The Best Diet Tips Ever : 22 Ways to Stay On Track

The Best Diet Tips Ever : 22 Ways to Stay On Track

The Best Diet Tips Ever - 22 Ways to Stay On Track

Tip #1: Drink plenty of water or other zero-calorie drinks.

Before you rip a bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you may end up eating extra calories when all you need is a glass of ice water. If plain water doesn't cut it, try drinking flavored sparkling water or brewing a cup of herbal tea infused with fruits.

Tip 2: Be Choosy About Bedtime Snacks

Mindless eating often happens after dinner, when you are finally sitting down and relaxing. Snacking in front of the TV is one of the easiest ways to cut out of your diet. Close the kitchen after a certain hour, or allow yourself a low-calorie snack, such as a 100-calorie box of crackers or ½ cup of low-fat ice cream.

Tip #3: Enjoy your favorite foods.

Instead of cutting out your favorite foods entirely, be a skinny shopper. Buy one fresh bakery cookie instead of a packet, or a small portion of candy from loose boxes instead of a whole 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 who eat 4-5 meals or snacks per day have better control over their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD. She recommends splitting your daily calories into smaller meals or snacks and enjoying most of them early in the day — dinner should be the last time you eat.

= The Best Diet Tips 

Tip #5: Eat protein at every meal.

Protein is the best filling food - it's more satisfying than carbs or fat and keeps you feeling full for longer. It also helps maintain muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meats, egg whites, yogurt, cheese, soybeans, nuts or beans into your meals and snacks.

The Best Diet Tips ever

Tip #6: Season it.

Add spices or hot peppers to your food to increase the flavor that can help you feel satisfied. "Food full of flavor will stimulate your taste buds and be more satisfying, so you won't eat as much," says American Dietetic Association spokeswoman Malina Perdomo, RD. When you need something sweet, suck on a hot red fireball candy. It is sweet, spicy and low in calories.

Tip #7: Fill your kitchen with healthy, comfort foods.

Having ready-to-eat snacks and meals within minutes on hand sets you up for success. You'd be less likely to hit the car or order a pizza if you could have a healthy meal together 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, precooked grilled chicken breast, tortillas or whole-grain bread, and vegetable salad bags.

Tip #8: Ask for children's portions at restaurants.

Ordering a kid-sized appetizer is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won't bother when you order from the kids' menu. Another trick is to use smaller plates. This helps make the parts look more, and if your mind is satisfied, your stomach will probably be as well.

Tip #9: Replace a cup of pasta with a cup of vegetables.

Simply by eating less pasta or bread and more vegetables, you could lose a dress or pants size within a year. "You can save 100-200 calories if you reduce the amount of starch in your plate and increase the amount of vegetables," says Cynthia Sass, RD, a spokeswoman for the Academy of Nutrition and Dietetics.

Tip 10: Always eat breakfast.

It seems like an easy-to-win diet: Skip breakfast and you'll lose weight. However, many studies show that the opposite can be true. Not eating breakfast can make you feel hungry later, leading to overeating and binge eating at lunch and dinner. To lose weight - and keep it off - always make time for a healthy morning meal, such as high-fiber cereal, low-fat milk, and fruit.

Tip #11: Include fiber in your diet.

Fiber aids digestion, prevents constipation, lowers cholesterol — and can even aid weight loss. Most Americans get only half of the fiber they need. To reap the benefits of fiber, most women should get about 25 grams per day, while men need about 38 grams -- or 14 grams per 1,000 calories. Good sources of fiber include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.

Tip #12: Clean out the cabinets of fattening foods.

If you have chips in the pantry and ice cream in the freezer, you're making weight loss harder than it has to be. Reduce temptation by clearing cupboards of fattening foods. Want an accidental treat? Make sure to leave the house to get it - preferably by walking.

The Best Diet Tips ever

Tip #13: Lose weight slowly.

If you are losing weight but not as fast as you would like, don't be discouraged. Losing pounds takes time, just like gaining them. Experts suggest setting a realistic goal of losing 1 to 2 pounds per week. If you set your expectations too high, you may give up when you don't lose weight fast enough. Remember that you start to see health benefits when you lose only 5%-10% of your body weight.

                  The Best Diet

Tip #14: Weigh yourself once a week.

People who weigh themselves regularly tend to have more success in losing weight. But most experts suggest that you only weigh yourself once a week, so you don't get derailed by the daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, same day of the week, on the same scale, and in the same clothes.

Tip #15: Get enough sleep.

When you're sleep-deprived, your body overproduces the appetite-stimulating hormone ghrelin but reduces production of the hormone leptin, which tells you when you're full. Getting enough sleep can make you feel rested and full and prevent you from eating unnecessary snacks.

The Best Diet Tips Ever - 22 Ways to Stay On Track

Tip #16: Understand portion sizes.

We're so used to super sizing when we eat out that it's easy to carry this thought around at home. To determine your correct diet size, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and cups to reduce the size of your serving. Divide restaurant servings in half - prepare two meals from one large. Divide portions of snacks instead of eating them straight from the container.

Tip #17: Eat more fruits and vegetables.

The best "diet" is that you can eat more food, not less. If you eat more fruits and vegetables, you should not feel hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.

=5 Reasons Most Diets Fail, In The Longer - Term!

Tip #18: Limit your alcohol intake on the weekends.

Alcohol contains empty calories: a five-ounce glass of wine has 125, and a bottle of beer has about 153. Because our bodies don't require these calories, they can be converted into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with only one for women per day and two for men.

Tip #19: Chew sugar-free gum.

Next time you want to snack on fattening, eat sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control cravings for snacks, and aid weight loss. (Keep in mind, however, that extra sorbitol, a sugar alcohol sometimes used in low-calorie gums, can have a laxative effect in some people.) Although gum may make you eat less, that doesn't mean you can stop. About eating properly. Eating a good diet and exercising is still important.

Tip #20: Keep a food diary.

Using a simple pen and paper can greatly increase weight loss. Studies show that writing down what you eat and drink tends to make you more aware of what, when and how much you're consuming - ultimately resulting in fewer calories. One study found that people who kept a food diary six days a week lost twice as much as those who kept a food diary one day a week or less.

Tip #21: Celebrate success (but not food).

I lost five pounds this month and walked every day? Celebration time! The reward for success in losing weight can really encourage more success, so enjoy your accomplishments. Buy a CD, watch a movie, and select a prize for your next event. Just don't celebrate with a sundae or deep dish pizza.

Tip #22: Get help from family and friends.

Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Perhaps they will join you in exercising, eating right, and losing weight. When you feel like giving up, they'll help you, keep you honest, and encourage you - making the whole experience a lot easier.

How to Lose Weight the Healthy Way?

The Best Diet Tips Ever : 22 Ways to Stay On Track

1-Water for Weight Loss

2-Be Choosy About Bed Time Snacks

3-Enjoy Your Favorite Foods (in Moderation)

4-Try Eating Less, More

5-Protein for All Meals

6-Spice It Up

7-Keep Easy, Healthy Foods

8-Dining Out? Try Kid Portions

9-Swap Pasta for Veggies

10-Enjoy Breakfast for Weight Loss

11-Fiber for Dieting

12-Clean the Cupboards

13-Slow Weight Loss Is Healthy

14-Scales Matter

15-Get Enough Sleep

16-Eat More Fruits and Vegetables

17-Limit Alcohol to Weekends

18-Chew Sugarless Gum

19-Keep a Food Diary

20-Understand Portion Sizes

21-Celebrate Success in New Ways

22-Get Help from Family and Friends


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