Nearly everyone starts out the New Year by making a few resolutions. To help start your year off with the best way to lose weight, here are five of the best weight loss tools that will help make this year the year you achieve your weight loss goals.
FOOD JOURNAL – Start a food journal. Research shows the best way to lose weight is to write down what you eat every day along with the nutritional information like calories and carbohydrates. Researchers say most people eat more than they realize. According to Linda Knittel in the Natural Health article “Write Yourself Thin,” writing down everything you eat each day “practically guarantees weight loss success.” If you track what you’re eating each day, you can double the number of pounds you lose, says Knittel.
There are plenty of ways for you to track the food you eat. If you prefer using the computer, you could track your food on Excel or another software program. There are also a few Web sites like SparkPeople that will help your keep track of your food intake. SparkPeople also has an app you can use to easily record what you’re eating each day. An iPhone app called Lose It will help you easily track what you’re eating for free. You can also input your exercise and keep track of the calories you burn each day.
SCALE – Weigh yourself every day. According to one research study, if you weigh yourself every day, you will likely lose twice as much weight. Natalie Gingerich in Prevention’s “Make Friends with Your Scale” says, people in the study who weighed themselves daily lost twice as many pounds compared to those who did not weight themselves every day.
Research shows people who weigh themselves every day keep weight from coming back. According to a December 2006 Nutrition Action Health Letter article “The Weighing Game,” people who want to keep the pounds from coming back should check their scale daily. In an eighteen month study, only 26 percent of the participants who weighed themselves each day regained five pounds compared to 58 percent of those who did not weigh themselves every day.
SUPPORT GROUPS – Join a weight loss support group. According to the National Weight Control Registry, fifty-five percent of successful losers who lose weight and keep it off get some kind of emotional support. The National Weight Control Registry is an organization that tracks real-life people who have lost a significant amount of weight and kept it off for a significant amount of time. It is the only organization that keeps statistics about people in the real world who have lost weight and kept it off. Most other weight loss research comes from studies.
Many successful losers join inexpensive weight loss groups like Overeaters Anonymous or Weight Watchers. Most people attend meetings at least once a week. You can also check with your doctor or find a Web site or weight loss forum online to get support.
ACTIVITY CALCULATOR – Start keeping track of your workouts. Like keeping a food diary, keeping a recored of your workouts will also help you stay motivated and track how many calories you’re burning.
VISUALIZATION – Visualize yourself thin. Visualization is a powerful weight loss tool. All you need is few minutes every day to close your eyes and imagine yourself thin, healthy and attractive. Athletes use visualization techniques all the time to stay motivated and improve their performance.
One of the best ways to use visualization is not only to see yourself slim but also imagine yourself taking the small steps to achieve weight loss success such as eating better and exercising regularly.
What are some of the best weight loss tools you use to lose weight and stay in shape?
Gingerich, Natalie. “Make Friends with Your Scale.” Prevention.
Knittel, Linda. “Write Yourself Thin.” Natural Health. May/June 2003, Vol. 33 Issue 4, p72.
“The Weighing Game.” Nutrition Action Health Letter. December 2006, Vol. 33 Issue 10, p10-10.