[baro-san]

From an article, today on y!

For those seeking help with weight loss, here are a few things I learned along the way — some from reading, some from speaking with my doctor, and some simply from my personal experience.

• The most important realization: weight loss is math and you can’t cheat math. If you regularly burn more calories than you consume, you will lose weight. Track calorie intake and calorie burn, and don’t cheat by omitting things you eat. Every calorie counts and if you’re going to do it, do it right.
• Calorie density is a hugely important consideration if you have an issue with portion control. Divide the number of calories per serving by the number of grams per serving to determine calorie density. The best foods have a calorie density around 1 — you can eat more and therefore feel more full.
• Drink a large glass of water about 20 minutes before each meal. It takes 20-30 minutes to feel “full” while eating and this helps that feeling hit before you eat too much.
• Never skip breakfast; it gets your metabolism going. Eat a healthy breakfast that is low-calorie and has a good amount of protein.
• Don’t overdo it. Be smart with your workouts and avoid fads or high-intensity workouts until you’re in good shape.
• Most people know this in this day and age, but spot reduction is a myth. Doing sit-ups will not burn belly fat, though it will strengthen and tone abdominal muscles. Cardio is the most important thing for burning fat — get your heart rate up, and watch your heart rate closely so you don’t overdo it. Here is a link to the AHA’s page on target heart rates.
• Weigh yourself every single morning immediately after you use the bathroom (this will help keep somewhat consistent conditions when you weigh yourself, since weight fluctuates throughout the day). Nothing gets you back on track faster than seeing your weight jump up after a stretch of a few lazy days.
• Last but not least, it’s not worth it. If you’re at home snacking, don’t eat that last cookie. If you’re out to dinner at a restaurant, don’t order dessert. The joy you’ll get from losing more weight far outweighs any pleasure you might get momentarily from eating that junk.