10 Easy Ways to Win at Weight Loss

Credit: Flickr /nataliej

Winning at weight loss means making a commitment to healthy eating every day

Losing weight is one of the leading New Year’s resolutions. However, like so many of the promises made on January 1, good intentions regarding eating less and exercising more usually bite the dust before the month is out

Eat whole foods to stabilize blood sugar.
(Image: sriram bala)


If your goal is to achieve a healthy weight in 2012, try making these 10 easy adjustments to how and what you eat. 


Eat breakfast: Eating within an hour of waking kick-starts your metabolism causing your body to start burning calories immediately and throughout the day.


Eat five small meals a day: Eating five mini meals boosts your metabolism to burn more calories. It also helps manage your appetite.


Eat slowly: It takes your brain 20 minutes to register that your stomach is full. Eating slowly gives your brain time to recognize that you’re no longer hungry and thereby avoid overeating.


Eat proper portions: Learn to recognize healthy portion sizes (e.g., 3 oz./85 g of meat is the size of a deck of cards; 1 serving of fruits or veggies is the size of a tennis ball).


Eat whole foods: Whole fruits and vegetables stabilize blood sugar, plus their fibre content helps you feel full (e.g., eat an apple rather than drinking apple juice).


Eat protein with every meal: Eating lean protein like poultry, fish, eggs, tofu, cottage cheese or whey powder helps keep you feeling full.


Eat nuts: Small amounts of nuts (about 20) like almonds, walnuts or pecans contain protein and healthy fats. They’re also filling, making them a great snack.


Eat low-calorie foods: Choose healthy options in everyday foods to save on calories (e.g., 1% or skim milk, low-fat cheeses, broth-based soups).


Eat a homemade lunch: Fast foods are loaded with carbohydrates, fat and calories. Bring a healthy sandwich from home.


Eat less fat: Avoid eating high-fat foods, especially fast foods and highly processed foods like cakes, cookies and chips.



The other critical component of winning at weight loss involves increasing physical activity. Try going for a brisk 15-minute walk every day, five days a week. The key to fat-burning is to get your heart rate up.


Before you begin your weight loss journey, remember that you are not on a diet – you’re making a lifelong commitment to healthy eating.

Be patient with yourself and have reasonable expectations. Weigh yourself only once a week. Weight loss of about one to two pounds a week is healthy, realistic and safe.

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.