But the good news is … you really can lose weight fast, with just a few minutes extra effort each day.
Studies have shown that you can lose twice as much weight just by keeping a record of what you eat – a food diary.
You can create a simple chart in Word or Excel that you can fill in each day, or use online programs to track your food intake. A food diary alone will speed your weight loss, helping you lose a safe and sustainable 1-2lbs per week. How often have you skipped exercising, telling yourself that you’ll work out tomorrow?
To keep yourself motivated and on track, record the exercise that you do (you could write it alongside your food diary, or jot down details in your calendar). Some people end up overweight just because they have poor eating habits, or love large portions. Scientists decided to try and find one simple diet rule to follow that would lead to weight loss--and they found it! Scientists decided to try and find one simple diet rule to follow that would lead to weight loss–and they found it!

In a study for the American College of Physicians, researchers took 240 adults with metabolic syndrome, a combination of health conditions that increase your risk of heart disease, and a body mass index in the obese range. They asked 119 of them to follow the American Heart Association’s dietary guidelines. They asked the rest of the 121 participants to follow one simple rule: eat more fiber (at least 30 grams a day). You’re right to be – companies get up to all sorts of tricks (like fake before and after pictures, exaggerated results and falsified testimonials) just to get you to part with your money. It’s easy to let one missed gym session turn into a week and then a month of inactivity. Again, this might not sound like much of a change to your usual habits – but seeing your activity in black-and-white will encourage you to do more. Ideally, though, you’ll want to record a few details – like how far you jogged and for how long, or what weights you lifted.
Perhaps you’re stressed at work, or sleeping badly, or struggling with a particular relationship. Try keeping a food diary, exercise log and journal for just one week – and see what a difference it makes.

They have written for the LA Times, The Washington Post, President Bill Clinton's White House, Forbes, and more. Unlike a juice cleanse, the American Heart Association’s dietary guidelines are intended to be sustainable for long periods of time.
Don’t suddenly start eating 30 grams of fiber a day, or you might feel bloated and constipated. When She Looks Up In HORROR, She Spots A Man Speeding Away…Read StoryHotel Guest Hears Something Crinkling IN THE BED. Some dieters like to write down how they were feeling in their food diary, every time they record eating – hungry?
Getting your thoughts out on paper is a really effective way to tackle them – the writing process helps you to work through your emotions, and get some objectivity about them.
The guidelines simply eating a lot more fruits and vegetables, minimizing intake of partially hydrogenated fats and sugary foods and drinks, eating little to no salt, eating fat-free and low-fat dairy products, and seriously cutting back on alcohol intake.

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Comments »

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