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Sleep deprivation causes hormonal imbalance that can make weight loss more difficult. Specifically, lack of sleep leads to high levels of ghrelin, which stimulates the appetite. Likewise, leptin (a hormone that signals when you are full) is produced in low levels when sleep is lacking. You'll feel healthier -- and fuller -- if you get adequate sleep.
Increase your consumption of fruits and vegetables. If you eat more of these nutritious foods, you will feel full because they are high in water and fiber. This is one instance in which eating more food can help with weight loss.
Limit your alcohol intake. Alcohol is known as a source of "empty calories" because it provides calories without nutritional benefit. A bottle of beer has around 153 calories; a glass of wine has around 125. Enjoy alcoholic drinks on weekends only, with one daily drink for women and no more than two for men.
Chewing sugar-free gum can help with cravings and help reduce hunger. Fresh breath is an added benefit. Sugar-free gum shouldn't replace your regular healthy food choices though -- and don't overdo it. Sorbitol, a sugar alcohol sometimes used to make sugar-free gum, can cause diarrhea in some cases.
The act of recording -- in writing -- what you eat makes you more aware of what, how much, and when you are eating. The result is usually a reduced caloric intake due to heightened awareness. Studies also show that regularly keeping a food diary can lead to greater weight loss than that observed in people who did not keep a diary.
Forget the supersize mindset. Use measuring cups and a kitchen scale to measure your portion sizes for the first couple of weeks. Using smaller plates and glasses can make it easier to limit yourself to realistic portion sizes. Restaurant meals can be split into two portions, and snack foods should be portioned out in advance. Never snack directly from a large container of food.
Treat yourself when you hit milestones and goals. Set small, attainable goals, and reward yourself for meeting them. Reward yourself with a purchase or activity, but don't succumb to the temptation to reward yourself with food.
Encourage your family and loved ones to help you lose weight. They may be able to join you in adopting a healthier lifestyle. They can also cheer you on when you feel discouraged and talk you out of giving up.
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