THIS DIETING TIPS ARE THE KEY TO SUCCESSFUL, HEALTHY WEIGHT LOSS

If you want to manage your weight successfully you need to follow a simple equation: You gain weight if you eat more calories than you burn. And you lose weight if you eat fewer calories than you burn. So why is losing weight

so hard?

Weight loss isn’t a linear event over time so that is why losing weight is so hard. For example you may drop a pound or so each week for the first few weeks, when you cut calories, and then something changes. The next week you don’t lose anything at all even if you ate the same number of calories. As well as fat when you lose weight you’re losing water and lean tissue, your metabolism slows, and your body changes in other ways. You’ll need to continue cutting calories in order to continue dropping weight each week.

Even if in the essence a calorie is only that- a calorie, your body might reacts differently to different types of food. A different effect on your body than eating 100 calories of broccoli will have eating 100 calories of high fructose corn syrup. The trick is to replace the foods that are packed with calories but don’t make you feel full with foods that fill you up without being loaded with calories.

What takes time is losing weight in a healthy, sustainable way. You need t be patient and committed. You may feel cranky and starving if you go with extreme diets that promise rapid results but you end up losing more cash than weight. Many people eat from comfort or to relieve stress, and before they even begin, they can derail any weight loss.

You’ll not only lose weight and be able to keep it off; you’ll also improve your outlook and mood and have more energy by making smarter choices every day, adopting healthy lifestyle changes, and developing new eating habits.

GETTING STARTED WITH HEALTHY WEIGHT LOSS

• Think about lifestyle change and not about short-term diet. With a “quick-fix” diet you cannot achieve permanent weight loss. Think about weight loss as a commitment to replace high-calorie foods with healthier, lower-calorie alternatives, reduce your portion sizes, and become more active. To jumpstart your weight loss various popular diets can help, but permanent changes in your lifestyle and food choices are what will work in the long run.
• Find a cheering section. Using group support to impact weight loss and lifelong healthy eating are programs like Jenny Craig and Weight Watchers. And this program means a lot. Whether in the form of family, friends, or a support group seek for support to get the encouragement you need.
• Slow and steady wins the race. To ensure healthy weight loss aim to lose one to two pounds a week. Making you feel sluggish drained, and sick losing weight too fast can take a toll on your mind and body. You’re actually losing mostly water and muscle when you drop a lot of weight quickly, rather than fat.
• Set goals to keep you motivated. Try to make a long term goals like becoming healthier for your children’s sakes, feel more confident or boost your mood instead of short term goals, like wanting to fit into a bikini for the summer. Concentrate on the many benefits you will reap from being healthier and leaner when frustration and temptation strike.
• Use tools that help you track your progress. Weigh yourself regularly and keep a food journal of each pound and inch you lose. You’ll see the results in black and white by keeping track of your weight loss efforts, which will help you stay motivated.

AVOID COMMON PITFALLS

• You feel deprived. Diets are simply impractical and very unhealthy are the ones that cut out entire groups of food, such as curbs or fat.
• You lose weight, but can’t keep it off. Diets that might work in the short term but don’t include a plan for maintaining your weight are the ones that severely cut calories, restrict certain foods, or rely on ready-made meals, so the pounds quickly come back.
• After your diet, you seem to put on weight more quickly. Your metabolism will temporarily slow down when you drastically restrict your food intake. You’ll gain weight until your metabolism bounces back once you start eating normally.
• You break your diet and feel too discouraged to try again. It’s easy to fall off the wagon when diets make you feel deprived. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts.
• You feel lost when dining out. What can you do if the food served isn’t on your specific diet plan?
• The person on the commercial lost 30 lbs. in two months—and you haven’t. Diet companies make a lot of grandiose promises, and most are simply unrealistic.

LOW-CARBOHYDRATE: QUICK WEIGHT LOSS BUT LONG-TERM SAFETY QUESTIONS

Focusing largely on high-protein meats and full-fat dairy products Dr. Atkins’ Diet Revolution launched the low-carbohydrate diet craze, while banishing carbohydrates such as bread, rice, and pasta. The South Beach diet is one popular permutation of the low-curb diet which also restricts carbohydrates but favors healthier, unsaturated fats found in nuts and fish, and allows more whole grains, fruits, and vegetables.

