Small lifestyle changes that help weight loss

Small changes to your diet, activity level and lifestyle are more likely to bring about long-lasting results than big, sweeping changes according to the Harvard School of Public Health. Many people view weight loss as a monumental task with rigorous dieting and exhausting exercise regimens. Sure, it can be that way, but you can also approach healthy weight loss and weight control from a day-to-day viewpoint. Cut calories and burn fat in small increments, which can lead to a healthier, slimmer you. Sleep more A lack of sleep undermines your attempts to diet and lose weight, according to a study published by "Annals of Internal Medicine." Sleeplessness increases hunger and reduces energy expenditure and fat loss. Try to get at least seven hours of sleep each night. Reduce the amount of caffeine you drink, do not be too active close to bedtime and go to bed at the same time each night. Hide the snacks Always eat your snacks consciously, and not when you're doing other activities such as watching your favorite television show. If your mind is distracted, you'll find yourself eating more of the snack food you intended. If you find the temptation too difficult, either throw the snacks out or hide them in places that are difficult to reach on a whim, such as at the back of your highest cupboard. The colloquial saying, "out of sight, out of mind," can work in this situation. Pour out the soft drinks The typical can of soda contains high levels of sugar and holds about 150 calories. These calories come devoid of nutrients, which is why many people call them "empty calories." It's easy to over-consume these calories by drinking them, as opposed to manually eating 150 calories of solid food that requires holding, biting and chewing. Subtracting the soft drink component of any meal makes it healthier automatically! Eat more fiber You likely know that fiber is good for your heart, but you may not have known that it's one of the best ways to help you lose weight. Soluble fiber, such as the kind found in the skins of apples and in beans, lowers your appetite and helps limit spikes in your blood sugar, which could otherwise lead to hunger pangs. Fiber-rich foods often are low in calories, so you fill up with minimal risk to your weight. At every meal, add at least one fiber-rich food, such as whole grain bread at breakfast or a salad at lunch. Walk more Walking more often is one of the easiest ways to add physical activity into your weight-loss plan. If walking for 30 or 60 minutes at a stretch is too much of a challenge, walk whenever possible. For example, take the stairs, park further from the entrances at malls or your workplace, get off the bus a few stops early or walkyour children to school instead of driving them Read labels Foods high in saturated fat and sugar make weight loss more challenging. Saturated and trans fat and sugar are often hidden in prepackaged foods, so make sure you read labels carefully. Remember that sometimes labels give nutrient content per serving, not for the entire portion in the package. Use the values on the package to determine how each prepackaged product will fit into your diet. For example, if your goal is to eat just 55g of fat daily, but the package contains 12g of fat, subtract that amount from your total daily fat intake.