What is a simple way to lose weight?

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I like the way you think! The simplest thing we can do to lose weight is to keep the process exactly that "simple," in every way. When it comes to exercise, simply move more. When it comes to food, simply be aware of your choices and do your very best to get the most nutrition from the least amount of calories you consume, in smaller portions more frequently through the day (every 3 hours or so). Implement one small simple change at a time and you are on your way.
Keeping a food journal, on-line or retro-style simple note pad and paper, is also key to losing weight. This is a major contributing factor to food awareness. Many on-line food journals (like the one available through sharecare) also tell you how many calories are in each food in your food log. It's surprising how quickly calories can add up. On the flip side, making just a few tweaks to your diet (smaller portions, swapping chips for veggies, switching from sugary juices and soda to water or 0 calorie vitamin drinks) can keep you on track and will help you stay within your calorie budget. Bottom line, keeping a food journal will keep you aware of your food intake, and as Dr. Dow mentioned, just simply being aware of your food intake, will reduce the amount of calories you eat.

Losing weight is a simple formula (not a simple task) of eating less calories than you expend, so if you can find an opportunity to move more in your day, the combination of exercise and your food journal will give you a good jump start to losing weight.
I have always believed that you should beware of problems that only have one simple solution; they are usually not solved with one simple answer.

However, for the sake of simplicity and to answer the question asked I recommend following Dr Oz’s “Rule of Three” as the simplest way to start losing weight. This consists of eating small meals every 3 hours, which contain 1 serving of protein, 1 serving of carbohydrates and 1 serving of healthy fat, and plenty of veggies. I believe that if you follow this rule consistently you will see some positive changes to weight. However, I truly believe that to successfully lose weight and keep it off you have to balance good nutrition with safe and effective exercise. So if it is true that “well begun is half done” then start smart, start small and incorporate Dr Oz’s “Rule of Three” to start losing weight. Then your initial success will inspire you to do more for your personal health and fitness.
Dr. Mike Dow, PsyD
Addiction Medicine
Without changing anything about your diet, mindful eating will actually decrease the amount of calories. Follow this simple rule: Eat from a plate at a table, and studies show that that alone will significantly decrease how much you eat. Studies show Americans are less likely to pay attention to internal signs of hunger, so we don’t know when we’re full. Turning off the TV, not eating from packages, and not eating in the car is a simple way to force ourselves to pay attention to our bodies.
Dr. Michael Roizen, MD
Internal Medicine
Here are some simple dietary guidelines to help you lose weight and belly fat:
  1. Don't eat foods with added sugars or added syrups. When possible, avoid artificial sweeteners, too. They lie to your appetite control system and can lead to weight gain.
  2. Choose 100% whole grains. Your guts, immune system and heart will thank you.
  3. Eat slowly so you can tell when you're full. Then stop.
  4. Eat often (4 to 6 times a day) to prevent hunger. Hunger leads to overeating, which is bad for the heart and certain to trigger weight gain.
  5. Get nine servings of fruits and veggies a day. Think of it as nine fistfuls of goodness.
  6. Opt for lean protein. Good sources include chicken (no skin), fish, beans and whole grains. Spare your heart and brain the damage that too much saturated fat causes.
  7. Get a blood test to check your levels of vitamin D and B12. Take supplements if you're deficient.
Follow these simple dietary guidelines and, no matter what, you'll be healthier and wiser!
Molly Morgan
Nutrition & Dietetics

A simple way to lose weight is to focus on what foods you need to add in more of! This will help you to focus on the positive rather than just the negative thoughts of I need to eat less of a particular food. In general, most people do not consume enough fruit and vegetables! Focus on including fruit and vegetables at all meals and snacks and even try out the Meatless Monday program which includes cutting out meat, one day per week! For more information: http://www.meatlessmonday.com/

 

Maoshing Ni, PhD, LAc
Geriatric Medicine
Follow these simple steps to lose weight effectively:

1. Avoid the fad diets and fast-acting solutions that guarantee incredible weight loss while you watch television and eat desserts.
2. Eat five times per day, a quarter of the portion that you were originally consuming per meal. Your last meal of the day should be no later than 7 PM.
3. Eliminate sugars and increase water intake to 60 oz. Keep dairy to a minimum. Instead of drinking coffee, drink green tea. Also, you can drink a tea made from boiling a lemon (with the peel).
4. Walk 30 minutes in the morning and 20 minutes in the evening, two hours before bed. For toning you might replace one of the walks with some stretching activities such as tai chi or a mild form of yoga.
Jill A. Grimes, MD
Family Medicine

A simple way to lose weight is to increase your fruit and vegetable servings. The goal is 5-10 servings per day, total, of either veggies or fruit. A serving is what comfortably fits in your cupped hand. Therefore, a large salad may have roughly four servings -- 2 handfuls of lettuce, one of shredded carrots and one of tomato. Easy, right?


What happens when you focus on more vegetables and fruit servings is no secret. You fill up on nutrient-dense foods that are good for you, and eat less of, well, everything else! It tends to be the complex carbs (think breads, crackers, muffins, cookies, chips) that pile on the calories, not the fruits, vegetables, and protein.


Does this mean you are not allowed to eat those complex carbs? Absolutely not! What it means is that you will be focusing on more quality in your diet by pushing up those fruit and vegetable servings, and that typically will automatically decrease your total calorie intake, which poof -- magically helps you lose weight.


It's not rocket science -- simply consume less calories than you burn, and yes, you will lose weight. But do it right, and make sure you are not skipping any meals, and that you are eating foods packed full of vitamins and fiber ... our friends, the fruits and veggies. 

Continue Learning about Weight Loss Strategies

Weight Loss Strategies

Weight Loss Strategies

Everyone has opinions on how to lose weight – everything from Pilates to supplements to sleeping sans pajamas has been touted as an effective weight loss strategy. It's all about discovering what works for you. For some people, th...

e community support found on social media or in support groups for weight loss is an effective tool, while others benefit from the tried and true method of working up a daily sweat. Whatever strategy you choose, the key is finding something that you can stick with that works for your lifestyle.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.