Simple Ways to Slim Down

The best way to start is to simply incorporate small changes. Doing too many things at once will set you up for failure. Taking diet pills and drinking liquid shakes (instead of exercising and eating sensibly) are unhealthy and expensive. Here are a couple suggestions:
Use smaller plates or fill half your plate with food.
Slow down. This might sound too easy, but try to savor each bite of food and make your meal last 20 minutes. Talk instead of watching TV or playing video games.
Eat more fiber-rich fruits and vegetables and limit carbohydrates and processed foods that contain a ton of fat, salt and preservatives.
Eat a protein-rich breakfast that will help you feel "fuller" longer in the morning hours.
Drink more water and less sugary drinks that contain a lot of empty calories. Sipping a glass of water before each meal will help you eat less.
Wake up at the same time each day and aim to get 8 hours of sleep each night. Shut off electronics and remove distractions from your bedroom including cell phone, laptop and TV.
Team up with your spouse, a friend, co-worker or neighbor who will support your exercise and weight loss goals. Being surrounded by people with similar goals can help you physically, mentally and emotionally.
Exercise 3-5 times a week, but realize that some weeks it might only be 2-3. Remember it is all about calories in and calories out, so you have to MOVE more than you SIT.Develop Some New Tools
The key to losing weight is changing your lifestyle, and this includes reinventing the way you track the foods you eat, where and how often you exercise, and even how you measure success. Keep a food and fitness journal to ensure you're eating three well-balanced meals and two protein- and fiber-rich snacks daily and that you're getting regular exercise. Write down when you exercise during the week and the kind of workouts you do. If you have a smartphone, you can track your progress using a food journal and/or exercise app, which can tally the foods you eat and/or the amount of time you spend exercising. At the end of each week, think beyond the scale and look at other aspects of your lifestyle that have improved. How do you feel in your clothes? Do you have more energy? Do you feel healthier in general? All these successes count, too.

Adopt a summertime eating routine

Now that the weather is hot and vegetables and fruits are at their peak, shop, cook, and eat the way the season dictates-and stay cool too. Whether you're shopping at your supermarket, farmers' market, or food co-op, look for bell peppers, green and yellow beans, summer squash, eggplant, lettuces and other greens, and vine-ripened tomatoes, along with luscious plums, peaches, strawberries, raspberries, blackberries, and melons. Instead of slaving over a hot stove, enjoy crisp salads and fire up the grill for veggies, poultry, lean meats, and seafood. You can even grill fruits for dessert. And why not enjoy an al fresco picnic at a nearby park on your lunch break?  Prepare a flavorful picnic salad, using arugula or spinach, radishes, shredded carrots, slices of grilled chicken, and some nuts for crunch. Dress it up with a citrusy South Beach Diet-friendly lemon vinaigrette.

Take a Break from the Gym

Are you getting bored with the sea of treadmills, elliptical machines, and free weights at the gym? If so, it could be a sign that you need to switch up your exercise routine along with the place you do your workouts. Summer is the perfect time to take a break from the gym and head outdoors. And the refreshing change of scene will keep you interested. You can do interval walking, in which you alternate periods of intense activity with periods of recovery, at a school track or around your neighborhood. If you're a fan of yoga, take your mat outside for a change. The park or beach is a great place to meditate and get some fresh air too.

Get More Quality Sleep

How many hours of sleep did you get last night? If you got less than eight hours, then you're not catching enough zzzz's, and it might be impacting your health. Studies show that being sleep-deprived can sabotage your weight-loss goals and cause a host of ailments from diabetes and heart disease to colds and flu. Getting the recommended minimum of eight hours of quality sleep each night is the place to start. Be sure to stick to a regular sleeping schedule, in which you go to bed at about the same time each night and wake up at about the same time each morning. Shut off electronics and remove distractions from your bedroom that may be keeping you awake, including your cell phone, laptop, and TV.

Keep Your Eye on the Prize

Once you've adopted all these strategies, remember to keep your goals firmly in mind and don't allow small setbacks to get in the way. If you slipped up on your healthy eating plan and ate a cookie or two, or missed a day or two of exercise, don't beat yourself up over it. Just get right back on track. Some people find that posting visual reminders of success and inspiration, like hanging a picture of a coveted bathing suit on the refrigerator or a slightly too small dress by their closet door, can help them stay positive and think twice about giving in to temptation.


Once you've adopted all these strategies, remember to take it one day at a time and don't beat yourself up if you miss a day of exercising or have an unhealthy day of eating. Just get back on track, stay positive and think about all you will gain by "losing"!