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11:47 AM Sun, Nov. 18th

The key to successful weight loss

Whenever we are considering a new venture the easier we can make it for ourselves, the more likely we are going to succeed. Here are three things that you can do to make losing weight easier.

1. Get plenty of sleep

Don't allow hectic schedules to affect your sleep. Lack of sleep has been found to increase the production of the hormone cortisol.

The body, in response to stress, releases cortisol. High levels of this hormone affect the appetite by increasing hunger and promoting bingeing.

Lack of sleep may also prevent your body from burning carbohydrates efficiently, leading to increased fat storage. A good night's sleep will help you continue to shed pounds.

2. Slow Down

Don't expect too much too quickly. You may find yourself disappointed and discouraged.

Fat loss is better achieved at a slower rate such as one to two pounds per week. Losing weight rapidly is most likely a result of water and muscle loss, which can slow weight loss down decreasing your metabolic rate. Don't push yourself too hard.

Changing behavior takes time. Trying to do too much at once can be overwhelming. You'll be more likely to succeed by setting smaller, practical goals.

It's also important to take your time while eating. Rushing through meals means you're probably not focusing on what and how much you're eating.

You could eat too much before your body knows it's full (it takes 20 minutes for your brain to get the message).

It's natural to want to see results happen fast. Try to slow things down a bit. It could actually help you reach your weight loss goals sooner.

3. Fuel that machine

Skipping meals will cause you to be hungrier. Leading to either slipping in extra snacks, or bingeing at the next meal.

It is important to balance the protein, carbohydrates and fat in your meals.

For example, at breakfast consume eggs, whole grain toast and margarine.

For a snack consume fruit, nuts and yogurt.

For lunch or dinner meals have a portion of lean meat, a side of high fiber veggies and a good starch choice (i.e. baked potato with skin, brown rice, or corn). This will help keep you full until the next meal. If you don't select high fiber foods, consider consuming fiber supplements such as Diet Center Fiber Capsules or Fullfill Drinks.

Don't forget water! Water has natural appetite suppressing qualities, which is one reason why fruits and vegetables help you feel full (they consist primarily of water).

In order to hold back hunger until it's time to refuel your body, it's important that you consume a balance of nutritious foods when you do eat.

Think of it as filling your body with a premium blend of fuel that will keep your body running at peak performance and burning fat efficiently.

If you are already practicing these behaviors and are struggling with weight loss call, Diet Center today at (928) 753-5066.

Diet Center is here to help with four weight loss programs to choose from. All developed by a registered licensed dietician.