours later you’re bored or stressed out and start to mindlessly eat whatever favorite comfort food is available. If you can put together a few good nights where you’re not eating any additional calories in the evening, after dinner, you may experience some unexpected weight loss. Here are a few good tips to follow to help you be more successful.
Mindless Eating, Brian Wansink, PhD (Bantam, 2006).