If you've been trying to lose weight for a while, then you've probably tried more than your fair share of diets, including some that are way too good to be true. You know from experience that you can't lose weight by popping a pill or drinking the newest concoction unless you make some changes to your lifestyle. However, those changes don't have to be drastic, and you don't have to give up what you enjoy in order to lose weight.
Calories, Shmalories
You might have tried some of the popular diets, whether low carb, low fat, or high protein, and some or all of them might have worked for you for a while. The weight probably crept back on over time though, didn't it? And it came back because you simply can't eat that way for the rest of your life.
Can you give up your favorite foods for weeks or months at a time? Maybe, if you have a lot of willpower. Can you give them up forever? I'm sure a handful of people can, but those people have more willpower than most of us can ever hope to have. Besides, would you want to give up your favorites permanently? I know I wouldn't.
You see, the concept behind weight loss is simple, even if the process is difficult. If you take in more calories than you use, you gain weight. If you use more than you take in, you lose weight. Forget fad diets and giving up chocolate, bread, fruits, meats, or whatever your latest diet is telling you to avoid.
Control your calories. Lose weight.
That sounds simple, and it can be with a little practice. It won't be easy; no weight loss is truly easy, but knowing that you don't have to give up what you enjoy eating can certainly take away a lot of the pain involved.
Portion control is your key to losing weight without sacrificing taste. You don't need to count calores, unless you'd really like to. You will need to be honest with yourself about how much you're eating on a daily basis.
Let's look at some examples to make things more clear.
Let's say you normally eat a bagel and cream cheese with a glass of orange juice for breakfast, and you just don't want to think about giving that up. You don't need to. Tomorrow morning have half a bagel with cream cheese. Substitute an orange for the orange juice. You've cut your breakfast calories in half, and you're still enjoying food you like.
The same principle applies for lunch and dinner. Instead of two slices of pizza, have one. Then, finish filling up with a salad or some fruit on the side. If you usually go back for second helpings, stick with one helping instead. When you reach for a second serving, take a moment and ask yourself if you're really still hungry, or if you're just reaching for it out of habit. There's a good chance that it's habit and not hunger driving your decision.
Weigh Daily
I know that most diets tell you to weigh weekly, but weighing daily gives you benefits that a weekly weigh-in won't. Knowing that you have to step on the scale tomorrow morning can be a powerful motivator to pass up extra helpings today.
Weighing daily can also allow you to monitor changes in your weight that might surprise and discourage you after a full week has gone by. While it's normal for your weight to fluctuate by even a couple of pounds from day to day, if you see a steady increase in weight each morning, you can make changes to your diet that will prevent weight gain before it gets out of hand.
Seeing a drop in weight gives you immediate feedback and encouragement, and sometimes that small amount of encouragement is enough to keep you on the plan through the tough days.
Get Some Exercise
While you may be able to lose some weight without exercising, you'll lose more and improve your health if you take some time to exercise each day. Again, this doesn't have to be a drastic change to your routine.
Try taking the dog for a longer than usual walk in the evenings. Pull a few weeds by hand instead of using the weed eater. Do a few situps while the commercials are on. Even if you begin by adding just a few minutes of exercise a day to your routine, you'll soon begin to feel and see the difference in yourself.
As an added benefit, as your lose weight and exercise, you'll feel better, which will encourage you to spend more time exercising and pay more attention to your diet. While losing weight isn't easy, it doesn't have to be impossible if you concentrate on making small, doable changes that you can stick with.
Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.
So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.
Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:
1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.
2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.
3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!
4. Order first. That way you're much less likely to be influenced by the choices of your companions.
5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.
6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.
7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).
8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.
9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.
10. If you're having a full meal, split the appetizer and desert with your companion.
11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.
12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.
13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.
14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!
15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.
16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.
17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!
18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.
19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.
20. Have your soup first. It will help to fill you up, and most soups have fewer calories.
21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.
22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!
23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!
24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!
25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!
Both Boeafitness.com & Nicky Pilkington are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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