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Top 10 “Lose weight” SMART “One Simple change” resolutions
According to country estimates, over 50% of both men and women in the WHO European Region are overweight, and roughly 23% of women and 20% of men are obese. Being overweight or obese can have a serious impact on health and lead to severe health consequences such as cardiovascular disease, type 2 diabetes, musculoskeletal disorders, and some cancers. Here are 10 One Simples Changes you can think of to manage your weight:
- Keep a food journal, including drinks, times and emotions. Many experts say that the simple act of keeping a food diary can encourage you to eat fewer calories -- and thus lose weight. Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, a researcher from one recent study says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less.
- Weigh yourself weekly. A recent study showed that the more frequently dieters weighed themselves the more weight they lost, and if participants went more than a week without weighing themselves, they gained weight.
- Use your fist to determine portions. To reach and maintain a healthy weight, it’s essential that to eat proper portion sizes. All you need is the ability to count to “2″ and your own hand. Infographic.
- Keep Calm and Eat Healthy (See above). By adapting the 10 tips for eating healthy, you will likely lose weight.
- Keep Calm and Exercise (See above). Exercise is a key factor to maintaining a healthy weight. You could lose weight based on diet alone but to maintain weight loss, physical activity is an absolute must.
- Keep Calm and Sleep More (See above). Recent studies have suggested an association between sleep duration and weight gain. Sleeping less than five hours — or more than nine hours — a night appears to increase the likelihood of weight gain. In addition, New findings link changes in two important “hunger hormones” - leptin and ghrelin - to the amount of sleep we get. Leptin is a hormone that decreases your appetite. Ghrelin is a hormone that increases appetite, and also plays a role in body weight.
- Start every meal or snack with 50% fruit or vegetable thereby “crowding out” more calorie dense foods.
- Sauce on the side. Order and prepare all sauces on the side so that you can manage them.
- Plan your restaurant, cafeteria, airline or other eating-out choices ahead of time by looking up menus on-line or elsewhere. Journal any deviation from plan so that you can aim to improve next time.
- Share your food diary with a friend, partner or expert. Accountability is a powerful part of a food diary and the next most powerful part is increasing awareness of where extra calories are coming from. Showing your food diary to someone else means you’re accountable to yourself when you're writing it down and you're accountable to other people who are looking at it.