Losing 5 to 7 percent of your current body weight can help you to make significant improvements to your overall quality of life and health, notes the Weight-Control Information Network, part of the National Institutes of Health. To lose a healthy amount of weight, diet ideas have to help you make sustainable and healthy changes to your eating habits and lifestyle. Successful weight loss can be hard, but there are ways to accomplish it.
Get a Clean Palate
After you finish eating a meal, clean your palate. Take time to brush your teeth or use mouthwash after finishing each meal. This will give you a clean fresh feeling in your mouth and you will be less tempted to continue eating or eat more after your meal.
Walk Away
When you are done eating a meal don't continue to sit at the table with the food. This will make you likely to continue to pick at and eat more food, which will lead to unnecessary calorie intake. Instead, get up from the table and move to another room. Make sure and pick up all the food and put it away or throw it away.
If you are eating out with a group of people and you cannot leave the table, ask the waiter for a to-go box to take healthy leftovers home. If there is nothing healthy left over, ask the waiter to take your plate as soon as you are finished.
Give Yourself 20 Minutes
When you feel hungry, give yourself 20 minutes before eating food and instead drink an entire 8-ounce glass of water. Often, thirst is confused with hunger and if you drink a glass of water and wait 20 minutes you will be able to determine whether you are actually hungry or if you were only thirsty.
If you still feel hungry 20 minutes after drinking the water then you should eat something healthy.
Fill Up on Fruits and Vegetables
Fruits and vegetables are high in fiber and generally low in calories, which make them a valuable food for you if you are trying to lose weight. Fiber-rich foods will fill you up on less food and keep you feeling full longer. Therefore, eating more fruits and vegetables will allow you to eat less making weight loss easier.
Eat fruits and vegetables as snacks. Berries come in a natural bite-size form that is easy to carry from place to place. Make vegetables the main course at every meal. Increase the vegetable content in every dish you make by adding additional vegetables or increasing the amount of vegetables in the recipe.
Maximize Your Calorie Burn
The more muscles you have the more calories you will burn while engaged in every activity, from sleeping to exercise. According to the Diet Channel website, increasing your muscle mass is a great way to increase your metabolism and prevent obesity.
By engaging in strength-building exercises at least three days out of each week for 20 to 30 minutes a session, you can begin to increase your muscle tone, which will result in you maximizing your weight loss through increased calorie burns.
Member Comments