Anyone who decides to stick to a diet will face no problems or temptations. The media bombard us with stimuli that invite us to eat,the restaurants do not have special dishes low in calories, the relatives tempt us with snacks, and the anxiety impels us to eat and to break the diet.
Tip- 1: Drink lots of water or other beverages without calories:
Before you start with that bag of chips, drink a glass of water first. Sometimes thirst is confused with hunger so you may end up eating extra calories when a glass of ice water is really needed. If running water is not enough, try drinking sparkling water, flavoring, or brewing a cup of tea or herbal tea.
Tip- 2: Be strict about night snacks:
Often people eat without feeling the need for food after dinner when they can finally sit down and relax: Chopping some snacks in front of the TV is one of the easiest ways to end their diet. Try to close the kitchen after a certain time, or allow yourself a low-calorie snack, such as a few cookies that do not exceed 100 calories or a cup with a tablespoon and a half of low-fat ice cream.
Tip – 3: Enjoy your favorite foods:
Instead of trimming your favorite foods completely, be a light buyer. Buy a fresh bakery biscuit instead of a box, or a small portion of sweets from the bulk containers instead of an entire bag. You can still enjoy your favorite foods, the key is moderation.
Tip – 4: Eat several small meals during the day:
If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be a challenge. “Studies show that people eat meals or snacks 4-5 per day are more able to control their appetite and weight,” says obesity researcher Rebecca Reeves. It is recommended to divide the daily calories into small meals or snacks and enjoy most of them at the beginning of the day, and dinner should be your last meal.
Tip – 5: Eat protein at every meal:
Protein is what most should fill the dish as it is more satisfying than carbohydrates or fats and allows you to maintain the feeling of satiety for longer. It also helps preserve muscle mass and stimulates fat burning. Be sure to incorporate healthy proteins like fish and shellfish, lean meat, egg whites, yogurt, cheese, soy, nuts or beans into your meals and snacks.
Tip – 6: Taste your life:
Add the spices or pepper to the food to give it flavor and can help you feel satisfied. “Food that is loaded with flavor will stimulate your taste buds and will be more satisfying so you will not eat everything,” says American Dietetic Association spokesman Malena Perdomo. When you need something sweet, suck a spicy candy helps. It is sweet, spicy, and low in calories.
Tip – 7: Fill your kitchen with healthy and convenient food:
We are almost always ready to eat snacks and meals in minutes to get satisfaction. You will be less likely to go to a fast food place or order a pizza if you can prepare a healthy meal in five or 10 minutes. Here are some basics to keep on hand: frozen vegetables, whole grain pasta, low-fat cheese, canned tomatoes, canned beans, grilled chicken breast, whole grain or pita bread tortillas, and vegetables for a salad.
Tip – 8: Order small portions at restaurants:
Ordering a child-sized dish is a great way to cut down on calories and keep your portions reasonable. This has become a popular trend so that most workers are not surprised to order the children’s menu. Another trick is to use smaller plates. This helps to make the portions look great, and if your mind is satisfied, probably your stomach as well.
Tip – 9: Change one cup of pasta to one cup of vegetables:
By simply eating less pasta or bread and more vegetables, you could lose up to one size of clothing in a year. “You can cut 100 to 200 calories in your diet by reducing the amount of starch in your plate and increasing the number of vegetables,” says Cynthia Sass, a spokeswoman for the American Dietetic Association.
Tip – 10: Always have breakfast:
It seems like a great secret to an easy diet: Do not eat breakfast and you will lose weight. However, some studies prove the opposite, can it be true? Not taking breakfast can make you hungry later, and this leads you to overeat snacks or binge eating at lunch and dinner. To lose weight and stay in shape, there is always a healthy way to eat in the morning, such as fruits, high fiber cereal, and low-fat milk.
