Want to lose weight effortlessly but healthily? It's easy to lose weight with these easy diet tips. Pay close attention to what you eat and drink, but no need to make dramatic sacrifices! Just follow these simple guidelines to start your weight loss program or give your diet a boost when it seems to have stuttered to a halt.
1. Keep a food diary. Make a note of everything that you eat and drink. You do not need to count calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.
2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%.
3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.
4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.
5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fibre and reduce fat.
6. Plan your meals and snacks ahead of time. 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.
7. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.
8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.
9. Use whole grains wherever possible. The fibre will give you a fuller feeling and also help your digestion.
10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals. Choose food that you must chew. Again this will increase your fibre intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.
Making gradual changes is easier for both your mind and your body to accept and get used to. If you follow these easy weight loss diet tips you will not feel deprived, and you may even find that is all you need to do to reach your target weight.
Think you have to go to extremes to lose weight this year? Guess what, you absolutely don't. In fact, most people who are able to lose pounds and keep them off over the long term do so by making small changes in their diets. There are several easy weight loss diet "tricks" you can use to lose weight, feel better, and look great this year. Here are a few of the best...
1. Avoid calorie bombs.
Eating just one high-calorie, high-sugar, high-fat meal or snack per day can totally ruin a healthy diet and keep you from losing weight. For one thing, it's never good to eat too many calories (especially "empty" calories) at one time. For another thing, once you eat something really bad you'll be more likely to rationalize eating more bad stuff later in the day.
Remember, willpower and discipline can only take you so far. The most important thing is to get rid of all the unhealthy junk food in your house and to avoid places and situations where you're more likely to indulge in high-calorie foods. Avoiding "calorie bombs" in the first place makes weight loss much easier!
2. Choose healthier versions of your favorite foods.
Did you know that there are probably much healthier lower-calorie, lower-fat versions of many of your favorite foods? For instance, you can now buy ground beef that is much leaner than normal hamburger meat. Simply switching to 90% lean ground beef can save you thousands of calories over the course of a year. Plus, you probably won't notice much of a change in flavor or texture.
Are you a pizza-lover? Typical takeout pizza is loaded with fat, sodium... and thousands of calories! Switch to healthier low-fat frozen pizzas and you can still enjoy a delicious food while losing weight at the same time. Easy weight loss is all about enjoying the foods you love but choosing the "healthy" version.
3. Avoid soft drinks and high-calorie alcoholic drinks.
If you want to lose weight, the soft drinks -- especially high-sugar sodas, teas, and "juice" drinks -- have to go. They contribute thousands of empty calories to your diet every week (if you drink them). The same goes for high-calorie alcoholic drinks. Even diet sodas are starting to get a bad rap as some experts believe the artificial sweeteners can actually cause a spike in insulin levels, leading to weight gain.
For easy weight loss results, simply drink water or unsweetened teas. One delicious option is carbonated water with fresh lemon or lime juice squeezed in. If you feel like you must have something sweeter, drink iced tea sweeten it with a natural sugar substitute like stevia or xylitol. By the way, drinking lots of water also helps keep you feeling full, which can help you to avoid food cravings and overeating.
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