There are various reasons people gain weight. Most times, weight gain comes from eating unhealthy food which gives your body more calories than are needed and not actively exercising to shed them off.
Almost universally, to reduce weight gain, we decide to go on a diet. In the following lines you will be reading the dieting tips that show you the best practices to maintain while dieting that would not only guarantee you success in your weight loss journey, but would assist you in maintaining a healthy lifestyle.
We will show you in below diet tips that losing weight is not necessarily following a fad diet.
Don’t Procrastinate – Start Dieting Now!
Weight loss should be an everyday thing. It should be a conscious effort to cultivate a routine that allows you to lose weight and stay fit.
Most people that diet usually set a date they intend to start dieting and targets for their bodies which on many occasions is unattainable.
One of the easiest weight loss diet tips is that instead of setting targets that you probably wouldn’t be able to meet why not make an effort to stop your current unhealthy habits and implement healthy ones.
Setting a start date means you gain a lot of weight before you start dieting. You start eating unhealthy because you believe by this date you would start dieting and get back in shape.
Eventually, your diet makes you miserable, it’s hard to keep up and this makes all your efforts futile. Instead, why not make it a part of your daily normal routine.
A start date is you procrastinating on maintaining a healthy lifestyle. Sometimes, you derail from your diet plan for a day and then set a new start date instead of continuing, at the end of the day you would not have achieved anything. In a few words, start dieting today for successful weight loss.
Study Your Body And Treat It Accordingly.
People think being on a diet requires you to have a strict regimen that basically dictates what and when to eat but that shouldn’t be the case. Here is a pro weight loss tip. Your diet plan doesn’t have to be rigid, you should be able to make changes every now and then.
We were born with an already designed system that is able to figure out when we are hungry and when we are satisfied.
We need to start listening to our bodies to find out what it wants. If you wake up longing for something sweet and full of carbs, go ahead and eat it but in moderation. Slip it in for breakfast or even dinner.
Trying to not indulge only makes you want it more and this can often lead to you derailing from your diet and the whole cycle restarts. Instead, eat your sweet in moderation and get back to your healthy eating. You’ll feel better and happier since you satisfied your craving and you will be willing to eat healthy the rest of the time.
Make Water Your Go-To Drink
Basically, drink lots of water, which is your zero calorie drink. When you drink enough water you are satisfied and there really isn’t room for unhealthy or junk food.
Instead of drinking soft drinks which are unhealthy, go for water. Even try to avoid fruit juice because it gives sugar spikes. Prefer whole fruits instead.
Health experts have recommended the 8 by 8 rule which is basically drinking eight 8-ounces of water which equals about 2 liters of water a day. Not everyone is able to meet this target because they are too busy or occupied to think about drinking water.
Staying hydrated is essential in preventing weight gain, and we have to cultivate the habit of drinking water. Teach your body to want water. Drinking water isn’t easy for some people so here are some tips to help you with the 8 by 8 water rule:
· Know how you like to drink water. A lot of people don’t drink water and if they do they take it in minimal quantities or would rather opt for soft drinks.
Do you prefer drinking cold water, hot water or lukewarm? Do you prefer tap water, spring water, distilled water, sparkling water?
Find out how you prefer drinking water so it becomes something you enjoy.
· Get a water bottle or glass that motivates you to drink- Buy yourself a bottle that has designs or details you like, you would most probably drink water more often. Some people prefer drinking from large bottles, others prefer small bottles. Water bottles are produced in different shapes, sizes and with different materials, get the one you like.
· Carry Water Everywhere – Water is essential and when you are thirsty having a bottle of water with you means you can take quick sips conveniently throughout the day
· Drink water before each meal – Drinking water about 30 minutes before meals can assist in losing weight. You are also somewhat full so you eat moderately and not overeat. To make water more appetizing you can add fruits like lemon, mint, strawberries or any fruit you like.
Drinking water also has numerous health benefits. It helps prevent dehydration, is good at attaining youthful glowing skin, may reduce headaches, and improve general health and performance.
