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15 BEST DIET TIPS EVER
EXPERTS SHARE THEIR TOP TIPS FOR WEIGHT LOSS SUCCESS
Best Diet Tip No. 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 citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"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," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness
Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting 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 enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"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 as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
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 yogurt, cheese, nuts, or beans, at meals and snacks.
Best Diet Tip No. 9: Spice it up.
Add spices or chiles 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 Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Best Diet Tip No. 10
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:
94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
Frozen vegetables
Bags of pre-washed greens
Canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken breasts
A few containers of pre-cooked brown rice
Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11: Order childrenâs portions at restaurants.
"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
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.
Best Diet Tip No. 12: Eat foods in season.
"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."
At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.
Best Diet Tip No. 13: 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," says Sass.
Best Diet Tip No. 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.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 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, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.
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.
80 AWESOME WEIGHT LOST TIPS
General weight loss tips
Remember to keep your goals in sight to motivate yourself.
5 Word Diet Plan – and the only one that works: Eat Less and Move More!
Doing the 30-day challenge to make something a habit really helps make exercise a no-brainer. The first step is getting yourself to do it, after that, the gains are much easier to make.
To be successful you need to change your life. You need to take control of the bad habits you have turned into an unhealthy life. You need to be excited about it too. And you have to believe that you can do it. Dreams turn into reality very quickly when you work hard.
Don’t try to lose weight. The number one indicator of excessive weight gain in the future is attempting to lose weight in the past. Don’t diet, it won’t last. Instead get up and go get more exercise.
Ultimately weight loss is about the balance between calories taken in and calories burned. Take the weight you want to be and the activity level that you maintain and calculate the number of calories that you should eat to maintain that weight. Now you have to eat fewer calories than this number, on average, over time to lose weight and achieve your target. Keep a food diary with full daily calorie calculations. Write down everything.
Never, never, never eat between the 3 main meals. Then eat what you want when it is time to eat.
Avoid processed food, or at least food where you can’t pronounce the ingredients. Keep it as natural as possible.
Stop watching the scale every day. If you weigh yourself, do it just once a week — as soon as you wake up, after you use the bathroom.
No matter how much you want a change in your life, nothing will happen until you DO something. You can talk about starting an exercise regiment and eating healthier foods all you want, but nothing will change until you START DOING IT.
Change your schedule, if possible. If you exercise in the afternoon but overeat while while watching TV at night, try exercising at night. Go to work earlier, come home later, schedule your walks during times you know you’re vulnerable to snacking. Switch things up to help break bad habits.
For people who want to lose 100+ pounds, dealing with the underlying issues of self medicating depression or anxiety is going to be a lot more effective then anything else. Feeling bad about being fat and trying to lose weight, or putting yourself in exercise situations you dont feel comfortable in are not going to really help until the underlying issues of using food to treat boredom or anxiety or depression. After treating this underlying problem, the good habits will come without nearly so much struggle.
Start small. Changing your lifestyle overnight is very bad for your body and your mind. You’ll get sick of eating oatmeal 3 times a day, or grapefruit. Your life should be enjoyable and healthy!
Tell people around you what you’re doing. This will keep you motivated to continue. Don’t ask for their support, but say “I’m on this new thing where I’m going to kick my butt at the gym/road/bike today and” whatever.
Be aware of self-deception. It can sneak up on you from any angle. Examples of food deceptions: Breaded/fried chicken breast does not constitute an optimally healthy protein source, compared to simple grilled chicken breast. Potatoes do not constitute a viable vegetable source (they are a carbohydrate source).
Derive your self worth from something other than a number on a scale and instead gift yourself a body that will function well to serve your noble life’s goals.
Never give up, even after you have failed a few times. When you fail, start over. Watch those TV programs like “The Biggest Loser” or “Celebrity Fit Club”, because they are great motivators.
Rewards! New clothes make awesome rewards for weight loss. Going out with friends (but not for anything food related) is a great reward.
Weigh yourself but also take your measurements. Sometimes your scale won’t budge but your waistline will.
Get enough sleep – that’s the first and most important step. Without sleep, it’s harder to plan your meals, to exercise, or to consciously eat healthy.
Tell others your goals. Not only will you then have someone else also expecting you to perform but you’ll gain a cheering section!
Focus on one thing at a time. Everything we do is based on habits. If you’ve got to both get into the habit of eating great AND exercising daily, you run a big risk of getting overwhelmed when you’re not seeing results or you slip a little.
Find motivation other than within yourself. Workout FOR somebody else that you care about (your kids, loved ones, friends etc.). When you don’t feel like working out, remember that you’re doing it for them.
Focus on health and NOT weight loss. It is far more important that you live a happy, healthy life than look good naked. You’ll thank yourself when you are 80 and still lead an active life.
Healthy eating tips
Water water water. It kick-starts your metabolism. Stop drinking soda.
Make one change at a time. Don’t cut everything out at once. For example, cut out fried foods. When you’re used to that, cut out soda, etc.
