20 Tips diet to lose weight
ID-Healthy - You've been on a diet but has not managed to lose weight?
Maybe you do so in a manner less precise as no breakfast and so on. Here are 20
tips diet adapted from webmd.com and hopefully can help you to lose weight:
1. Drink plenty of water or
calorie-free drinks
Before you open bags of potato chips,
drink a glass of water first. People sometimes confuse thirst and hunger, so as
to end up with eating extra calories, while a glass airlah he needed. In
addition, you can brew a cup of herbal tea.
2. Selective against a light meal at
night
Snacking in front of the television
while relaxing in the evening is one of the easiest ways to ruin your diet
program of course. Better shut your kitchen or avoid snacking at night. Even if
must snack, choose snacks that are low in calories.
3. Eat Some small portions
If you eat fewer calories than you
burn, you will lose weight. But when you are hungry all the time, eating fewer
calories can be a challenge. "Studies show people who eat 4-5 times per
day are better able to control appetite and weight," says obesity
researcher Rebecca Reeves, DrPH, RD. She recommends dividing your daily
calories into smaller meals or snacks and enjoying most of their food.
4. Eat protein at every meal
Try to eat protein at every meal you.
It was more satisfying your stomach than carbohydrate or fat and makes you feel
full longer. It also helps maintain muscle mass and encourages fat burning. So
be sure to incorporate healthy proteins like seafood, lean meat, egg whites,
yogurt, cheese, soy, and nuts into your diet.
5. Add the spicy flavor to food
Add chili seasoning on your food as a
flavor boost that can help you feel satisfied. "Food is loaded with flavor
will stimulate your taste buds and more satisfying, so you will not eat a
lot," said a spokesman for the American Dietetic Association Malena
Perdomo, RD
6. Fill your refrigerator with healthy
foods
Fill your refrigerator with healthy
foods such as vegetables, low-fat cheese, canned tomatoes, canned beans, wheat,
fruits and others so that you can process food of these materials at any time
when you are hungry. That way you avoid the intention to order pizza and other
fast food.
7. Message meals with a portion of the
children while at the restaurant
Ordered a dish with the size of the
children is a great way to cut calories and keep your portions reasonable. Has
become a popular trend for most people who would not hesitate when ordering
food portions for children. Another trick is to use smaller plates. It helps
that the visible portion of a lot, and if your mind is satisfied, your stomach
will be satisfied.
8. Reduce food berpasta and made from
flour
Simply by eating less pasta or bread
and replace it by eating more vegetables, you could lose your shirt or pants
size in a year. "You can save 100-200 calories if you reduce the portion
of flour on your plate and increase the amount of vegetables," says
Cynthia Sass, RD, spokesperson for the American Dietetic Association.
9. Always eat breakfast
If you think that skipping breakfast
will lose weight, do not be too sure. Some studies suggest otherwise. No
breakfast can make you feel hungry later, which causes too much chewing and
feasting at lunch and dinner. To lose weight and keep it off, try to eat a
healthy breakfast, high in fiber such as cereals, low-fat milk, and fruit.
10. Include fiber in your diet
Fiber helps digestion, prevent
constipation, and lowers cholesterol and can help you lose weight. To reap the
benefits of fiber, most women should get about 25 grams a day, while men need
about 38 grams - or 14 grams per 1,000 calories. Good sources of fiber include
oatmeal (oats), nuts, whole grain foods, and a variety of fruits and
vegetables.
11. Clean the cupboards of fattening
foods
Get rid of foods that are high in
calories and fat in your storage closet, not an exception of ice cream that is
in your refrigerator.
12. Lose weight slowly
Do not rush to lose weight in a hurry.
Losing weight takes time and can not be instant. Experts say that a realistic
weight loss is about 1-2 kg in a week. If your expectations are too high you
may be quick to give up.
13. Weigh yourself once a week
People who weigh themselves regularly
tend to lose weight more successfully. But most experts recommend considering
its own weight only once a week, so you do not slip by daily fluctuations. When
you weigh yourself, follow these tips: Weigh yourself at the same time, on the
same day of the week, on the same scale, and in the same clothes.
14. Enough Sleep
If you are sleep deprived, your body
will produce the hormone ghrelin stimulates appetite but produces less leptin to
signal you when you're full. Enough sleep also keeps you from snacking on
unnecessary activities.
15. Understanding portion sizes
For the right size in your diet, use a
kitchen scale and measuring cups to measure your portions during 1-2 weeks. Use
smaller plates and glasses to reduce the amount of your portion.
16. Eat more fruits and vegetables
The best diet is where you can eat more
food, not less. If you eat more fruits and vegetables, you should not feel
hungry because fruits and vegetables are rich in nutrients are also high in
fiber and water, which can provide a feeling of satiety. Snacking can be a good
thing as long as you choose smart snacks.
17. Chew sugarless gum
Chew sugarless gum instead of a snack
or light meal can be fattening. Chew some kind of gum gives fresh breath and
also can help manage hunger, snacking control cravings and assist in weight
loss. Although chewing gum can make you eat less, it does not mean you can stop
eating the right foods.
18. Saving food diary
A simple pen and paper can
dramatically increase your weight loss. Studies show that writing what you eat
and drink tends to make you more aware of what, when, and how much you consume
food, tell you to finally take fewer calories.
19. Celebrate your success (but not
with food)
You lose 2-5 kg a month now and
continue to decrease every week? Time to celebrate! celebrate your efforts to
lose weight can push much success, so have fun on your achievements. Do a fun
activity for you like watching movies and other activities, it's just, do not
celebrate with an ice cream or pizza on the sidelines of your activities.
20. Ask for help from family and
friends
Getting support can help you to
achieve the goal of weight loss. So, tell family and friends about your efforts
to live a healthy lifestyle. Maybe they will join you in exercising and eating
a healthy diet. When you feel like giving up, they will help you and entertain
you making you struggle so much easier.
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