Simple Natural Weight Loss is always searching for useful tips to share with our readers. We recently came across an article on the San Francisco Examiner’s website offering 20 tips from Mehmet Oz, and Mike Roizen, authors of YOU: Losing Weight, who call themselves the YOU Docs.

Some of the tips will be very familiar to our regular readers, but they are all useful, and it’s good to have them all listed in one place.

“1. Eat five or six times a day so you’re never hungry — three meals, and two or three snacks.
2. Close the kitchen three hours before bedtime.
3. Choose a few healthy meals each week for breakfast, lunch and dinner, and stick with them. Fewer choices equals less temptation.
4. Ditto with snacks.
5. Always keep your meal/snack foods around, so you’re never caught without healthy options.
6. Stash these for hunger emergencies: apples, almonds, walnuts, edamame.
7. Read the ingredient labels on everything in your kitchen, fridge, desk drawer, wherever you keep food. If any of the following are in the first five ingredients, throw it out!

• Added sugars and/or syrups (as in high-fructose corn syrup)
• Trans fats (basically anything that has the word ‘hydrogenated’)
• Saturated fats
• Non-whole-grain flours (including enriched and/or bleached flours)“

8. Use heart-healthy olive or canola oils instead of butter.
9. Use a 9-inch luncheon/salad plate for meals. Smaller plates equal smaller portions.”

You can read all twenty tips here: 20 Tips

We suggest that you do not try to implement all 20 tips at once, that may be too drastic a change, and your body may rebel. But if you are already using some of them (we have made many similar suggestions on this blog) try adding a few more. Remember to aim for gradual improvement. Small changes can add up to better health and weight loss as long as you are persistent.

Use these natural weight loss tips every day and enjoy the results!

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Fall is here and we are heading towards the holiday season in the US, beginning with Thanksgiving, and heading towards New Year’s. Unfortunately, too many of us gain weight every holiday season.

Following the tips we offer all year on Simple Natural Weight Loss can help you through the holidays without gaining a lot of extra weight, make healthy eating choices, and keep physically active. But sometimes that becomes more of a challenge, as you are faced with family traditions of huge and extravagant holiday meals, and parties at every turn.

We found an article on WebMD which offers some tips to help prevent holiday weight gain:

“As much as we look forward to holiday parties and dinners, many of us fear enjoying it too much – and packing on the pounds.

Indeed, the average American consumes approximately 4,500 calories and 229 grams fat from eating a traditional Thanksgiving dinner. And that doesn’t include breakfast, lunch, or late-night snacking on leftovers.

Studies show that the average American gains 1 to 2 pounds during the holiday season. And, those extra pounds tend to become permanent baggage. Year after year, those pounds can add up, and contribute to overweight or obesity later in life.

Although we may not all gain weight over the holidays, there is no question we tend to eat and drink more — and exercise less. With the hustle and bustle of holiday shopping, parties and festive traditions, healthy eating and exercise are usually the first things to go.”

Read the full article here: Healthy Holidays

The article offers ten tips to help keep the holidays from busting your diet, including changing your focus to weight maintenance, rather than losing weight; and adding more fruits and vegetables to your meals.

Remember the spirit of the holidays, they should include time for friends and family. You can enjoy them without eating a week’s calories at a single meal. And, if you do overindulge, forgive yourself and do better next time.

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At Simple Natural Weight Loss, we often write about specific strategies for natural weight loss. We have written many times about choosing high nutrient foods over high calorie foods, about becoming more active, about portion control, and how to judge what is a proper portion, avoiding trans fats and saturated fats. But we have never gathered all our natural weight loss strategies for long term success in one place.

We recently found an article on MedicineNet.com which offers a large assortment of effective natural weight loss strategies. Here is a brief sampling:

“The bottom line with weight loss is that you have to eat fewer calories than you burn — regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss approach that works for someone else may not work for you because losing weight is very individualized. It is up to you to find the right fit…

Make small changes in your life that work for you…

Eat with a sense of purpose: Savor the flavors and engage your senses so that you truly acknowledge that you are eating…

Control your portions…

Eat a diet consisting of vegetables, fruits, whole grains, and low-fat protein sources, and limit the total amount of fat, alcohol, and treats…

Adopting sensible behaviors and sound eating habits that you can live with for a lifetime is weight control that works…”

Read the full article here: Weight Loss Strategies

The full article includes more tips and strategies for natural weight loss, so itis worth visiting the site to read all of them. Our regular readers will already be familiar with most of these tips and strategies, we have often made similar recommendations. You may find it useful to have a list of natural weight loss tips all in one place, that way you can add them into your lifestyle gradually. The more natural weight loss strategies you apply to your daily life, the easier it becomes to lose weight, and maintain that weight loss. Remember to make changes gradually, if you try to make too many changes at once, you may find it hard to overcome a lifetime of habits.

Use one strategy at a time, when it becomes a habit (it usually takes several weeks) then you can add another. By changing gradually to a healthier lifestyle, you will probably find that change is easier, because you won’t resist as strongly. Apply these natural weight loss strategies and your long term success becomes more likely.

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