Tip – 11: Include fiber in your diet:
Fiber aids digestion, prevents constipation and lowers cholesterol, and can help you lose weight. Most Americans get only half the fiber they need. To reap the benefits of fiber, most women should consume about 25 grams a day, while men need about 38 grams or 14 grams per 1,000 calories. Good sources of fiber are oats, beans, whole grains, and a variety of fruits and vegetables.
Tip – 12: Remove fattening foods from your kitchen:
If you keep some fattening foods in the refrigerator, then you are making it harder to lose weight than it has to be. You can reduce the temptation by removing from your kitchen all those foods that are fattening. Do you want to indulge in a craving? Then make sure you have to leave the house to get it, preferably on foot.
Tip – 13: Lose weight slowly:
If you are losing weight, but not as fast as you would like, do not be discouraged, losing pounds requires time, just like how you gained them. Experts suggest setting a realistic weight loss goal of approximately half a kilo or a little more per week. If you have high expectations, you can give up when you feel that you do not lose weight fast enough. Remember, you will begin to see health benefits when you lose between 5% and 10% of your body weight.
Tip – 14: Check your weight once a week:
People who are weighed regularly tend to be more successful in weight loss. But most experts suggest weighing once a week, that way you will not be frustrated by daily fluctuations. When weighing, follow these tips: Weigh at the same time of day, the same day of the week, on the same scale, and with the same clothes.
Tip – 15: Get enough sleep:
When you have not slept enough your body produces ghrelin, a substance that stimulates the appetite, on the other hand, if you rest enough the body produces leptin, which produces a feeling of satiety in your body. Getting enough sleep allows you to feel rested and full and suppresses the feeling of needing unnecessary snacks.
Tip – 16: Understand the portion sizes:
We are so used to the super-sizes that food chains offer us, that when we eat out it is easy to think about bringing it home. When following a diet, use a kitchen scale and measuring cups to control the food you eat for a week or two. Use smaller plates and glasses to reduce the size of your portions. Try to divide the food you receive in a restaurant so that you take two meals instead of one and avoid eating directly from the container and divide everything into portions.
Tip – 17: Eat more fruits and vegetables:
The best “diet” is one where you get to eat more, not less. If you eat more fruits and vegetables, you should not feel so hungry because these nutrient-dense foods are also high in fiber and water, which can give you a feeling of satiety. Eating between meals can be a good practice as long as you eat food wisely.
Tip – 18: Limit alcohol to weekends:
Alcohol contains empty calories: a five-ounce glass of wine has 125; a bottle of beer has more than 153 calories. Because our body does not use calories and, they usually convert directly to fat. If you enjoy an occasional drink, consider compromising. Enjoy your favorite alcoholic drink on weekends only, with one drink for women per day, two for men.
Tip – 19: Chew sugarless gum:
The next time you want to take a fattening snack, consume sugar-free gum. Chewing some types of chewing gum gives you a fresh breath and can also help control hunger, cravings and helps you in weight loss. (Note, however, that excess sorbitol, sometimes used in low-calorie chewing gums, may have a laxative effect in some people.) Although chewing gums can make you eat less, it does not mean that You should stop eating well. A good diet and exercise are still important.
Tip – 20: Keep a food journal:
Using a pencil and notebook can dramatically help you lose weight. Studies show the act of writing what you eat and drink tends to make you more aware of what, when, and how much you are consuming, leads you to ultimately take fewer calories. One study found that people who keep a food diary six days a week lost about two times more than those who only kept a diary one day a week or less.
Tip – 21: Celebrate success (but not with food):
Have you lost more than two kilos this month and have you been out walking every day? So it’s time to celebrate! Rewarding success for weight loss can really reinforce your attitude and increase long-term achievement. You can buy a CD, watch a movie, and set a prize for the next milestone. Of course, try not to celebrate with an ice cream or pizza.
Tip – 22: Get help from family and friends:
Getting support can help you reach your goals for weight loss. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they join the exercise regime, eat well, and lose weight. When you feel that you want to surrender in the attempt they will help you maintain the regime, and encourage you to continue.