People who are planning to go on a diet think they should not eat for 2
meals a day only to pig out on steak, chocolate, and chips later in the
day. Many people have fallen for it, but you're not alone. Millions of
Americans are facing a tremendous weight problem despite fitness
programs and equipment made available each year. So if you are one of the
hapless millions who have tried everything, here are ten simple and
practical weight loss tips to help you lose weight and keep it off.
1. Eat on smaller plates.
People finish what they eat - whether it's pop corn in a supersized
bowl or large bowl of ice cream, leading to excessive pounds that are only
hard to get rid of later. But prevention is better than cure, they say,
so avoid too much calories by eating on smaller plates or bowls, and
utensils.
Research shows that people are not aware of how much food they eat when
they use large plates. But using smaller plates, bowls or utensils can
make you full while eating less.
2. Learn portion control.
People get fat because they don't measure how much food they eat,
period. I don't suggest that you use scales and rulers, but you can use your
hand and other visual representations to measure how much is enough,
since "moderate" means differently to every one. For example, a deck of
cards is equivalent to a 3-ounce serving. A ping pong ball is equivalent
to 2 tablespoons of salad dressing. And a cup of pasta or rice is
equivalent to a baseball.
3. Eat whole grains and high-fiber cereals.
Replace chips and cookies with high-fiber cereals. You don't have to
deprive yourself of nutrients when going on a diet; you can gain lots of
nutrients while trying to lose weight. Research shows that dieters who
ate cereals high in fiber and whole grains were able to lose weight
effectively while improving the quality of their diet.
4. Recognize hunger triggers.
Is it real hunger, or is it just boredom? Recognize the real hunger trigger first
before you go look for food. If it's just boredom, do something else. If you're
stressed, talk to a friend or get a massage.
5. Mind your beverage.
Another culprit to excessive pounds is that beverage that goes along with a valuemeal. For Americans, they make up 50% of daily excessive calories. Cut back on soft drinks, coffee and fruit drinks and replace them with unsweetened tea and coffee.
6. Eat more protein.
Eating foods high in protein can make you feel full longer than when you eat a meal with no protein-rich food. So include an egg, meat, or any other source of protein to make you less hungery later.
7. Surround yourself with low-calorie foods.
Your tendency to snack on chips and chocolates increase when they are present in your fridge. Next time, buy fruits and high-fiber cereals when you go shopping and keep them in your kitchen.
8. Eat breakfast.
It's not called the most important meal of the day for nothing. And for dieters, it
has an additional benefit - it prevents you from binge eating later.
9. Drink lots of water.
When you are dining out, your diet has the chance to be ruined because of all the good food in front of you. The trick is to drink a big glass of water first before eating that main meal. It curbs your appetite and makes you want to eat less because you're already "full."
10. Eat everything in moderation.
As a general rule, eat everything in moderation! As tip #2 states, "moderate" means differently to every one, so learn to measure your food intake accurately. Use your hand in measuring the food to eat. And eat only when you're truly hungry.Losing weight is a big battle that seems difficult to overcome. But the bigger challenge not lies in how to lose weight, but how you can keep it off forever. So start learning the techniques above, and make them part of your habits.
