As much as weight loss requires sacrifices, they need not to be that great. The use of the following tips will help even is starting off a diet plan. It may also help if you have hit a weight loss platue and are trying to snap out of it. It even can help in losing the last 10 pounds. It is a balanced and flexible plan that you can use for as long as you want.
1. Being aware of what you are eating helps you to plan healthy meals and snacks. It also helps you realize where you are taking your calories from. Keep a note of everything that you eat and drink in some sort of diary. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. Later reviews on this diary will expose some interesting things.
2. Halve your intake of all pure or added fats. This is a simple tip to apply. All it means is that you will start using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frying pan. Keep this up and you cut back significantly on the calories you consume daily.
3. Limit high glycemic index foods to three times per week, particularly sugary treats. This includes chocolate, ice cream, desserts, cake, pastries, cookies, and the like.
4. Cut back on high fat sources of proteins like eggs, nuts and red meat. Instead include a lower fat source of protein at most meals; for example chicken, fish, beans, cottage cheese, or low fat yogurt. Have the eggs, nuts and red meat occasionally but not every day.
5. Plan at least one lunch and dinner every week without any animal proteins like meat, eggs or cheese. The idea is to increase fiber and reduce fat. Build those meals around whole grains, vegetables and beans.
6. Cut back on the fat content you get in milk products. For example if you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Also always opt for lower fat cheese and yogurt. And when you buy yogurt check that it does not contain added sugar.
7. Target to have at least two servings of fruit every day. Whether as a dessert or snacks it does not matter. Choose fruit that is in season so that you can have variety along the year.
8. Always choose to water instead of sodas, juices, milky drinks or even alcohol. Hot water with a slice of lemon can be very refreshing in the morning. Do not be deceived by the diet sodas - the sweet taste just encourages you to crave sugar.
9. To curb hunger pangs, include at least two servings of vegetables at lunch and dinner. If you are still getting hungry, have more. The fiber will keep you full for longer.
10. The body is slow to register when you are full. So it is easy to eat too much if you are racing through your meals. Therefore eat slowly.
11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.
12. Always choose whole grains over processed grains. The fiber will give you a fuller feeling and also help your digestion. In combination with regular vegetables, they can help you cut weight fast without struggling with hunger.
13. When you have the choice of eating or drinking choose to eat. For example opt for fruit instead of drinking juice. If you have soup, make sure it is chunky. Choosing food that you can chew will increase your fiber intake. The act of chewing will make you feel more satisfied too.
14. Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food. Plan your meals and snacks ahead of time.
15. Eating with the TV on is a no no. And this includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV. This is probably because we are much less aware of what we are eating.
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