Lifestyle Management and Nutrition

Making adjustments each week will help with your weight loss journey. Below are a few tips and tricks to help you along the way.

Tip 1
Make the choice to eat clean. Sort through your pantry and refrigerator and discard any items that might sabotage your weight loss, specifically items that include trans fats, artificial sweeteners and high-fructose corn syrup. Put the healthiest things on display: fruit on the countertop, the healthiest things in the fridge at eye level, and the best snacks at the front of your cupboard so you'll see those first.

Tip 2
Clean up your environment. It might seem like an odd way to kick-start weight loss, but getting your home and kitchen organized can help you feel like you've got a handle on your weight.

Tip 3
Buy a pedometer and get active. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.

Tip 4
Create "a dinner deck" to encourage proper nutrition. This would include 10 favorite quick and healthy dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.

Tip 5
Stay hydrated. Water is essential for muscle and kidney function. But forget the eight-glass rule. You’ll do well by guzzling eight ounces of water at each meal, plus before (12 ounces), during (16 ounces), and after (another 16 ounces) your workouts.

Tip 6
Cut your food down to size. Learn how to eyeball an ounce. Studies show that Americans typically scarf portions that are up to eight times as big as they should be!

Tip 7
Keeping your social networks alive and well may help benefit your ticker over the long term. Social support and interpersonal relationships have been linked to a lower risk of heart disease, and people who do have heart attacks fare better if they are socially connected.

Tip 8
Get plenty of rest. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. Lack of sleep also plays havoc with your fat cells, recent research showed. This can lead to overeating and weight gain.

Tip 9
Be aware of your environment when eating. Dine at a table. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge. At restaurants, ask for a doggy bag at the beginning of the meal, and pack up half to take home.

Tip 10
Is your energy lagging? Though it may be the last thing you feel like doing when you're tired, exercise -- even a brisk walk -- can be more effective than a nap or cup of coffee at fighting fatigue.

Tip 11
Log on to Volunteering has been linked to lower rates of heart disease, stress, and depression— in fact, one study shows that just thinking about doing something altruistic releases the glee-inducing chemicals serotonin and dopamine.