Posted Dec. 15, 2008 -- www.BlackDoctor.org) -- I’m sure you’ve heard them all, but we at BDO don’t see the effectiveness in giving you all the slim down strategies that were ever spoken. As the number one resource for black health, we strive for the best, therefore we provide the best. We’ve narrowed down over one-hundred slim down strategies into the ten most effective. Keep reading to catapult your weight loss journey into high gear.
Weigh yourself 1 time per day
Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that's just 3 pounds if you weigh 150), it's time to pass up the bread.
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Watch no more than 2 hours of TV a day
Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.
Contact a friend 3 times per week
If you can't attend group meetings, announce your weight loss intentions so friends can support you, says Franz. And add a dieter pal to your regular call or e-mail list, too.
Eat 4 g of fiber in every meal or snack
To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For instance, Hester started her day with grapes (1 cup = 1.4 g of fiber) and cracked wheat toast (two slices = 6 g) or oatmeal (1 cup = 4 g). She often had a cup of black bean soup for lunch (4.4 g) with a slice of cracked wheat bread. One good trick: For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. For instance, one large apple has just as much fiber (5 g) as a cup of raw broccoli.
Take 5 (thousand) extra steps a day
Wear a pedometer to make sure you log your 5,000 extra steps, or aim for about 50 minutes of extra walking (2 1/2 miles) per day. In the Tennessee study, "Some of the women walked with friends; others increased their steps by taking the stairs and parking farther away," says lead researcher Dixie Thompson, PhD.
Log it 6 times per week
Carry a small notebook or PDA to record what you eat and use a pedometer to estimate the calories you burn. Although you should try to keep a daily log, it's realistic to give yourself a break one day a week and allow time off for holidays and houseguests. "Then get back on track," says Carels.
Sleep 7 hours a night
The key number for most people is 7 hours or more a night, says Gangwisch, so set an early bedtime and stick to it.
Drink 8 glasses of water per day
Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, says Boschmann, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.
After a 9-hour day (lunch included!), go home
Set firm limits on your workday so that when you're done, you still have the oomph to take a bike ride and broil fish for dinner. To help you stay productive enough to finish on time, set an hourly alarm; when it goes off, deal with your most pressing duties.
Shave 10 points off your glycemic load
Read labels to avoid added sugars, or better yet, eat fresh produce. Healthy swaps include a baked sweet potato (48 on the glycemic index) instead of a russet potato (94); grapes (49) instead of dates (103); pasta (45) instead of pizza (60); and Nutella (30) instead of jelly beans (80). And skip the liquid glucose known as juice.
By De'Laney Rowland, BDO Staff Writer