As someone who's lost 100 pounds, I know how difficult it can be. My story of weight loss may have a happy ending right now but, as a former yo-yo dieter and someone who had regained a lot of weight before, I know that losing it is difficult–almost as difficult as actually keeping the weight off.
After participating in yesterday's "Ask the Expert: She Lost 100 Pounds!" chat on MamásLatinas, I realized how many of you (well, us) still have questions. In fact, the chat was such a big success that we want to do it again soon–especially since I didn't get to answer everyone's questions! In the meantime, though, I do have something I wanted to share: my 10 best (and easiest) tricks to losing weight and making sure that I (and you) stay a diet success for good.
Readmore ¿Qué más? 10 Ways to keep the weight off
1. Cut Restaurant Meals in Half
When eating out, I always always ALWAYS make sure that I cut my portions in half. Unless I'm going to a super-fancy restaurant where I know the plates are going to be small anyway, most restaurants serve you way too much food. I immediately divide my plate and ask the waiter to wrap half. I'm always completely satisfied with what I ate, even though technically it's less, and then I get to enjoy my restaurant meal again the next day!
2. Drink Water 20 Minutes Before Eating
It takes about 20 minutes for our brain to get the signal from our stomach that it is full. Couple that with the fact that abiout 75% of people confuse thirst for hunger, it's no wonder that sometimes we have days when all we want to do is snack. That's why I make it a rule to always drink a large glass of water, wait 20-30 minutes and THEN see if I'm still hungry. Sometimes I am, but sometimes I'm not–I was just thirsty! Always good to know, right?
3. Fit in a 10-Minute Walk, 3x a Day
We're all busy and we don't always have time to work out. I know that, despite my best intentions, sometimes there are days when I barely have time to eat much less spend an hour at the gym. That's why I like to give myself mental breaks and take 10 minute walks. The best thing about my walks, though, is that if I do it 3-4 times a day, it adds up to about 30-40 minutes of exercise. And that's DEFINITELY a great feat, isn't it?
4. Divide Your Plate Properly (1/2 veggies, 1/4 lean protein, 1/4 whole grains)
This is my super-easy secret trick to eating healthier, lighter meals: when you are serving your plate, here's how you need to arrange it. First, load up half of your plate with vegetables, especially the dark, leafy green kind. Then make a fourth of your plate whole grains (such as brown rice or quinoa) and the other fourth have lean protein (like chicken, salmon or other fish). It sounds simple but it REALLY works. Just stick to the right proportions for easy healthy eating!
5. Have a Piece of Fruit
Although I don't recommending eating too much fruit since they still contain sugar, I'm a big believer in having at least one piece of fruit a day. My favorites are the tried-and-true (and easy to buy) bananas or apples. They provide vitamins and also fiber, which keps to keep you full longer. I typically feel like a snack in between breakfast and lunch, and this is exactly when I read for my piece of fruit to stave off hunger for a little longer. It's also a great snack at the very end of the night.
6. Cook Big, Save Leftovers for Later
Short on time? Of course you are! You barely have time to exercise, so forget actually being able to cook healthier meals at home. Well, here's what I do: I take a day on the weekend (typically Sunday) to prepare a few meals that I can easily have for the rest of the week. Another way to do it is to cook large portions when you make dinner, so that you can take the leftovers for lunch the next day. Thus, healthier meals at your hands always!
7. Do Circuit Training While Watching TV
One thing I learned recently is that sometimes you just need 2 minutes of exercise a day to lose weight. Granted, the way this works is that if you do high-intensity exercise and alternate it between rest periods. You know the easiest way to do this? Do jumping jacks, run in place or do strength training (push ups, crunches, etc) during commercials while you're watching your regular TV shows. There's an easy way to fot it all in!
8. Snack on Greek Yogurt with Bananas, Cinnamon & Honey
A lot of people asked me what to do when they're feeling like they need a snack BADLY. Trust me, I get it. Sometimes I'm sitting there at 4 p.m., minding my own business, and all I can think about is getting something sweet in my belly ASAP. Well, here's what I do: I take a cup of 0% fat Greek yogurt (plain), add in some banana slices or berries, sprinkle in some cinnamon and add a teaspoon of honey. It's a natural snack, that's full of fiber, protein and deliciousness–plus it's perfect for quenching that sweet tooth!
9. When It Stalls, Change Things Up
I know that the most frustrating part of weight loss can be when it stalls. We've all been through it: you're going along, everything is fine, you lose 25 pounds and then you can't seem to lose anymore no matter what you do. Sometimes, your body just gets used to things and the best way to get out of your rut is to change things up. Change your diet (cut out something, try a new veggie) and do a new workout (switch from Zumba to yoga). Kick that body back into gear!
10. Take it Just ONE DAY at a Time
The hardest part about losing weight is that it's a lifelong journey. Healthier eating is always going to be something that you need to do, and there will be good days and there will be bad days. You have to be okay with that and you HAVE to keep going. There is just no other way. I tell myself that all the time. If you are "bad" and have a cupcake one day, don't just use that as an excuse to have a naughty dinner, too. You make a not-so-great choice, accept it and move it. It doesn't mean that the rest of your life you have to keep making those bad choices. You had a cupcake. Oh well. Have a salad for dinner. Wake up the day after a big, fatty-foods filled fiesta and make an egg whites omelet. Take it one meal and one day at a time, and your road will be that much easier to travel.