20 Tips for Weight Loss

[Matt Brzycki]

A frequent topic here is losing weight. Here are 20 brief tips for safe, sensible weight loss that are based on science and research. In an effort to keep this simple, I haven't included the scientific basis/rationale (but will, if requested):

1. Keep a food/activity diary.

2. Eat foods that are low in fat.

3. Decrease the intake a sweetened beverages.

4. Get more fiber.

5. Eat more frequently (but with smaller meals).

6. Sit away from the serving area.

7. Avoid doing activities while eating.

8. Chew food slowly (even if it means putting down your fork between bites).

9. Choose healthy snacks.

10. Drink more water.

11. Set goals that are measurable and attainable.

12. Read food labels.

13. Become more knowledgeable about foods and their calories.

14. Eat a healthy breakfast.

15. Keep fruits and vegetables readily available.

16. Decrease the size of your portions.

17. Eat soup and/or salad at the start of a meal.

18. Minimize unhealthy foods in the home.

19. Confine eating to a designated area (such as the kitchen).

20. Restrict the number of meals that you eat outside the home.

Matt Brzycki
Sergeant (1975-79)

[NoRemorse]

A frequent topic here is losing weight. Here are 20 brief tips for safe, sensible weight loss that are based on science and research. In an effort to keep this simple, I haven't included the scientific basis/rationale (but will, if requested):

1. Keep a food/activity diary.

2. Eat foods that are low in fat.

3. Decrease the intake a sweetened beverages.

4. Get more fiber.

5. Eat more frequently (but with smaller meals).

6. Sit away from the serving area.

7. Avoid doing activities while eating.

8. Chew food slowly (even if it means putting down your fork between bites).

9. Choose healthy snacks.

10. Drink more water.

11. Set goals that are measurable and attainable.

12. Read food labels.

13. Become more knowledgeable about foods and their calories.

14. Eat a healthy breakfast.

15. Keep fruits and vegetables readily available.

16. Decrease the size of your portions.

17. Eat soup and/or salad at the start of a meal.

18. Minimize unhealthy foods in the home.

19. Confine eating to a designated area (such as the kitchen).

20. Restrict the number of meals that you eat outside the home.

Matt Brzycki
Sergeant (1975-79)

That's some great stuff, Sgt. You could probably write a book off number 11 alone.