Trying to lose that extra weight but need some help? Implement these easy-to-follow tips and you’ll be on your way to reaching your goals!
1. Have 5-6 small meals a day to increase your metabolism and lose weight.
2. Plan and prepare your meals the night before so you are set and ready to go the next day. This way you won’t be forced to eat out.
3. Select high-protein foods to provide a constant supply of amino acids. This prevents a catabolic state, promotes an anabolic state and keeps your metabolism high.
4. Reduce your intake of high-density carbohydrates to avoid a rise in blood sugar and insulin levels.
5. Drink 8 glasses of water every day to flush out toxins.
6. Do cardio on an empty stomach in the morning to burn more fat.
7. Perform weight training 2-5 days per week, to increase lean muscle and metabolism.
8. Carry a small notebook with you for the first week everywhere you go, to keep track of your food intake
9. Buy a pedometer and clip it to your waist; aim for an extra 1,000 steps a day.
10. Once a week, indulge in a “cheat meal” that consists of higher calories and carbohydrates to increase thermogenesis.
11. Perform at least 30-60 minutes of cardio 4-6 days per week.
12. Find a workout/weight-loss buddy to help motivate you.
13. Clean out your closet of “fat” clothes. Once you’ve reached your target weight, donate your old clothes to charity.
14. Bring more “blue” into your life. The color blue functions as an appetite suppressant. Some weight loss plans even recommend eating your food off of a blue plate.
15. Downsize your dinner plates. Studies show the less food put in front of you, the less food you’ll eat.
16. Focus on portion control. The worst trend of the past few decades has been the increase in serving sizes. Cut servings in half when eating out, or order a half-portion.
17. Weigh all of the meals you prepare yourself and focus on the proper serving size of each small meal (6-8 ounces).
18. Put out a vegetable platter. A Pennsylvania State University study found that eating water-rich foods such as fresh vegetables reduces your overall calorie consumption.
19. Avoid white foods. Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain.
20. Switch to ordinary coffee. Fancy coffee drinks from popular coffee houses are often loaded in calories and are made from whole milk, sugar, whipped cream and sugary syrups.
21. Use nonfat powered milk in your coffee. You will get the nutritional benefits of skim milk, and the powdered milk won’t dilute the coffee the way skim milk does.
22. Eat 90 percent of your meals at home (or self-prepared meals). You are more likely to eat more when you eat out than when you eat a self-prepared meal.
23. Avoid any prepared foods that list sugar, fructose or corn syrup among the first four ingredients on the label.
24. Look for sugar-free varieties of foods such as ketchup, syrup, mayonnaise and salad dressings.
25. Eat slowly and calmly! Put your fork down in between every bite of food. Your brain lags behind your stomach by about 20 minutes when it comes to delivering the signal of satiety (fullness).
26. Try not to eat out of boredom. Many of us eat out of boredom, frustration or nervousness, so much that many have forgotten what real hunger feels like.
27. Use salt-free flavorings instead of relying on butter and creamy or sugary sauces. The Mrs. Dash seasonings are great!
28. Eat fruit instead of drinking fruit juice. Fruit juices are high in calories and added sugars. For the calories in a juice-box-size of apple juice, you could enjoy a medium-sized piece of fruit.
29. Substitute a handful of raw almonds instead of a sugary snack. Eating portion-controlled, moderate-fat snacks, such as nuts, over high-sugar and high-sodium snacks are helpful in weight loss.
30. Don’t eat in front of the television. Studies have shown that people tend to consume more calories when they eat leisurely in front of the TV instead of at a table.
31. Switch from regular milk to 2 percent. If you already drink 2 percent, go down another notch to 1 percent or skim milk. Each step downward cuts the calories by about 20 percent.
32. Order wine by the glass and not by the bottle. This will allow you to be more aware of how much alcohol you are consuming. Moderate alcohol consumption can be good for your health, but alcohol is high in calories.
33. Order dressings and sauces on the side! When you are eating out, always ask for your salad dressing on the side so you can control the amount on your salad. Some dressing and sauces are high in fat and calories.
34. Brush your teeth after every meal. If your mouth is clean and minty fresh, you will be less inclined to continue eating.
35. Some like it hot! Capsaicin, the ingredient in hot peppers, also helps to reduce your appetite.
36. Weed out calories you’ve been overlooking, such as: sauces, dressings, spreads, condiments, etc. These calories count, whether or not you have been counting them, and they could make the difference between weight gain and weight loss.
37. Watch what you drink. Stop the consumption of drinks containing sugar, and replace them with water, tea, coffee or drinks with artificial sweeteners. Drinks with sugar add more calories in the diet and do not lead to the feeling of satiety or satisfaction.
38. Avoid partially hydrogenated foods. Oils contain high levels of trans fats. A trans fat is an otherwise normal fatty acid that has been “transmogrified,” by high-heat processing of a free oil, making it a more unhealthy fat.
39. Avoid high-fructose corn syrup. High-fructose corn syrup, sometimes called corn sugar, has become a popular ingredient in sodas and fruit-flavored drinks. In fact, high-fructose corn syrup is the most common added sweetener in processed foods and beverages.
40. Drink green tea. Green tea contains polyphenols and catechins, which contribute to the increase of metabolism and fat loss.
41. Be careful of “light” products. Products labeled as “light” or “low-fat” do not mean low-calorie. Just because it says light doesn’t mean you can consume a lot of that product.
42. Do not get on the scale daily. Bodyweight can fluctuate hourly, so weighing yourself every day can cause more confusion than clarity.
43. Keep a diary for triggers that hinder weight loss. Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness.
44. Never crash diet to lose weight. When you lose weight rapidly, your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks it’s starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie.
45. Substitute foods instead of eliminating them. Although many people feel that “diet” or “reduced-fat” foods do not taste as good as the original, it can be a big help to buy less fatty snack foods. Try out different reduced-fat brands and items and who knows? You may find something that you like even better than the original. The key is making sustainable changes.
46. Order a kid’s meal. When eating out, you can order an individual pizza or a small sandwich. In this way, you keep the calories low and the quantities consumed under control.
47. Eat seasonal fruit and vegetables. If you do not like certain fruits or vegetables, this is possibly due to the fact that you eat them when they are out of season. Seasonal fruits and vegetables are more delicious and less likely to disappoint you. They are tasty and healthy and help weight loss!
48. Adopt the standards of the Mediterranean diet. It is a fact that the Mediterranean diet is a standard for any form of diet. The ingredients are simple. Use virgin olive oil as often as possible, preferably in salads with fresh vegetables, eat legumes one to two times a week and replace meat with fish when possible.
49. Prefer fish and seafood. Especially in the summer, you should eat light. The main concern is replacing meat with fish. Therefore you should prefer fish instead of meat, which will provide you with the necessary feeling of satisfaction, but with fewer calories and in a healthy way.
50. Treat constipation problems. In their efforts to start a diet, many individuals experience constipation problems, which, apart from the adverse effects on the body, also affect the weight loss process. The daily consumption of more fiber, which has the capacity to contribute to the greater mobility of the gut, and the increased consumption of liquids, helps to correct the metabolic function. So you should increase the consumption of fruits and vegetables like oranges, apples, pears, plums, broccoli and greens.
51. Do not “pick” while you prepare! In a conducted research, it was discovered that the calories women recruit during cooking touch the 300 mark!