Ten Weightloss Tips

Excess weight (especially around your midsection) can greatly increase your frequency of heartburn/reflux as that fat pushes on your stomach. Luckily, if you've made the other necessary lifestyle changes you’ll find weight loss quite easy. (I started out underweight and lost 18 pounds on the acid reflux diet. I lost so much, I had to struggle to keep from losing even more!)

Here are the steps to take to cut the weight:

  1. If you haven’t already, stop eating within three hours of going to bed.

  2. In order to lessen the impact of cutting caffeine out of your diet, add an early morning exercise session. This will both lessen your tiredness during the day and help with weight loss.

  3. Again, for the lack of caffeine, make sure you are getting a full night’s sleep.

  4. Change to a low fat diet. If you’re eating a 2000 calorie diet, the recommended daily allowance of fat is somewhere between 500-700 calories (55-77 grams). Since there are about 120 calories in a tablespoon of vegetable oil this means you’ll hit this limit between 4 and 6 tablespoons. Cut out fatty meats, excess vegetable oils, anything fried/deep fried and most desserts (which are high in fat). [Note, 2000 calories is the government’s average, your caloric needs will vary.]

  5. It bears repeating: eliminate fried foods!

  6. Watch your added sugar. Since most desserts had to go due to their fat content your sugar intake should drop as well. Don’t fall into the trap of substituting other high sugar treats to make up for this lack of dessert.

  7. If you haven’t already: eliminate soda. A large number of sodas needed to go due to caffeine, get rid of the rest due to their calories. Drink water, fat free milk, or low acid fruit juices.

  8. Watch your dairy intake. Most dairy can be high in fat and should be consumed in much smaller serving sizes than most people realize. Switch to low-fat milk and cheeses. (Supplement your calcium as needed.) [Watch the total calories on the low/no fat substitutions you make.]

  9. Eat more slowly. Try putting your fork down between each bite. Stop eating before you are full.

  10. Use the changes you are already making to clean up your diet. Don’t swap high fat junk foods for ‘fat-free’ junk foods. Use this opportunity to swap junk for fruits, vegetables, whole grains and lean meats. Aim for chicken and turkey breast (skinless), fish, and lean cuts of beef (extra lean cuts [95% fat free] include: eye round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak. Lean cuts [90% fat free] include: brisket, round top roast and steak, round steak, sirloin tip center, chuck shoulder pot roast, top loin (strip) steak, flank steak, T-Bone, and tenderloin roast). Snack on fresh fruits and vegetables (without dips).