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Weight Loss Part 1: 7 Steps to a Healthful Weight
Published: 5/1/2012

Each Tuesday in May we present simple weight-loss tips to help everyone achieve a healthful weight. We encourage you to share them with your family and friends!

We all know the "secret" of successful weight loss: Eat less and exercise more. It's not always easy, but by adopting healthy eating habits and a regular exercise routine, you are sure to lose weight without depriving yourself of nourishing, satisfying food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight. Here are some tips for successful weight loss:

  1. Avoid artificial sweeteners and synthetic fat substitutes. They are unhealthy and don't help you develop good eating habits.
  2. Dietary supplements or "fat-burning herbs" are usually just stimulants - don't rely on them. The pounds will surely return once you've stopped taking them.
  3. Build lean body mass. Strength training burns excess calories and influences the way your brain regulates hunger, making you less susceptible to food cravings. Try lifting weights that are slightly heavier than you are used to for a rep or two, to challenge your muscles.
  4. Kick up your heels. Dancing is another great way to expend calories - an hour of fast-paced dancing can burn 400-500 calories, plus it's fun!
  5. Pay attention to the mental and spiritual aspects of weight control. Use relaxation exercises, instead of food, to combat anxiety.
  6. Avoid late-night eating. The snack foods we consume when sitting in front of the television or to curb a craving tend to be heavy on processed carbs and inflammatory fats. Plan your dinner at a time that does not leave you hungry before bed, and if you must snack, opt for a piece of fruit or a handful of almonds.
  7. As you lose the weight, don't become too impatient to reach your goal. You may be dissatisfied with your body, but it is beautiful just the same.

What Makes the Anti-Inflammatory Diet Healthy?
From the best grains and oils, to which fish to enjoy (and which to avoid), eating for your health can seem challenging - but it doesn't have to be! Dr. Weil on Healthy Aging has simple yet informative lists for shopping, preparing and cooking. We cover the anti-inflammatory diet from A-Z! Start your free trial today and save 30% when you join.

Find out which vitamins are right for you.
Everyone's dietary needs are different based on a number of factors including lifestyle, diet, medications and more. To find out what vitamins you need, take the Weil Vitamin Advisor. This 3-step questionnaire requires just minutes to complete, and generates a free, no-obligation vitamin and nutritional supplement recommendation that is personalized to meet your unique nutritional needs.

Are You Absorbing Your Vitamins?
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Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

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