Taking the stress out of trying to lose weight means doing whatever you can to make it a manageable part of your life. Here are some common mistakes that can interfere with progress: Skipping meals. Your body uses energy (calories) all day long, even at rest, and so to deprive it of food makes no sense. The trick is to eat less if you know that once this meal is digested there is little chance of burning it off. On the other hand, if you know you will be active, you can allow more calories beforehand. If your normal routine is to sit and watch your favorite TV programs in the evening for example, the energy needed is certainly less than if you were heading to the gym after dinner. The bottom line, eat for the activity and spend your calories wisely. Research shows that most people underestimate the number of calories that they consume each day by about 25 percent. How is this possible? Not counting that piece or two of candy that you had at the office or the few bites of food snitched while cooking, underestimating or totally forgetting to include calories in beverages or that come from extras like mayo, cheese, salad dressings, oils, sauces and gravies. It's the little things that often add up to the most when it comes to extra calories, and often, with foods already prepared, there is no way to accurately measure, so we simply guess at the number of calories. What you drink is just as important as what you eat when it comes to watching your waistline. For most people, liquid calories comprise about 20 percent of daily intake, so don't forget to include these. You've hit a weight-loss plateau, although you have been exercising and watching what you eat. A common cause is forgetting that the number of calories needed changes as your body changes, so in order to continue to lose weight, you will need to refigure from time to time. As long as body fat loss remains a goal, you have three options: to decrease your daily caloric consumption, increase your activity levels or do both. When trying to trim your waistline, avoid drastic changes. If you are unaccustomed to exercise, for example, give yourself some time to get used to being active. Start with a short walk and slowly increase your time or pace. As you get stronger, introduce other activities into your daily routine, or pick up the intensity by alternating walking with a light jog. Cutting back too drastically on calories can wreak havoc on your health, energy levels and ultimately slow your metabolism, so when reducing, do it gradually to allow yourself to adjust in a healthy way. This might mean initially leaving a few bites of food on your plate at each meal, replacing a high-calorie drink with water or choosing a healthier option such as a piece of fruit or yogurt over junk food. As you see your weight continue to decline, you can look for additional ways to sensibly modify calorie intake, such as boxing half your meals when dining out and paying even more attention to portion sizes. Cutting back by just 100 calories from each of five meals daily adds up to a 1-pound weight loss each week. Taking a brisk two-mile walk or jog on a daily basis can burn an additional 200 calories or more. Formal exercise not your cup of tea? Just be more active in general. This will burn plenty of extra calories. Examples are washing your own car, using a push mower instead of a riding mower, parking farther away from store entrances or taking the stairs instead of elevator. Any activity counts. - Cox News Service __