Lay off the rubbish food, apart from one day a week where you can eat what you like – it’ll help you stick to it and you won’t have the temptation to eat rubbish all the time.
Eat according to the Glycemic Index, sticking with low and medium index foods.
Be mindful of what you are eating. Keep a food journal or diary. Seeing it in writing always gives it weight and helps reveal patterns or triggers.
Stop the evening eating. You don’t want to eat and then go to sleep. All those calories just sit there unused while you sleep.
Eat mostly raw fruits, veggies and nuts.
Brush your teeth early in the evening rather than just before bed. It keeps you from snacking if you’re not really hungry.
Cut wheat-flour based products out of your diet. Wheat is surprisingly easy to replace when you start thinking about it – rice, oats (still some gluten there, but a lot less), more vegetables.
Portion control used with a 20 minute wait time — wait 20 minutes after eating the sensible portions, and then see if you still feel hungry. Nine times out of ten, you won’t. If you do, get a little more.
Cut out sugar.
No fast food. Period.
Commit to one diet — and stick to it for life. Start by making a list of low-calorie foods that you love, that you find satisfying; and when you’re hungry make sure you eat lots of those foods.
If you’re a parent, don’t absorb “invisible” calories by eating your kids’ food.
Snack between meals – starving yourself for 6 or 7 hours at a time between lunch and dinner means you will overeat at dinner.
Eat slow and you will only eat as much as you need to be full.
Whenever you eat, think about how much food you would waste by overeating. Your body doesn’t *need* all the food that’s on your plate, why waste it? You could eat the leftovers for lunch the next day and save yourself some money, or you could split it with your loved one and have company while you eat. You could give it to the homeless guy down the block who REALLY needs it. Any reason you find not to waste that food is a good one.
Lentils.
Everything in moderation. If you really want French fries and a hamburger, or ice cream, or a cookie
it’s OK to indulge a little occasionally. Key word is occasionally. Better to indulge a little, than to binge later.
Learn to cook, from scratch. That way, you control what you are eating.
Don’t buy into the idea of “diet” foods. It’s better to eat the original food that has been less processed and only eat less.
Observe your hunger patterns. Choose a bedtime that’s early enough to keep you from after-dinner snacking. Stick to that bed-time. If you must snack before bed, have a something small and healthful. Maybe a tiny portion of whole grain cereal with milk.
Eat lots of fiber, it’s surprisingly filling compared to that cupcake.
Eat as soon after you get up as possible. This gets your metabolism working at a higher rate sooner in the day.
Cut out alcohol or reduce your intake to one or two glasses a week.
If you are hungry between meals, try eating a small portion of food that is high in protein. It can be more effective to eat one piece of cheese or some yoghurt or nuts than to eat bread or crackers or other snack foods.
Go to bed early and get up early. If you stay up late, you will overeat, guaranteed. It doesn’t matter if you are a night person; change into a morning person. When you go to bed early, you don’t think about food all night.
Instead of counting calories, concentrate on reducing your fat intake. Fat that you eat converts more readily into body fat than does protein or carbohydrate.
Try to enjoy your food, eat it slowly and consciously.
Only diet on weekdays. Don’t binge on weekends, but save two days a week to eat the yummy things. Also, because many people really can’t break that chocolate addiction, calculate one treat every day into your calories.
Positive change is easier than negative change. Instead of thinking of foods that are “bad” and that you feel like you need to cut out, think about all the new recipes and foods you will get to try if you start experimenting with more vegetables, more beans, more spices, etc.
Don’t count calories after you each them, count before.
Create a routine for what you eat – for a month, do not think of food as something to be enjoyed, think of it as fuel.
Take one of the three meals a day, and make it healthier (veggies, fruits, whole grains, etc.). Combine this with drinking ONLY water when at work, and it’s quite the effective method to lose a few pounds.
Eat a varied diet. Only, half your usual portions.
Eat nothing that you have not bought yourself, cooked yourself, and cleaned up after. This way laziness works in your favor. If you don’t feel like going to the store, or if you have stuff but don’t feel like cooking it or cleaning up afterwards, you are less likely to eat.
If you’re a stress eater, try sunflower or pumpkin seeds. Lots of chewing, not many calories. Just don’t spit the seeds on the floor.
Reduce the intake of three white things – white flour (all purpose flour), salt and sugar. Get rid of white flour completely if possible.
Exercise tips
Go backpacking. Carrying a heavy pack and walking around a lot will help you shed a lot of pounds.
Exercise 3 times per week.
Exercise: any kind any time. Sure there are better times and better exercises for fat burning, but they all beat sitting on the couch.
Cardiovascular training in the morning before you eat breakfast. This forces your body to utilize stored body fat for energy rather than carbohydrates, since you are in a carb-depleted state after having not eaten for 8-10 hours.
Regular aerobic exercise helps, for a period of at least 40 minutes.
If you can’t run, start slow by walking for 9 minutes and jog for 1 minute. Do that a couple of times and then slowly exchange the minutes walking for minutes running.