Water can also be incorporated while doing your daily exercises to strengthen your joints and muscles and it prevents constipation among other health benefits.
Keep The Fact That You Are Dieting To Yourself
It is sometimes recommended that you inform people when you decide to start dieting so you have someone to check you and make sure you stay on track. This is good in some cases but it can also be a burden.
People have an opinion on everything and with dieting, most people think you have to eat extremely small quantities of food, or follow a strict regimen that doesn’t allow you to eat anything but fruits and vegetables and a host of other misconceptions on dieting.
So when you inform your friends or family members or people on social media, you have opened a room for criticism, pressure and created an avenue for people to project their beliefs on you and you don’t want that.
Dieting isn’t meant to be a chore, choosing the right diet is meant to be a lifestyle. Some people do not understand what it means to eat in moderation, so if you say you are dieting and they see you eating something they consider unhealthy they believe you have derailed from your plan and are not sticking to healthy eating.
It’s better to keep it to yourself and do what is best for you. Some people might want to change your diet plan and recommend something they believe works, but if it did for them doesn’t necessarily mean you should hop on that train because you like different things.
If you are asked about your new habits, give basic answers, do not allow yourself to be pressured.
Manage Stress; Manage Health
Some people tend to eat sweet sugary stuff when they are stressed while others completely lose every desire to eat until they resolve their problem.
Either way you need to learn to control how stressed you get so that your meals are regular and balanced.
The first thing to do is to find the source of your stress and try to resolve it before it escalates. Your problem could be something small or very complicated but make conscious effort to resolve them if possible, before you diet.
Then you work on ways to manage little situations that may get you stressed because life isn’t entirely stress free. You can easily be stressed after reading a page over and over again in preparation for an exam but you still don’t understand it. This scenario can easily make you stressed, try to relax and go back to it later.
Try to eat enough healthy food containing nutrients that can get you through hard times and the food you consume has a direct impact on your stress levels.
Serotonin is a hormone closely related to the control of emotions and mood and when it is high can help you cope with stress. Here are some things you should include in your diet when you are stressed:
· Eat food rich in potassium- Food and fruits like bananas, apricots, potatoes, spinach and many others are rich in potassium. Potassium helps to improve bone and muscle strength which can be ideal when you are feeling stressed.
· Eat vegetables: When we are stressed our immune system weakens and eating vegetables can help improve and strengthen them, thus reducing stress.
· Eat proteins: When stressed it is advised to eat food rich in protein such as eggs, meat, nuts.
· Take complex carbs: Complex carbs such as peas, bread made with whole grains on others can also be eaten in moderation to relieve stress. Reduce refined grains like white bread, white rice and bakery products from your diet.
Engaging in physical activity is a great stress buster. Try to meet the recommended weekly physical activity levels of 150 minutes.
Along with your stress free diet you can also implement other techniques that can help reduce stress such as exercising, meditating, taking walks, relaxing your muscles and yoga.
Diet Drinks Aren’t As Healthy As You Think.
A lot of people feel taking diet drinks or sodas is the way to go after all it contains zero sugar and little to no calories.
Diet drinks may not contain sugar, but they are made with artificial sweeteners and ingredients which may be harmful to the body and render your weight loss efforts futile.
In fact, it is believed that since diet drinks do not have calories, drinking them may actually lead to you craving more food that contains calories and that is the last thing you want if you intend to lose weight.
Diet drinks have also been linked to various health issues like diabetes, obesity and cancer. It has also been observed that consuming diet drinks is more likely to make you gain weight than lose weight.
So instead of consuming chemical filled diet drinks or normal sugary drinks that are more likely to be harmful to your health, take water. Water has a lot of benefits, it is natural, doesn’t require any preservatives and is recommended all over the world.
You want to lose weight, avoid diet drinks and drink lots of water!
Don’t Just Eat Greens; Eat Colours!
