Losing Weight After Pregnancy

Losing Weight After Pregnancy

Having a baby changes your life -- it also changes your body. You may be surprised by some of those changes if you're a new mom, wondering why it takes so long for your belly to shrink, how to lose the baby weight and whether your body will ever be the same.

If you look at some celebrity moms out there, you may think you should emerge from the hospital looking as though you were never even pregnant. But, the reality is a little different. Having a baby affects every part of your body and, despite what's going on in Hollywood, it can take up to a year for your body to make a full recovery. Find out what you can do to help your body bounce back and lose the baby weight in a healthy way.

Why do I Still Look Pregnant?

One of the first thing new moms notice after having a baby is the fact that they may still look several months pregnant for awhile after giving birth. This is absolutely normal. Remember, you had a baby in there for nine whole months. From the moment you give birth, your body starts working to shrink your belly back to its pre-pregnancy state, or something close to it, but it's a slow process. It takes about four weeks for your uterus to contract to its normal size, and many women will lose about 8 to 20 pounds during that first two weeks as the body gets rid of all that extra fluid.

It will also take time for your hips and pelvic area to shift back to their pre-pregnancy state, so it's normal for things to be out of whack after giving birth.

How Do I Lose This Baby Weight?

Though you may be eager to jump into a workout program or diet, easing into light exercise is crucial for keeping your body safe and injury-free. Even the fittest moms may have trouble getting back to exercise. After all, having a baby is a major ordeal and something you'll need time to recover from. You'll need clearance from your doctor and, depending on what kind of birth you had, it may be 4 to 8 weeks before you can engage in serious exercise.

Breastfeeding can help you lose weight, requiring an extra 500 calories from you a day and helping reduce some of the fat you gained during pregnancy. If you do breastfeed, make sure you're giving your body the fuel it needs for that extra energy demand. Now isn't the time to go on a diet; restricting your calories too much can reduce your milk supply, and losing too much weight (more than two pounds a week) can actually release toxins that wind up in your milk.

The good news is, you can still exercise if you're breastfeeding. Studies show that moderate exercise won't affect milk production as long as you're giving your body enough calories.

Obstacles to Exercise

You may be eager to lose weight by ramping up your activity, but exercise can be tough during the first few months after giving birth. Just some of the issues you may face:

·Exhaustion and fatigue -- These are common after giving birth, especially if you're breastfeeding, which can deplete your energy. Be aware of your energy levels, and only do what you can handle.

·An Erratic schedule -- For the first few weeks and months after you give birth, your baby's feeding schedule may change constantly, making it tough to follow any kind of normal routine.

·Time constraints -- You may find that you only have a few minutes here or there for exercise. If that's the case, take advantage of the time you have, and don't be afraid to spread your workouts throughout the day.

·Mood swings -- As your hormones get back to normal, you may have some ups and downs, perhaps even dealing with postpartum depression. Exercise may help your mood, but you should talk to your doctor about the best way to handle your situation.

·Guilt -- Many new moms feel guilty when they take time for themselves for exercise. It's tough to remind yourself that you'll actually be a better mom if you focus on getting stronger. Doing so will also set a good example for your child.

Exercise can actually help with some of these issues, and there are ways to make it easier to fit exercise into your life:

·Split your workouts -- Short workouts spread throughout the day are just as effective as continuous workouts.

·Keep it simple -- If you have a few minutes while the baby sleeps, take some laps around the house or trips up and down the stairs. Exercise doesn't have to be complicated, it only has to get you moving.

·Find support -- Talk to friends, family or neighbors about how they've handled having a baby and staying in shape. You'll be amazed at the creative ideas out there.

·Focus on what's important -- It's easy to get stressed out about losing weight, especially after inhabiting a body so different from the one you've been used to for most of your life. You will get back to normal, even if your body isn't exactly the same. Give yourself permission to enjoy your baby and your body, even if it's not what you hoped it would be.

Your Postpartum Workout Ideas

The American College of Obstetrics and Gynecology suggests that, if you were active before pregnancy and had a normal vaginal birth with no complications, you may be able to start walking and doing basic strengthening for the abs, back and pelvis as soon as you feel able to. If you had a c-section, you may need to wait several weeks before starting any kind of activity.