Buy a pedometer and try to get 10,000 steps per day in. That’s about 5 miles +/- depending on your stride length.
Walk everywhere (carrying a baby while you walk also helps a lot).
Swim, swim, swim.
Find fun exercise. Join a softball team, commute to work on a bike, whatever. Your strategy should be time-sensitive – only make choices you can see yourself committing to for years, be it gym, dieting, whatever – temporary won’t work.
If you are resistant to exercising, consider volunteer labor. Walk dogs at the animal shelter. (Find a shelter at Petfiinder.com. Do beach or riverside clean-ups with a local environmental group. Volunteer on building and repair projects.)
Replace your least favorite TV show with mild calisthenics for 30 or so minutes.
Get an active dog! They will force you to get outside every day, and they make the best exercise companions.
Make friends (if you haven’t already) with very physically active people. If you have very active friends, you will be exercising without even noticing it because you will be having fun with friends.
Do squats while brushing the back sides of your teeth and calf rises while brushing the fronts. Then you get in at lease some exercise and also brush long enough.)
Take the stairs. Walk or bike ride that short distance instead of driving.
Use those multi-colored stars on the calendar for each day you’ve achieved your goal — exercise, diet, whatever it is. Gives you something, small as it may be, to look forward to.
Start walking outside to get fresh air, which translates into better mood. If rains, use treadmill. But walk fast, no sissy stuff.
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BEST SUPERFOODS
FOR WEIGHT LOSS
Superfoods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?
Black beans
A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat.
Oats
Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
Avocados
There's no reason to be afraid of eating fats—as long as they're the right fats.
Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.
Salmon
Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don't know if they get enough of this essential nutrient.
Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6.
Blueberries
Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.
Broccoli
Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too.
USE THESE SIX SPICES
TO BURN FAT FAST
Spices can turn mundane bland foods into culinary delights, and that's there primary use in our modern world. Some "foodies" recognize how they support health as well, sometimes as an antioxidant, an anti-inflammatory, anti-fungal, antimicrobial, or a combination of any or all of those attributes.
But not many realize that spices can also help burn body fat. That's right, you can spice it up while eating a little less and staying off sugars and simple or refined carbs. Just make sure you use organic herbs that aren't irradiated. Purchasing them from bulk sections is less expensive.
Cinnamon comes up on almost everyone's list of fat burning spices. Could be that cinnamon's ability to stabilize glucose blood levels is a factor. It's been clinically proven to help stabilize blood sugar levels with Type II diabetics. It also happens to have all the attributes mentioned in the first paragraph.
Using three grams daily for eight weeks improved blood glucose and lipid levels. After the eight weeks, the treatment group demonstrated weight loss and lower BMI (body-mass index). The journal report is in source [1] below if you wish to review it yourself.
It's easy to add cinnamon to coffee or tea, smoothies, or use it in cooking. Adding cinnamon to a baked apple while holding the sugar may be a good weight loss treat to satisfy your sweet tooth.
Cardamom is another spice that goes well with coffee or tea. It's best to buy fresh whole organic cardamom seeds and grind them into a fine powder as used.
If you drink coffee, a rumor among Ayurveda medicine advocates is that adding ground cinnamon, cardamom, and nutmeg to coffee ameliorates coffee's adverse health effects while punching up flavor. You can get your caffeine buzz with less guilt.
Cayenne has many positive health aspects, especially regarding heart health. But it can also be used to help you lose weight if used often enough. If you don't like hot, spicy foods, you can try it the Dr. John Christopher way.
Dr. Christopher was a famous master herbalist nicknamed Dr. Cayenne because he used this herb in so many ways. For heart and cardiovascular health or digestive maintenance, he recommends gulping down a teaspoon of cayenne powder with at least a 40,000 heat unit index (SHU) in pure water. (http://www.naturalnews.com/028954_cayenne_tonic_herbs.html)
Okay, it's really hot. But you can dowse that immediately with a cold beverage. Then it's over. Not all of us can tolerate chewing and swallowing spicy hot foods for several minutes. If you enjoy eating that way, go for it as often as possible for burning fat.
Garlic is well known for its antibacterial properties. It also contains phytochemicals that break down fat deposits. Find a way to consume a couple of cloves raw often. Chewing a garlic clove with a bit of raw honey is one method. Wrapping it in a lettuce leaf or inserting into a tomato slice works too.
Onions are easy to eat raw. They also contain fat burning phytochemicals. Simply slice them up into salads and enjoy.
Turmeric has many positive qualities, possibly more than any other spice. It's a terrific antioxidant and anti-inflammatory. Clinical trials have found it useful as an adjunct for treating cancer.
Many who treat their cancer away from the medical mafia's toxic treatments incorporate turmeric with a "cancer diet" and other natural remedies.
In addition to all that, turmeric helps reduce fat in the liver, which in turn helps the liver metabolize other fats that have accumulated from excess sugars and refined carbs. Ironically, turmeric should be taken with a fat.
Traditionally, it's heated slightly in milk or coconut oil. Ground black pepper is added to enhance assimilation.
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