10 Easy to follow Tips to help YOU Lose Weight
Dieting is not easy. If that were the case, maybe we would all be skinny. Since we are not, here are some tips successful people use to lose weight so that others can benefit as well.
Success Tip No. 1: Drink 8-10
glasses of water daily
Well, for many people this is a big
problem. Water generally doesn't taste as good because water doesn't really
"taste" like anything. Drinking water 8 to 10 times every day gets
easier the more you actually do. It's just a matter of conditioning your taste
buds and yourself, to make it easier to do. Once you start, you will start
craving for water.
First of all, you should wake up in
the morning and drink a glass of water before eating. This is probably the
easiest glass you will drink throughout the day and it will help you remember
to drink water throughout the day. Better yet, why not drink two glasses?
If you really can't stand the taste
of the water, try using a water purifier pitcher or filter. You can also add a
few drops of lemon or lime to your water - but no sugar or sweetener! Ice helps
too.
Also look for flavored water in the
market. Just keep an eye out for additives.
Success Tip No. 2: Have
breakfast
Don't skip breakfast. If you need
to go to bed a little earlier so that you can wake up 20 minutes earlier each
morning - do it! Breakfast is very important for your good health and weight
control. According to Dr. Barbara Rolls, a professor of nutrition at Penn State
University, "Your metabolism slows down while you sleep, and it doesn't
return until you eat again."
Breakfast is not only good for
overall weight loss, it will help you stay on track with your diet throughout
the day. If you skip breakfast you're more likely to binge on something sweet
and in the "bread" group.
You can always keep some
hard-boiled eggs in the fridge or have some high-fiber, low-starch fruit
around. If you plan on eating fruit at all during the day, this is the perfect
time to have breakfast.
Success Tip No. 3: Eat at least
3 meals and 2 snacks every day
This can be one of the most
difficult adjustments to make. You're busy after all! You already have
"full-plate". When do you have time to worry about eating off your
plate more often?
Just like having breakfast will
increase your metabolism, so will eating frequently. By making sure your snacks
are planned and occur regularly throughout the day, it will also help you curb
your bad-carb intake. In fact, making some healthy food choices and preparing
some healthy snacks and meals will entail investing a minimum of planning time
at the grocery store and at home each morning before heading out for the day.
For suggestions, check out the handy list of snacks and appetizers listed
later.
Success Tip No. 4: Avoid White
Foods
It's an easy way to remember what
not to eat. If it's made with sugar, flour, potatoes, rice or corn - just say
no. Remembering this rule of thumb will make it easier to identify those rice
cakes as an unhealthy high-carb snack.
Always look for colored fruits and
vegetables instead of white ones. Buy broccoli, lettuce, capsicum, green beans
and peas, brown rice in moderation, green leafy vegetables 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 add variety to your diet as well as provide
you with additional health benefits.
Success Tip No. 5: Eat Your
Vegetables
It's so easy to use a low-carb diet
as an excuse for poor nutrition. Resist this temptation. If the only vegetable
you've eaten in the past 5 years is potatoes, now is a good time to start
experimenting with other vegetables. This is important for your overall health
and to avoid some of the bad side effects of not getting enough fiber in your
diet.
If you try hard enough, you will
find vegetables that you enjoy eating. Use cooking with real butter to saute
vegetables and enhance flavor. You can also search for new recipes online or in
cookbooks.
Remember, if you're only eating 40
grams of carbs a day or less, two cups of plain salad greens contain only 5
grams of carbohydrates. You have no excuse not to eat your vegetables.
Success Tip No. 6: Make your own
food as much as you can
While more and more restaurants are
offering low-carb-friendly menu items, many of them still aren't 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 meals, you know
exactly what the ingredients are and you'll be able to have better control over
hidden sugar and otherwise processed foods.
Another benefit is cost savings in
the long run. Even if you have to go to the grocery store more often, you'll
save a significant amount per meal as opposed to eating out at restaurants and
fast food establishments. It will also be easier to maintain your diet with
your favorite fresh food selection 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 a lot easier for you to plan your meals and
snacks. When you buy nuts, fruits and vegetables in bulk you can easily prepare
them, separate and store them for easy use later.
For example, you can pre-cut your
apples and snack on them for several days. Simply chop them up, wash and store
them in pineapple or lemon juice. This would 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.
In addition to everything discussed
earlier, eating protein helps you burn more calories. "Protein is
primarily made up of amino acids, which are harder for your body to break down,
so you burn more calories to get rid of them," says American Dietetic
Association spokesman Jeff Hemple, PhD, RD.
Just think – eating a snack rich in
protein 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, which will make you less likely to eat unhealthy snacks.
Success Tip No. 9: Drink a glass of water after every breakfast
It will help you to drink 8 to 10
glasses of water every day but it can have other benefits as well. Ever feel
hungry after eating a handful or standard nuts? Try drinking water afterward.
Water will help you feel full and prevent overeating.
Drinking water after breakfast will
also help take the taste out of your mouth and may help reduce your cravings.
Success Tip No. 10: Eat slowly
and enjoy your meal
You'll feel fuller and more
satisfied if you take the time to savor your food and chew it slowly. Do not
make a habit of standing or eating in a hurry. Sit down and chew.
Eating at a slower pace will help
you enjoy your meals more, pay attention to what you're actually eating, and
better understand when you're really full.
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