When you do get started with a workout routine, you'll want to focus on three different areas: Core strength, cardio and strength training.

1. Core Strength

Pregnancy can weaken some areas of the abs, not surprising when you consider there was a baby squished in there for nine months. You may be yearning to jump into an ab program complete with crunches and sit-ups, but your abs do need some TLC once your doctor has cleared you for exercise.

You may be wondering which exercises to do, and how much of them, in order to help lose fat around the belly. It's important to remember that you can't spot reduce fat from certain areas of your body with specific exercises. Getting flatter abs involves losing overall body fat with a combination of cardio, strength training and a healthy diet. Even then, you may still have a little fat around the lower belly. This is an area many women store excess fat, particularly after pregnancy, so try not to put too much pressure on yourself to get a flat belly.

This doesn't mean you shouldn't be doing ab exercises, because you do need to strengthen the muscles that have stretched and possibly weakened during pregnancy.

Make sure you get your doctor's OK before you do these exercises, and start with one set of 10 to 16 reps of each exercise 2 to 3 times a week, adjusting that to fit what feels right to you. You can add sets or try more challenging exercises over time.

Keep in mind that if you have diastasis, a separation of the two halves of your rectus abdominis (the outer abs), you may need to modify your ab exercises. 

2. Cardio

Along with core strength, you'll want to incorporate cardio into your routine, but you may not be able to do the same activities you were doing before -- at least, not for a while. High-impact exercises, such as running or aerobics, may not be comfortable as your body recovers. As one of my postpartum clients put it, "I feel like something critical is going to fall out every time I try to jog." When you're just starting out:

·Start slow and easy. Many new moms find they can tolerate walking, starting with about 20 minutes a day, 3 days a week. If you can handle more, try getting some kind of activity in every day.

·Stick with low-impact activities. If high-impact exercises don't feel good, try walking, swimming, working out on the elliptical trainer or other activities that aren't jarring on the body and joints. Over time, you'll find it easier to transition into higher-impact activities.

·Work at a moderate-high intensity, a level 5 to 6 on the perceived exertion scale. Allow your energy levels to guide you in your workouts, backing off if you feel tired or vice versa.

As you get stronger, you may want to up the intensity with interval training about once a week, which can help you burn more calories. You can also add a stroller to your walking routine, which is great for adding challenge while allowing you to exercise with the baby. Experts have found that you can burn 18 to 20% more calories if you walk while pushing a stroller. Pushing it up a hill will burn even more calories, and there are even baby-friendly exercise groups you can join, such as Stroller Strides or Baby Boot Camp.

3. Strength Training

Strength training is an important part of your weight loss program as well as your recovery. It can help you build lean muscle tissue, raise metabolism and give you the strength you need to take care of your baby.

Like the other activities, you'll want to start out slowly, even if you lifted weights before birth. Your body is still recovering, and it may be a little different than you remember. You might want to start with exercises to strengthen your core and stabilizer muscles while also working on your balance and flexibility. This Basic Ball Workout is a gentle routine that focuses on all those areas.

When putting together a workout, choose exercises that work multiple muscles so that you strengthen your entire body while saving time.

Diet for healthy post-baby weight loss

Eager to get back into shape now that you're no longer pregnant? For long-term success – and to keep yourself feeling good along the way – keep these tips in mind

Don't start dieting too soon

 Your body needs time to recover from labor and delivery. Give yourself until your six-week postpartum checkup before you start watching your calorie intake and actively trying to slim down. And if you're breastfeeding, experts recommend that you wait until your baby is at least 2 months old before you try to lose weight. (If you're a nursing mom, you may also want to read our article on a healthy breastfeeding diet.)

Starting a diet too soon after giving birth can delay your recovery and make you feel more tired – and you need all the energy you can muster to adjust to life with your newborn. In addition, if you're nursing, dieting can affect your milk supply. If you're patient and give your body a chance to do its work, you may be surprised at how much weight you lose naturally, especially if you're breastfeeding.

