Do you think you know your ABCs. This is not about what you learned in the first grade classroom, but how to achieve weight loss success. These are 26 of my favorite diet tips, sorted alphabetically:
A stands for attitude. You can overcome the inevitable obstacles to weight loss by having a positive attitude. You should be prepared for slip-ups. Instead of allowing them to derail your weight-loss efforts, learn from them. To lose weight and stay healthy, you don’t need to be perfect. Keep your eyes on what you want and move forward, one step at time.
B refers to breakfast. This is the most important meal in the day. You must eat something healthy before you leave the house. This will help to boost your metabolism and provide energy for the next day. You can choose from low-fat yogurt, cereal, leftovers, or a banana. You can feel satisfied for hours with a small, balanced meal that includes both protein and fiber.
C stands for calories. They count. To make healthier choices, get into the habit to read food labels. Keep in mind, however, that the information on food labels is only representative of the amount you eat. You can reach your goals by monitoring your portions and learning about the calories in your favorite foods.
Diets are not effective. Although there are many diets that can help you lose weight you will never be able to gain it back. You can’t lose weight by eating crazy foods or eliminating certain food groups. Choose a balanced diet with enough calories to keep your body from becoming starving (such as the WebMD Weight Loss Clinic eating plan).
E Having regular meals is important. Experts recommend that you eat no more than four to five hours between meals. A binge can result if you have intense hunger. Experts believe that dieters are more likely to control their weight if they eat a variety of small meals throughout the day. You can choose the meal plan that suits your lifestyle best, but you should eat at least three meals per week.
F iber, nature’s weight loss tool, is F iber. There are two types of F: the soluble type, which is found in beans and oatmeal, and the insoluble type, which is found in fruits, vegetables and whole grains. Both are essential for good health. Insoluble fiber is able to lower cholesterol and add bulk to our diets. Both types of fiber expand in the stomach, creating a feeling that you are full. High-fiber foods are high in water and low calories. They are a must-have diet food.
Gum chewing might be what the dentist ordered. A piece of sugarless gum may help to cleanse your mouth, satisfy your sweet tooth and decrease the desire to eat. A pack of sugarless gum is a good idea. For a zero-calorie treat, you can try a piece or gum the next time you feel the need to reach for the cookie jar.
Hearty foods will fill your fridge, freezer, and pantry. Low in saturated and trans fats are best. You can eat lots of naturally fat-free, low sodium fruits and vegetables . Choose healthy oils like olive, canola, and vegetable oils. Omega-3 fatty acids are found in nuts, flaxseed, salmon, and other fatty seafoods. Low-fat and non-fat dairy products are best, along with the leanest cuts (round and loin), and skinless poultry. The heart healthy foods list also includes beans, nuts, whole grains, and whole grain.
Invest in your pedometer to track your steps every day. To prevent weight gain and promote weight loss, you should walk at least 10,000 steps each day. Even if your goal isn’t to get to 10,000 steps, you can still increase your daily steps. Each step counts. Your goal is to improve your fitness.
Just get it! Regular physical activity is a good habit to establish. Exercise can help you feel more energetic, burn calories, improve balance, coordination, and reduce stress. If you don’t have the time to do a full workout, make sure to fit in at least three 10 minute segments of physical exercise. Before you start any exercise program, make sure to consult your doctor.
Key is the key to a successful exercise program. You might try something new, such as Pilates or Yoga. Fun and trying new things can keep you engaged and motivated to exercise. It is important to start your day with activities.
Low sugar is often what causes between-meal cravings for sweets. Keep blood sugar levels stable by eating small meals and snacks that are high in fiber and lean protein every few hours. Try to satisfy sweet cravings with natural sweet foods like fruit, or low-fat yogurt.
Mindful eating is taking the time to enjoy every bite. Focus on the smell, texture, and taste of the food. You will enjoy eating more if you are more mindful of what you eat. Bonus: Your body will be more aware of your hunger signals and you will be less likely overeat.
Nighttime snacks can be a major factor in weight loss. This is because most calories consumed after dinner are empty calories, such as chips and cookies. After supper, brush your teeth to make dinner the final meal of the day. You can satisfy your hunger with a piece of candy, a stick or chew of gum, or even a cup of tea.
O one more scoop, one cookie, or one more glass wine — “just one” can add lots more calories. Weight loss success is dependent on controlling your portions. While you don’t have to give up your favourite foods, it is important to track your portions. Use smaller plates at home and place food on the stove at mealtimes. Take half of your meal home with you when you go out for dinner.
Protein, the “secret sauce”, is weight management. To help you feel fuller for longer periods of time, include protein in your meals and snacks.
Quit the old habits that have caused you to gain weight and change them with healthier ones. Simple changes such as switching to low-fat milk, light mayonnaise and avoiding fried foods can lead to healthier eating habits that promote long-term weight loss.
Rely on your family and/or online community for support in your weight loss journey. When you begin a weight-loss program, your motivation is high. However, after a few weeks it can often start to fade. Your supporters can help you through difficult times.
Supplement your healthy living plan by adding a once-daily multivitamin to provide nutritional insurance. It can be difficult to get all the nutrients that you need, despite your best efforts. Multivitamins can help you fill in the gaps.
Track your eating habits and exercise every day. The National Weight Control Registry has a list of tips for “successful losers” that emphasizes the importance of keeping a log of food and exercise. This information can be used to motivate you and keep you on track towards your goals.
Uncle Sam has released new dietary guidelines that promise to make us happier and healthier. The government’s 2005 Dietary Guidelines (MyPyramid) offer some tips:
- Get lots of fruits & vegetables .
- Consume more whole grains. Whole grains should make up at least half of your grain food intake.
- Three servings each day of low-fat dairy (yogurt or milk, or cheese) are recommended.
- Limit saturated and trans fats, sugar and alcohol.
- Pay attention to the sodium content in your diet. Reduce sodium intake by consuming less processed foods.
- Do at least 30 minutes of exercise each day.
Volumetrics refers to the art of eating high-volume, high-water foods. Soups, fruits, vegetables and other high-volume foods are great examples. They are also very nutritious, filling, and low-calorie. These healthy foods should be included in diets so that they feel satisfied while losing weight.
Water will be your preferred fluid. It’s thirst-quenching, naturally delicious, and contains no calories. Each day, you need 6-8 glasses of fluids or water. Recent research suggests that our thirst should determine how much water we consume each day. Fluid requirements can also be met by foods high in water, such as soups, Jell-O and produce. Many dieters find that drinking water keeps them from overeating.
EXcuses must be deleted. Are you truly ready to lose weight and improve health? Stop making excuses, and get on with it! It’s not easy, but it is possible. You don’t have to find reasons you can’t live a healthier lifestyle. Instead, you should list all the reasons you should. Do not put off this task for tomorrow. Do something today to improve your health and help you lose weight.
Yogurt was once considered a health food. It is now available in many forms on grocery shelves. It is portable and convenient and contains nutrients such as calcium, protein and makes a great snack or mini-meal. It’s a favorite of the French, as well as many others. Low-fat yogurt can be filling and nutritious. However, it can also contain sugar. To make the best decision, read the labels.
Zip is the result of eating healthier and exercising more often. You can feel better and have a better outlook by losing 5% to 10% of body weight. Think of the weight loss as bricks in your backpack. It can be energizing and revitalizing to lose a few pounds at once.