For people trying to lose weight, it's easy to fall prey to fad diet gimmicks that promise results but don't deliver. Equally ineffective are diets that may work but are too elaborate or restrictive to work. Real-world weight loss means having a plan that's easy to follow and safe while delivering noticeable results. With a few dieting tips and tricks, you can boost the ease and effectiveness of your next diet.
Buy a Small Cooler
Dieters often cheat, not because of cravings, but because of convenience. With few healthy options offered by most vending machines and fast food restaurants, sticking to your diet while eating on the go is often difficult. A small cooler allows you to keep healthy meals and snacks with you as you go about your day. To keep it unobtrusive, store it in your car or a drawer at your desk.
Small, Frequent Meals
The American Council on Exercise recommends spreading your calories over five or more meals per day. Frequent meals keep your metabolism high while limiting hunger and cravings. When you allow too much time to pass between meals, you become hungry, making it more temping to overeat.
Drink Water Before Each Meal
Thirst can sabotage even the most careful dieter. Often mistaken for hunger, thirst can cause you to eat more than you really need to. Before each meal, drink 12 ounces of water or unsweetened iced tea. You will not only feel full faster, but also meet the Mayo Clinic's recommendation or 2 liters of water per day.
Keep a Log
Without tracking your meals and calories, it's easy to eat too much or even too little. A detailed diet log helps you stay on track. By logging your meals and counting your calories, you'll know where and when to make adjustments to your diet. Record your body weight each week to make sure you are progressing consistently.
References
- MayoClinic.com: Water: How much should you drink every day?
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
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