Be realistic about weight loss

Keep in mind that you may not be able to return to your exact pre-pregnancy weight or shape. For many women, pregnancy causes permanent changes such as a softer belly, slightly wider hips, and a larger waistline. With this in mind, you might want to adjust your goals a bit. For a reality check, see our photo gallery of real post-baby bellies.

Embrace exercise

There's no magic pill to help you lose weight: A healthy diet combined with regular exercise is the best way to shed the pounds – and to keep them off. And it's important to exercise while trying to lose weight to ensure you're losing fat instead of muscle.

Once you're ready to begin losing weight, start by eating a little less and being more active– even if you're just taking a quick walk around the block with your baby in the stroller.

Lose weight slowly

Don't go on a strict, restrictive diet. Women need a minimum of 1,200 calories a day to stay healthy, and most women need more than that – between 1,500 and 2,200 calories a day – to keep up their energy and prevent mood swings. And if you're nursing, you need a bare minimum of 1,800 calories a day (most nursing moms need more like 2,000 to 2,700 calories) to nourish both yourself and your baby.

If you're breastfeeding, you'll want to make sure to take it slow – losing weight too quickly can cause a decrease in your milk supply.

Too-rapid weight loss can also release toxins that are stored in your body fat into the bloodstream – and into your milk supply. (Toxins that can make it into your bloodstream include environmental contaminants like the heavy metals lead and mercury, persistent organic pollutants like PCBs and dioxins, and solvents.)

Weight loss of about a pound and a half a week is safe and won't affect your milk supply if you're nursing. To achieve this, cut out 500 calories a day from your current diet (without dipping below the safe minimum) by either decreasing your food intake or increasing your activity level.

Eat up – and take your time!

With a new baby and schedule, it can be hard to find the time to eat. But skipping meals can make energy levels lag – and it won't help you lose weight. Many moms find that eating five to six small meals a day with healthy snacks in between (rather than three larger meals) fits their appetite and schedule better. (A small meal might be half a sandwich, some carrot sticks, fruit, and a glass of milk.)

Don't skip meals in an attempt to lose weight – it won't help, because you'll be more likely to eat more at other meals. And you'll also probably feel tired and grouchy.

Even if you've never been much of a breakfast person, keep in mind that eating breakfast can help keep you from feeling famished – and tired – later in the morning, and it can give you the energy to be more active.

In addition, numerous studies show that skipping breakfast can sabotage your weight loss efforts. According to the National Weight Control Registry, which has tallied the successful strategies of dieters who have lost an average of 66 pounds and kept it off for 5.5 years, 78 percent of the dieters eat breakfast daily.Slow your eating down, too, if possible. When you take your time eating, you'll notice that it's easier to tell when you feel full – and you're less likely to overeat.

Be choosy about foods and drinks

Research shows that consuming low-fat milk and dairy products and choosing whole grain products like whole wheat bread and whole grain cereal can help you lose weight. Other good choices include low-fat, high-fiber foods such as fruits (like apples, oranges, and berries) and raw vegetables (like carrots, jicama, and red pepper strips) for healthy snacks.

Other ways to squeeze in more fruits and veggies: Make fruit (or veggie) smoothies, use fruit or vegetable salsas or vegetable reduction sauces (sauces made from puréed vegetables) over fish or chicken, add shredded carrots to your sandwich, try grilled vegetables, and try puréed vegetable soups. (Puréeing your soup makes it creamy without having to add cream, which is high in calories and saturated fat. It's also a great way to eat veggies you might not ordinarily eat on their own.)

Fat has twice as many calories as carbohydrates or proteins, so trimming the extra fat from your diet is probably the easiest way to cut calories. Look for low-fat or fat-free dairy products (you don't need to drink whole milk in order to make quality breast milk!), choose broiled or baked rather than fried foods, and limit your intake of sweets, which have extra calories from sugar and fat.

Keep in mind, though, that fat is an important nutrient, so your goal isn't to eliminate it from your diet. In fact, including some fat at each meal will help you stay full and keep you from overeating carbohydrates. (Too many calories from any source – fat, protein, or carbs – can lead to weight gain or keep you from accomplishing weight loss.)

