Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.
SUCCESS TIP NO. 1:
DRINK 8-10 GLASSES OF WATER EACH DAY
Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really taste like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.
To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?
If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water but no sugar or sweetener! Ice also helps.
Check out flavored waters on the market, too. Just keep an eye out for additives.
SUCCESS TIP NO. 2: EAT BREAKFAST
Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."
Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the bread group if you skip breakfast.
You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.
SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the hardest adjustments to make. After all, you are busy! You already have a full-plate. When do you have time to worry about filling your plate with more frequent meals?
Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.
Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.
SUCCESS TIP NO. 4: AVOID WHITE FOODS
This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.
Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.
These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.
SUCCESS TIP NO. 5: EAT YOUR VEGGIES
It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.
If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.
Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.
SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE
While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.
If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.
Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.
It will also be easier to maintain your diet with your own favorite fresh food selections on hand.
SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS
Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.
For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.
Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.
SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK
In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of
them.
Just think eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?
Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.
SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK
This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.
Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.
SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD
You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.
Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.
Showing posts with label diet tips. Show all posts
Showing posts with label diet tips. Show all posts
Sunday, 12 June 2011
Thursday, 9 June 2011
8 mistakes I made while trying to lose weight
I went on my first diet around five years ago. Over the past four and a half years my weight went up and down as I tried every diet and exercise program under the sun. Nothing seemed to work for me. Until six months ago I enrolled in a weight workshop which taught me that I need to change the way I look at food. It was then that I realized that I had made many mistakes in my quest to lose weight.
In this article I’m going to share with you eight mistakes I made on my quest to lose weight. I hope by sharing my experiences with others throughout the world via the internet I might be able to help people avoid the mistakes I made. So, here are the eight mistakes I made while trying to lose weight.
1. I started to skip breakfast
Most people trying to lose weight believe simply eating less and skipping meals helps shed that fat. And breakfast is a real easy meal to skip. This is one of the biggest mistakes you can make when on a weight loss diet. If you leave the house in the morning on an empty stomach you’re much more tempted to eat more at morning tea and lunch times. And, calories you eat at breakfast time are easily burnt throughout the day.
2. I would eat one day and not the next
I would literally eat about 2000+ calories one day, feel guilty, and end up eating about 700 calories the following day. If you “starve” yourself throughout the day you’re much more likely to eat more in the evenings, which is not going to help you lose weight. You should consume most of your calories in the morning.
3. I bought diet food
When I went shopping I always looked for the foods marked diet, low-fat, healthy etc. This is a good practice to get into, but I was buying these foods for the wrong reason. I bought these foods because in my mind it meant I could more. I would totally disregard portion size. If you eat diet foods in large portions you’re not doing yourself any favors.
4. I thought I’d always be fat
This is mindset that you must break if you want to lose some serious weight. Sometimes it feels like you’re doing the right things and not making any progress, this is totally natural. You need to focus on being happy and healthy and achieving your goals. Try not to get caught up in “the big picture”.
5. I started eating salads as main meals
Eating salad is a good way of keeping your calorie intake down right? Yes, meal of salad has much less calories that a pizza but does it have the satisfaction? When you eat you mind needs to get some satisfaction from what you have just eaten. I found that when I ate salads for meals a few hours later I was back I the cupboard looking for more food. I learnt that I was better off eating a balanced meal with slightly more calories than simply eating a salad and snacking afterwards.
6. I started my new diets on Mondays
When I found a new diet that I decided I was going to try I always started it on a Monday. This meant I would eat all weekend like I was never going to eat again. Doing this I was just setting myself up for failure.
7. I was to embarrassed to go to the gym
Taking the plunge and joining a gym was one of the hardest things I ever did. I was always worried that people in the gym would be staring at me and talking about me. I really thought I was too fat to join. My advice is to join a gym! You’ll be glad you did. I look forward to going to the gym now.
8. I set my goals to high
Setting long term goals is great, but these goals always seem to far off. You need to set smaller, more reachable goals that you can regularly meet to keep your motivation high. Set yourself weekly, monthly and three monthly goals. Once you meet one short term goal set a new one for next week.
So there you have it, those are the mistakes I made. I now look at weight loss from a totally different perspective and it has paid off. I now help others with weight loss and keeping healthy.
In this article I’m going to share with you eight mistakes I made on my quest to lose weight. I hope by sharing my experiences with others throughout the world via the internet I might be able to help people avoid the mistakes I made. So, here are the eight mistakes I made while trying to lose weight.
1. I started to skip breakfast
Most people trying to lose weight believe simply eating less and skipping meals helps shed that fat. And breakfast is a real easy meal to skip. This is one of the biggest mistakes you can make when on a weight loss diet. If you leave the house in the morning on an empty stomach you’re much more tempted to eat more at morning tea and lunch times. And, calories you eat at breakfast time are easily burnt throughout the day.
2. I would eat one day and not the next
I would literally eat about 2000+ calories one day, feel guilty, and end up eating about 700 calories the following day. If you “starve” yourself throughout the day you’re much more likely to eat more in the evenings, which is not going to help you lose weight. You should consume most of your calories in the morning.
3. I bought diet food
When I went shopping I always looked for the foods marked diet, low-fat, healthy etc. This is a good practice to get into, but I was buying these foods for the wrong reason. I bought these foods because in my mind it meant I could more. I would totally disregard portion size. If you eat diet foods in large portions you’re not doing yourself any favors.
4. I thought I’d always be fat
This is mindset that you must break if you want to lose some serious weight. Sometimes it feels like you’re doing the right things and not making any progress, this is totally natural. You need to focus on being happy and healthy and achieving your goals. Try not to get caught up in “the big picture”.
5. I started eating salads as main meals
Eating salad is a good way of keeping your calorie intake down right? Yes, meal of salad has much less calories that a pizza but does it have the satisfaction? When you eat you mind needs to get some satisfaction from what you have just eaten. I found that when I ate salads for meals a few hours later I was back I the cupboard looking for more food. I learnt that I was better off eating a balanced meal with slightly more calories than simply eating a salad and snacking afterwards.
6. I started my new diets on Mondays
When I found a new diet that I decided I was going to try I always started it on a Monday. This meant I would eat all weekend like I was never going to eat again. Doing this I was just setting myself up for failure.
7. I was to embarrassed to go to the gym
Taking the plunge and joining a gym was one of the hardest things I ever did. I was always worried that people in the gym would be staring at me and talking about me. I really thought I was too fat to join. My advice is to join a gym! You’ll be glad you did. I look forward to going to the gym now.
8. I set my goals to high
Setting long term goals is great, but these goals always seem to far off. You need to set smaller, more reachable goals that you can regularly meet to keep your motivation high. Set yourself weekly, monthly and three monthly goals. Once you meet one short term goal set a new one for next week.
So there you have it, those are the mistakes I made. I now look at weight loss from a totally different perspective and it has paid off. I now help others with weight loss and keeping healthy.
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