That the people on a high-fat diet eat less and lose weight the ones who eat carbohydrates take in more calories and gain weight is a theory based on the low-curb eating strategy. By shedding pounds as urine the low-carbohydrate diets tend to cause dehydration. Weight loss tends to slow and reverse after a few months, just as happens with other diets.

Because it is too high in saturated fat and protein, which can be hard on the heart, kidneys, and bones the American Heart Association cautions people against the Atkins diet. Because these foods tend to lower the risk of stroke, dementia, and certain cancers the lack of fruits and vegetables is also worrisome. South Beach and other, less restrictive low-carbohydrate diets most experts believe that offer a more reasonable approach.

PUT A STOP TO EMOTIONAL EATING

No one would be overweight if we always eat simply to satisfy hunger. We often turn to food for comfort and stress relief. So we frequently pack on pounds.

All the difference in your weight-loss efforts can make recognizing your emotional eating triggers.

• Find healthier ways to calm yourself if you eat when you’re stressed. Try exercise, yoga, meditation, or soaking in a hot bath.
• Find other mid-afternoon pick-me-ups if you eat when you’re feeling low on energy. Try walking around the block, listening to energizing music, or taking a short nap.
• Reach out to others instead of reaching for the refrigerator if you eat when you’re lonely or bored. Call a friend who makes you laugh, take your dog for a walk, or go out in public.

TUNE IN WHEN YOU EAT

We live in a fast-paced world where eating has become mindless. We consume much more than we need because we eat on the run, at our desk while we’re working, and in front of the TV screen.

By practicing “mindful” eating counter this tendency: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable.

MINDFUL EATING WEIGHT LOSS TIPS

• Pay attention while you’re eating. Savor the experience instead of chewing down mindlessly. Savoring the smells and textures of your food eat slowly. Gently return your attention to your food and how it tastes and feels in your mouth if your mind wanders.
• Avoid distractions while eating. It’s too easy to mindlessly overeat so try not to eat while working, watching TV, or driving.
• Try mixing things up. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
• Stop eating before you are full. For the signal to reach your brain that you’ve had enough it takes time. Avoid the temptation to clean your plate.

FILL UP WITH FRUIT, VEGGIES, AND FIBER

You have to eat fewer calories to lose weight. But that doesn’t necessarily mean you have to eat less food. As long as you choose your foods wisely you can fill up while on a diet.

THE SECRET TO FEELING SATISFIED WHILE LOSING WEIGHT IS FIBER

Higher in volume and take longer to digest are high-fiber foods, which makes them filling.

High-fiber heavyweights include:

• Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, and plums), leafy salads, and green veggies of all kinds.
• Beans – Add beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas) to soups, salads, and entrees, or enjoy them as a hearty dish on their own.
• Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, and air-popped popcorn.

FOCUS ON FRESH FRUITS AND VEGGIES

You don’t need an accounting degree to enjoy fresh fruit and vegetables even though counting calories and measuring portion sizes can quickly become tedious. It’s generally safe to eat as much as you want, whenever you want.

Hard to overeat are most of the fresh fruits and vegetables because the high water and fiber content in them. You’ll feel full long before you’ve overdone it on the calories.

• Don’t eat vegetables fried or breaded, instead eat them raw or steamed, and dress them with herbs and spices or a little olive oil or cheese for flavor.
• Add nuts and cheese to salads but don’t overdo it. Use low-fat salad dressings such as a vinaigrette made with olive oil.
• Into your morning bowl pour a little less cereal to make room for some blueberries, strawberries, or sliced bananas. With a lower calorie count you’ll still enjoy a full bowl.
• in your sandwich swap out some of the meat and cheese with healthier veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.
• Try baby carrots or celery with hummus instead of a high-calorie snack, like chips and dip,
• To your favorite main courses add more veggies to make your dish “go” further. If you use less noodles and more vegetables even dishes such as pasta and stir-fries can be diet-friendly.
• To help fill you up, so you eat less of your entrée try starting your meal with a salad or soup.