The trick is to choose "good" fats rather than "bad" fats. The best fats are mono- and polyunsaturated fats, like those in canola oil, olive oil, avocado, olives, nuts and seeds, and fatty fish like salmon. The oils to avoid are saturated and trans fats, which can contribute to heart disease and perhaps diabetes, and can be transferred to breast milk, too.

Saturated fats are found in meats and dairy products, and trans fats are typically found in many fried foods, snack foods, and baked goods. (Food labels specify which kinds of fats the products contain.)

Finally, although you should be drinking about 8 or 9 cups of fluids each day, watch what you drink – a surprising number of calories can be hidden in juice, soda, and coffee drinks.

Daily food plan for healthy post-baby weight loss

The food plan below adds up to 2,200 calories a day for breastfeeding moms. For non-breastfeeding moms, it totals 1,800 calories a day. Use this as a rough guide – your individual calorie needs will vary depending on your weight, metabolism, and activity level, and also on how much you're breastfeeding.

View and print daily food plan.

Weight Lose in 7 Amazing Tips

How to Lose Weight and Keep It Off

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food

In This Article:

ü    The key tosuccessful, healthy weight loss

ü    Avoid common pitfalls

ü    Put a stop to emotional eating

ü    Tune in when you eat

ü    Fill up with fruit, veggies,and fiber

ü    Indulge without overindulging

ü    Take charge of your foodenvironment

ü    Make healthy lifestylechanges

The key to successful, healthy weight loss

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn then you gain weight. If you eat fewer calories than you burn, you lose weight.

Since 3,500 calories equals about 1 pound of fat, if you cut 500 calories from your typical diet each day, you'll lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories). Simple, right? So why is weight loss so hard?

All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! You can lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—as well as winning the battle of the bulge.

Not all body fat is the same

Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.

Getting started with healthy weight loss

While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

§  Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help to jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

§  Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.

§  Slow and steady wins the race. Aim to lose 1 to 2 pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

§  Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.

§  Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch of your waist lost. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important  that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.

Reducing calorie intake promotes weight loss—type of diet isn’t important

A major study concluded that it doesn’t matter which diet program you choose, as long as it is one that reduces your calorie intake and is healthy for your heart (low in saturated fat and cholesterol). In other words, the best diet is the one you’ll stick to, not necessarily the one currently topping the bestseller list.

Healthy dieting and weight loss tip #1:

Avoid common pitfalls

Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because:

§  You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates nutritional imbalances.

§  You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term. However, once you meet your weight loss goal, you don’t have a plan for maintaining your weight and the pounds quickly come back.

§  After your diet, you seem to put on weight more quickly. When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back—another reason why starvation or “fasting” diets are counterproductive.

§  You break your diet and feel too discouraged to try again. Just because you gave in to temptation doesn’t mean all your hard work goes down the drain. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts. Diets that are too restrictive are conducive to cheating—when you feel deprived, it’s easy to fall off the wagon.

§  You lose money faster than you lose weight. Special shakes, meals, and programs may be cost-prohibitive and less practical for long-term weight loss and healthy weight maintenance.

§  You feel isolated and unable to enjoy social situations revolving around food. Without some practical, healthy diet strategies, you may feel lost when dining out or attending events like cocktail parties or weddings. If the food served isn’t on your specific diet plan, what can you do?

§  The person on the commercial lost 30 lbs. in 2 months—and you haven’t. Diet companies make a lot of grandiose promises. Most are simply not realistic. Unfortunately, losing weight is not easy, and anyone who makes it seem that way is doing you a disservice. Don’t get discouraged by setting unrealistic goals!

Healthy dieting and weight loss tip #2:

Put a stop to emotional eating

We don’t always eat simply to satisfy hunger. If we did, no one would be overweight. All too often, we turn to food for comfort and stress relief. When this happens, we frequently pack on pounds.

Don’t underestimate the importance of putting a stop to emotional eating. Learning to recognize the emotional triggers that lead you to overeat and respond with healthier choices can make all the difference in your weight loss efforts.

To start, consider how and when you eat. Do you only eat when you are hungry, or do you reach for a snack while watching TV? Do you eat when you’re stressed or bored? When you’re lonely? To reward yourself?

