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.
- 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.
- 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.
-
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.
- 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.
-
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.
-
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.
- 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.
- 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.
-
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.
- 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.
