15 best diet tips ever
WebMD Medical Reference
Medically
Reviewed by Dr Rob Hicks
Everyone
knows the key to losing weight is to eat less and exercise more. Sounds simple
enough, but in the context of real life and its demands, it can be anything but
simple. So how do successful losers do it? Here are 15 top diet tips.
1: Drink plenty of water or other calorie-free
beverages.
People
sometimes confuse thirst with hunger. So you can end up eating extra calories
when an ice-cold glass of water is really what you need. If you don't like
plain water, try adding a slice of citrus fruit or a splash of juice. Brew
infused teas like mango or peach, which have lots of flavour but no calories.
2: Think about what you can add to your diet, not
what you should take away.
Start by
focusing on getting the recommended five servings of fruit and vegetables each
day. It sounds like a lot, but it is well worth it, because at the same time
you are meeting your fibre goals and feeling more satisfied from the volume of
food. You're also less likely to overeat because fruit and vegetables displace
fat in the diet, not to mention the health benefits of fruit and vegetables. To
get more vegetables into your diet work them into meals instead of just serving
them as sides on a plate.
3: Consider whether you're really hungry.
Whenever
you feel like eating, look for physical signs of hunger.
Hunger is
your body's way of telling you that you need fuel, so when a craving doesn't
come from hunger, eating will never satisfy it. When you’ve finished eating,
you should feel better, not stuffed, bloated or tired.
Keeping
your portion sizes reasonable will help you get more in touch with your
feelings of hunger and fullness.
4: Be choosy about night-time snacks.
Mindless
eating occurs most frequently after dinner, when you finally sit down and
relax.
Sitting
down with a packet of crisps or biscuits in front of the television is an
example of eating amnesia, where you mindlessly eat without being hungry, just
out of habit.
To stop
doing this either make the kitchen out of bounds after a certain hour, or allow
yourself a low-calorie snack.
5: Enjoy your favourite foods.
Putting
your favourite foods off limits leads to weight gain because it triggers
'rebound' overeating, say experts.
Instead
of cutting out your favourite foods altogether, be a slim shopper. Buy one
fresh biscuit instead of a packet, or a small portion of sweets instead of a
whole bag.
Basically,
enjoy your favourite foods but in moderation.
6: Enjoy your treats away from home.
When you
need a treat, consider taking a walk to the shop or planning a family outing to
get it.
By making
it into an adventure, you don't have to worry about the temptation of having
treats in the house.
When you
just can't get out, stock your kitchen with fresh fruit, which can be every bit
as delicious as any other dessert.
7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. When you're
hungry all the time, eating fewer calories can be challenging.
Studies show people who eat four to five meals or snacks per day are better
able to control their appetite and weight.
Consider dividing your daily calories into smaller meals or snacks and
enjoying as many of them as you can early in the day as dinner should be the
last time you eat.
8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats and thus may be a
secret weapon in weight control.
Diets higher in protein and moderate in carbohydrates, along with a
lifestyle of regular exercise, have an excellent potential to help weight loss,
say experts.
Getting enough protein helps preserve muscle mass and encourages fat burning
while keeping you feeling full. So be sure to include healthy protein sources,
like yoghurt, cheese, nuts or beans in meals and snacks.
9: Spice it up.
Add spices or chillies to your food for a flavour boost that can help you
feel satisfied.
Food that is loaded with flavour will stimulate your taste buds and be more
satisfying so you won't eat as much.
10: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and staples on hand sets you up for success.
You'll be less likely to give in to temptation if you can make a healthy
meal in five or 10 minutes.
Stock your kitchen with:
- Fat-free
microwave popcorn
- Frozen
vegetables
- Bags of
pre-washed vegetables
- Tins of
chopped tomatoes
- Tinned
beans
- Whole
grain wraps or pitta breads
- Pre-cooked
grilled chicken breasts
- A few
containers of pre-cooked brown rice.
11: Order children’s portions in restaurants.
When you are eating out, order a child's meal or a small sandwich as an easy
way to trim calories and get your portions under control.
Another trick is to use smaller plates. This helps the portions look like
more, and if your mind is satisfied, your stomach is likely to be, too.
12: Eat foods in season.
If you don't like certain fruit or vegetables, it could be because you ate
them out of season when they have little taste or flavour. When you eat
seasonally, fruit and vegetables taste better.
13: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more vegetables, you could go down
a dress size in a year.
You can save between 100 and 200 calories if you reduce the portion of
starch on your plate and increase the amount of vegetables.
14: Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead
of turning to food for comfort, be prepared with some non-food tactics that
work for you.
These could include reading a few chapters in a novel, listening to music,
writing in a diary or practising meditative deep breathing.
15: Be physically active.
Although it may seem counterintuitive, don't use exercise either to punish
yourself for eating or to "earn" the right to eat more.
When you do this it sets up a negative thought pattern, which is why so many
people say they hate to exercise.
Instead, focus on how great you feel, how much better you sleep and how much
more energy you have when you exercise. Physical activity is good for you
whether you are trying to lose weight or not, so keep it positive and build a
lifelong habit.
Source: http://www.webmd.boots.com/diet/guide/15-best-diet-tips-ever