Once you’ve identified your emotional eating tendencies, you can work towards gradually changing the habits and mental attitudes that have sabotaged your dieting efforts in the past.

Strategies to combat emotional eating

§  If you turn to food at the end of a long day, find other soothing ways to reward yourself and de-stress. Relax with a book and a steaming cup of herbal tea, soak in a hot bath, or savor a beautiful view.

§  If you eat when you’re feeling low on energy, find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or doing some quick stretches or jumping jacks. Another alternative is taking a short nap—just keep it to 30 minutes or less.

§  If you eat when you’re lonely or bored, reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, find a fun activity to do, or go out in public (to the library, the mall, or the grocery store—anywhere there’s people).

§  If you eat when you’re stressed, find healthier ways to calm yourself. Try exercise, yoga, meditation, or breathing exercises. Better manage stressful situations by either changing the situation or changing your reaction. See related articles below to learn more about stress management.

  

Healthy dieting and weight loss tip #3:

Tune in when you eat

We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV screen. The result is that we consume much more than we need, often without realizing it or truly enjoying what we’re eating.

Counter this tendency by practicing “mindful” eating: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable. Mindful eating will help you lose weight and maintain your results.

Mindful eating weight loss tips

§  Pay attention while you’re eating. Be aware of your environment. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes and feels in your mouth.

§  Avoid distractions while eating. Try not to eat while working, watching TV, reading, using a computer, or driving. It’s too easy to mindlessly overeat.

§  Chew your food thoroughly. Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy each bite.

§  Try mixing things up to force yourself to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.

§  Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but your weight gain won’t help them.

Healthy dieting and weight loss tip #4:

Fill up with fruit, veggies, and fiber

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.

Fiber: the secret to feeling satisfied while losing weight

If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber.

High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it.

High-fiber heavyweights include:

§  Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.

§  Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish of their own.

§  Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, bran muffins, or air-popped popcorn.

Focus on fruits and veggies

Counting calories and measuring portion sizes can quickly become tedious. But you don’t need an accounting degree to enjoy produce. When it comes to fruit and vegetables, it’s generally safe to eat as much as you want, whenever you want. No measuring cups or calorie tables required.

The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

§  Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.

§  Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.

§  Swap out some of the meat and cheese in your sandwich with healthier veggie choices such as lettuce, tomatoes, sprouts, cucumbers, and avocado.

§  Instead of a high-calorie snack, such as chips and dip, try baby carrots with hummus, a sliced apple, or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).

§  Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.

§  Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.

Don’t love vegetables? You’re probably not preparing them right. Veggies can be delicious and full of flavor when you dress them with herbs and spices or a little olive oil or cheese.

Fruits and vegetables to eat in moderation

Fruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.

§  Veggies that have been breaded or fried or doused in heavy sauces are no longer low-calorie, so tread with caution. Opt for healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.

§  Salads are guilt-free—unless you drench them in high-fat dressing and toppings. By all means, add some nuts or cheese, but don’t overdo it. As for dressing, a little fat is healthy (try a vinaigrette made with olive oil), but again, moderation is key.

§  Dried Fruit. Be careful when it comes to dried fruit, which is high in calories and, often, in added sugar. You can eat a whole lot more fresh fruit for the same number of calories. If you do choose to snack on dried fruit, keep your serving size small.

§  Fruit Juice. There’s nothing wrong with enjoying a glass of juice every now and again. But remember that the calories quickly add up, without doing much to make you feel full. Also make sure that your drink of choice is made from 100% fruit juice and contains no added sugar.

Healthy dieting and weight loss tip #5:

Indulge without overindulging

Try not to think of certain foods as “off limits.”

When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Instead of denying yourself the unhealthy foods you love, simply eat them less often.

If you’ve ever found yourself polishing off a pint of ice cream or stuffing yourself with cookies or chips after spending a whole day virtuously eating salads, you know how restrictive diet plans usually end. You probably blame yourself, but the problem isn’t your willpower—it’s your weight loss strategy. Deprivation diets set you up for failure: you starve yourself until you snap, and then you overdo it, cancelling out all your previous efforts.

