Posted on July 23, 2016
Before you barge into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when a glass of water is all that you needed. If plain water doesn’t cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea
Tip No. 2: Eat protein at every meal.
Protein is the ultimate fill-me-up food — it’s more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.
Tip No. 3: Be watchful about your nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack which you may indulge in guilt free. However, best practice in my opinion is to avoid eating late night unless the hunger really sets in.
Tip No. 4: Enjoy your favorite foods.
I have heard this very commonly. I am off from ice creams for a month to lose weight. Instead of omitting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods — the key is moderation.
Tip No. 5: Eat several mini-meals during the day.
But when you’re hungry all the time, eating fewer calories can be a challenge. “Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day — dinner should be the last time you eat.
Tip No. 6: Spicify and Herbify your meals.
Add spices and herbs to your food for a flavor boost that can help you feel satisfied. “Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you won’t eat as much,” says American Dietetic Association spokeswoman Malena Perdomo, RD. One’s diet may hinder weight loss if it’s too high on salt. Replacing salt with herbs and spices is a sure way to lose weight and bosst metabolism.
Knowing what can be your to go healthy quick fix in times of hunger can help you save oodles of calories from ordering pizzas and burgers in the last min. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, unprocessed cheese, tomatoes, canned beans, pre-cooked chicken breast and bags of salad greens.
Tip No. 8: Order children’s portions at restaurants.
Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won’t bat an eye when you order off the kids’ menu. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Tip No. 9: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. “You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables.
Tip No. 10: Always eat breakfast.
Do you think skipping breakfast makes it easier to lose weight? Well, many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight — and keep it off — always make time for a healthy morning meal, like high-fiber cereal yogurt and fruit.
Tip No. 11: Include fiber in your diet.
Fiber aids digestion, prevents constipation, and lowers cholesterol — and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber’s benefits, most women should get about 25 grams daily, while men need about 38 grams — or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.
Tip No. 12: Clean the cupboards of fattening foods.
If you have chips in the pantry and ice cream in the freezer, you’re making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it — preferably by walking.
Tip No. 13: Lose weight graually.
If you’re losing weight but not as fast as you’d like, don’t get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you’ve lost just 5%-10% of your body weight.
Tip No. 14: Get enough sleep.
When you’re sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you’re full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.
Tip No. 15: Understand portion sizes.
Faulty understanding of portion sizes can prevent you from losing weight inspite of following a diet. To right-size your diet, use a kitchen scale and measuring cups to measure your meals for a week or two. If you are unclear about your portions, check with your dietitian. Maybe this is the thing to be corrected to see the numbers dropping.
Tip No. 16: Limit alcohol to weekends.
Are you saving upon calories from your food only to splurge them on your drinks? Bad idea!! Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don’t require those calories, they can get converted into fat. Enjoy your favorite alcoholic beverage on weekends only, with just one drink for women per day, two for men.
Tip No. 17: Keep a food diary.
A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you’re consuming — leading you to ultimately take in fewer calories. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.
This is also true with my experience with clients. Those who have successful weight loss are the ones who are religious in penning down their daily meals and activity logs and sending across to me. This also gives me an insight in to their diets and find out why they may be not losing weight inspite of diet being advised. And trust me, evaluating their diets does help to get the facts right and get the ball rolling.
Tip No. 18: Celebrate success (but not with food).
You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don’t celebrate with a sundae or deep dish pizza.
Tip No. 19: Get help from family and friends.
Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they’ll join you in exercising, eating right, and losing weight. When you feel like giving up, they’ll help you, keep you honest, and cheer you on — making the whole experience a lot easier.
Tip No. 20: Don’t go for the quick fixes.
Our world is loaded with weight-loss hypes in the marketplace that claim to have the ability to take off 10 pounds in 15 days and whatsoever. These tall claims are intensely luring and can get anyone tempted to try them. But you and I both know these schemes don’t work in the long term and are not sustainable. Save your money, but more importantly, save yourself from the emotional pain when these gimmicks fail. Be realistic. Jump-start your weight-loss program in ways that make sense, and not only will you be thinner, you’ll be happier too.
Remember, it may be slow in the beginning as you will need to undo a lot of habits which are doing you no good. You will have to move out of your comfort zone, get active, plan your meals which you may have never considered important. But understand, habits do not change overnight. Good things come at a price and the price here is your constant action in the right direction while believing that you deserve to win and will never give up!
Here’s a recent success story of a successful weight loss client
I was 79 kgs and struggling to lose weight. Though I’d tried more than a dozen diets and exercises but had been unsuccessful. I actually gained weight. Ms. Baxi’s diet and exercise tips were a key for me. I started losing weight, dieting and exercise began to work quickly and in 8 months I lost 15 kgs . I wholeheartedly thank you for the best weight loss plan and recommend others also. Thank you so very much.