 

INDULGE WITHOUT OVERINDULGING

You know how restrictive diet plans usually end if you’ve ever found yourself polishing off a pint of ice cream or stuffing yourself with cookies or chips after spending a whole day virtuously eating salads. Canceling out all your previous efforts deprivation diets set you up for failure. You starve yourself until you snap, and then you overdo it.

You need to learn how to enjoy the foods you love without going overboard in order to successfully lose weight and keep it off. A diet won’t work in the long run is it places all your favorite foods off limits. Eventually, you’ll feel deprived and will cave. You probably won’t stop at a sensible-sized portion when you do.

TIPS FOR ENJOYING TREATS WITHOUT OVEREATING

• With other healthy foods combine your treat. Whether its ice cream, chips, cake, or chocolate you can still enjoy your favorite high-calorie treat. Along with a lower-calorie option eat a smaller serving. Add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip, for example. You can eat a diet-friendly portion of your favorite treat without feeling deprived by piling on the low-cal option.
• Schedule your treats. When you get to indulge in your favorite food establish regular times. Maybe you enjoy a small square of chocolate every day after lunch for example, or every Friday evening a slice of cheesecake. You’ll stop obsessing about them at other times once you’re conditioned to eat your treat at those times.
• Make your indulgence less indulgent. In your favorite treats and snacks find ways to reduce fat, sugar, or calories. Cut back on sugar, making up for it with extra cinnamon or vanilla extract if you do your own baking. You can also eliminate or reduce high-calorie sides, like whipped cream, cheese, dip, and frosting.
• Engage all your senses—not just your taste sense. By lighting candles, playing soothing music, or eating outdoors in a beautiful setting you can make snack time more special. Out of your treat you can get the most pleasure and the most relaxation by cutting it into small pieces and taking your time.

TAKE CHARGE OF YOUR FOOD ENVIRONMENT

By taking charge of your food environment set yourself up for success: when you eat, how much you eat, and what foods you make easily available.

• Eat early, weigh less. That consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds suggest early studies. The thing that can jump start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calorie, is eating a larger, healthy breakfast.
• Fast for 14 hours a day.  Earlier in the day eat your last meal and then fast until breakfast the next morning. Eating only when you’re most active and giving your digestive system a long break each day is simple dietary adjustment suggested some studies.
• Serve yourself smaller portions. By using small plates, bowls, and cups is one easy way to control portion size. What makes it difficult to assess how much you’ve eaten is eating out of large bowls or directly from the food container or package. This will make your portions appear larger. You can slow eating and feel full sooner by using smaller utensils.
• Plan your meals and snacks ahead of time. If you have thought out healthy meals and snacks in advance you will be more inclined to eat in moderation. In plastic bags or containers you can buy or create your own small portion snacks. Eating on a schedule will also help you avoid eating when you aren’t truly hungry.
• Cook your own meals.  To control both portion size and what goes in to the food allows you cooking meals at home. More sodium, fat, and calories contain restaurant and packaged foods than food cooked at home, plus the portion sizes tend to be larger.
• When you’re hungry don’t shop for groceries. Create a shopping list and stick to it. Avoid high-calorie snack and convenience foods.
• Out of sight, out of mind. Limit the amount of tempting foods you have at home. Store snack foods and other high-calorie indulgences in cabinets or drawers out of your sight if you share a kitchen with non-dieters.

MAKE HEALTHY LIFESTYLE CHANGES

By making healthy lifestyle choices you can support your dieting efforts.

• Get plenty of exercise. A dieter’s best friend is exercise. It improves your resting metabolism and burns calories. Three 10-minute spurts of exercise per day are just as good as one 30-minute workout, showed some research.
• Turn off the TV. Watching television you actually burn fewer calories than you do sleeping! Get a little workout in while watching if you simply can’t miss your favorite shows. Do easy exercises like squats, sit-ups, jogging in place, or using resistance bands or hand weights?
• Drink more water. By replacing soda, alcohol, or coffee with water reduce your daily calorie intake. Thirst can also be confused with hunger; you may avoid consuming extra calories by drinking water.