If you stumbled upon this article, I would first like to congratulate you because you made your first step in losing weight. In this article, we’ll go and discuss effective and safe way on how to reduce weight. We will not go on a crazy method like the ones that you see on the television program called “Biggest Loser”. Why? Because rapid weight loss may or may not have negative effects on your body. Research shows that people who went through extreme weight loss produce fewer hormones that make us think that we are full, and higher hormones that make us think that we are hungry. I can say as a nutritionist that the show is a big fat lie and it’s only there for the entertainment of masses.

Let’s start with your diet program

It is always best to get a diet program with a nutritionist because your BMI or body mass index will be the basis for your food intake and how much weight you need to lose. If you can’t, then ensure to have a diet that is rich in fruits and vegetables, low meat and dairy food intake. Fiber is a great help to slow down the body’s absorption of carbohydrates while enhancing the digestive system. There are lots of dietary tables online that you can follow if you are in need of ideas.

Eat slowly and think about the portion

Research shows that eating or chewing slowly can make you feel more aware of the taste, smell, and texture of the food which can stimulate the brain, making you feel like you eat a lot with just a small portion. Indulge yourself with each bite that you take and savor the food but prevent getting distracted and always be mindful of the portion you are ingesting.

Do not skip meals

Contrary to popular belief, skipping meals when dieting causes more harm than help. Research shows that people who skip meals tend to overeat later. The correct way to do things is to know the pattern when you are hungry and plan ahead for a healthy meal including snacks. To avoid over eating, don’t just simply trust your will power, it is best to put your food in small containers with the right amount of serving.

Identify the factors that make you overeat

There are people who comfort themselves with food either due to stress, depression, anger, anxiety, loneliness, even happiness, and excitement. Know the times when you are really hungry or just craving for some comfort food. Eating just to pleasure yourself and not because you are hungry will not help to achieve your goal. Counter the stress or other factors that trigger you to eat with other activities like exercise, walking or playing with a pet.

A goal without a plan is just a wish, so have a realistic goal every month and plan how you will achieve it. Losing 1 to 2 pounds a week is already a great progress, and steadily losing weight every week or month is a little step towards achieving your goal. Keeping yourself fit and healthy is not an easy task but it is not impossible so don’t ever get demotivated.