In order to successfully lose weight and keep it off, you need to learn how to enjoy the foods you love without going overboard. A diet that places all your favorite foods off limits won’t work in the long run.

Eventually, you’ll feel deprived and will cave. And when you do, you probably won’t stop at a sensible-sized portion.

Tips for enjoying treats without overeating

§  Combine your treat with other healthy foods. You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving of it along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived.

§  Schedule your treats. We are creatures are habit, and you can use this to your advantage when trying to lose weight. Establish regular times when you get to indulge in your favorite food. For example, maybe you enjoy a small square of chocolate every day after lunch, or a slice of cheesecake every Friday evening. Once you’re conditioned to eat your treat at those times—and those times only—you’ll stop obsessing about them at other times.

§  Make your indulgence less indulgent. Find ways to reduce fat, sugar, or calories in your favorite treats and snacks. If you do your own baking, swap out half the butter or oil in the recipe with applesauce, and cut back on the sugar, making up for it with extra cinnamon or vanilla extract. You can also eliminate or reduce high-calorie toppings and sides, like whipped cream, cheese, dip, and frosting.

§  Engage all your senses—not just your taste sense. Instead of chowing down mindlessly, savor and prolong the experience. You can make snack time more special by setting an attractive table, lighting candles, playing soothing music, or enjoying your treat outdoors in a beautiful setting. Get the most pleasure—and the most relaxation—out of your treat by cutting it into small pieces, taking time to smell what you are eating, and by chewing slowly and thoroughly.

Healthy dieting and weight loss tip #6:

Take charge of your food environment

Your weight loss efforts will succeed or fail based largely on your food environment. Set yourself up for success by taking charge of your food environment: when you eat, how much you eat, and what foods are available.

§  Start the day with breakfast. People who eat breakfast tend to be thinner than those who don’t. Starting your day with a healthy breakfast will jumpstart your metabolism, plus, it will help keep you from binge eating later in the day.

§  Serve yourself smaller portions. One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger. Don’t eat out of large bowls or directly from the food container or package, which makes it difficult to assess how much you’ve eaten.

§  Plan your meals and snacks ahead of time. You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Eating on a schedule will also help you avoid eating when you aren’t truly hungry.

§  Cook your own meals. Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portions sizes tend to be larger.

§  Don’t shop for groceries when you’re hungry. Create a shopping list and stick to it. Be especially careful to avoid foods at the ends of the aisles and along the perimeter, where grocers tend to sell high-calorie snack and convenience foods.

§  Out of sight, out of mind. Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store snack foods and other high-calorie indulgences in cabinets or drawers out of your sight.

§  Fast for 14-16 hours a day. Try to eat your last meal earlier in the day and then fast until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help you to lose weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway

Soda: The Secret Diet Saboteur

Soft drinks are a huge source of calories in many people’s diets. One can of soda contains between 10-12 teaspoons of sugar and around 150 calories, so a few soft drinks can quickly add up to a good portion of your daily calorie intake.

Switching to diet soda isn’t the answer either, as studies suggest that it triggers sugar cravings and contributes to weight gain. Instead, try switching to water with lemon, unsweetened iced tea, or carbonated water with a splash of juice.

Healthy dieting and weight loss tip #7:

Make healthy lifestyle changes

In addition to your food and eating-related choices, you can also support your weight loss and dieting efforts by making healthy lifestyle choices.

§  Get plenty of sleep. Lack of sleep has been shown to have a direct link to hunger, overeating, and weight gain. Exhaustion also impairs your judgment, which can lead to poor food choices. Aim for around 8 hours of quality sleep a night.

§  Turn off the TV. You actually burn less calories watching television than you do sleeping! If you simply can’t miss your favorite shows, get a little workout in while watching. Do easy exercises like squats, sit-ups, jogging in place, or using resistance bands or hand weights.

§  Get plenty of exercise. Exercise is a dieter’s best friend. It not only burns calories, but can actually improve your resting metabolism. No time for a long workout? Research shows that three 10-minute  spurts of exercise per day are just as good as one 30-minute workout. Take the stairs instead of the elevator or park in the back of the parking lot. Every bit helps.

§  Drink more water. You can easily reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.