Fruits and vegetables are highly essential in maintaining an active, healthy lifestyle and should be incorporated in your diet plan. One of the most effective diet plans is Mediterranean diet and it places a lot of emphasis on eating fruits and veggies.
Fruits and vegetables are usually low in fat and have fewer calories provided you do not fry them. You can grill them slightly if you would prefer it like that.
Fruits and veggies get their vibrant colours from a chemical called phytochemicals” which protects the body from diseases.
Eating your colours or eating “rainbow” means eating varieties of fruits and veggies in different colours. Fruits and vegetables of different colours provide different health benefits. American Heart Association recommends that you eat plenty of vegetables and fruits to reduce risk of heart disease. So instead of eating green only, eat red, orange, yellow, blue and purple veggies too.
It helps to make a list of fruits and vegetables using the rainbow colours (ROYGBIV) and try to eat different ones in a week.
For instance, you can take the colour yellow or orange and make a list of fruits and vegetables in that colour like you see below and try to include them in your diet.
· Paw paw
· Sweet corn
· Yellow fig
· Yellow peppers
Look for recipes you can make and try incorporating your colours to make it healthy and exciting.
Avoid Unhealthy Snacking
I know sometimes, you just want to eat something. You sit down to watch a movie and you grab popcorn or a soda, doesn’t necessarily mean you are hungry but you just want to have a snack to relax with.
Most of the readily available snacks are loaded with unhealthy fats, sugars, salt and trans fat, all of which are not on the healthy diet list.
Eat snacks only when you are hungry and make sure whatever you eat is healthy and in moderation. You do not have to have something in your mouth every hour of the day.
Calorie count adds up quickly and when you become conscious of this, it might help you regulate how often you eat.
There is a technique, you can use to balance when you need to eat and when you don’t.
Simply assume, you have a scale from 1(extreme satiety) to 10( extremely hungry).
If you have anything less than 5 it means you really don’t have to eat anything but if you are more than 5 you may decide to eat something healthy.
Instead of eating mindlessly, engage in fun activities that would occupy you and prevent you from eating. Take walks, play games, write or read; do something to keep you engaged.
Ordinarily, eating till you are full is you eating too much, instead eat till you are no longer hungry.
It may seem difficult at first but when you start paying attention to your hunger levels, you’ll get used to it eventually.
Pick a nutrition filled healthy snack like dried fruit or fresh fruit.
Learn To Portion Your Meals And Meat
Dieting comes with you learning not to overeat and to eat food in moderate quantities.
Learn about meal portioning- know how much vitamins, proteins or carbohydrates to put on the plate to avoid over piling. Be able to calculate how many calories should be on your plate.
A lot of us love meat and most times it’s the star of the plate. But meat contains saturated fat and it isn’t exactly healthy fat. Even if you are a meat lover, try to portion the meat you eat so it doesn’t over power the entire meal. Also make it a habit to buy lean meat at grocery stores.
There are portion control plates of different sizes that can be purchased. Portioning your food helps you ensure you eat a balanced healthy diet in their right quantities.
Choose Your Diet Partner Carefully
For accountability, a lot of people prefer having partners they can diet with. It is very essential to choose these partners carefully because they can either make or break your dieting plan.
Before choosing a partner or agreeing to partner with someone to help your weight loss journey, consider the following points.
· Figure out the type of partner you need: Do you want someone that you can meet up with physically to discuss and check in on you or would you prefer someone that just calls or messages to check up on you?
How often do you need the person? You might be someone that goes off radar sometimes and you might need someone who is able to check up on you frequently or otherwise.
· Is your partner strong-willed?: When you are on a diet there are several things that can derail you completely from your diet plan. Picking a partner that is strong-willed might help you stay on track especially if you are just starting out.
· Choose someone that has the same weight loss plan and goal as you: This is very important. If you intend to lose weight generally and your partner wants to reduce stomach fat, your plan is different. It is better to choose someone whose goal is the same as yours so you can help each other better.
· Choose someone that is positive: When you have a partner that is positive they motivate you to remain positive. They would always point out all the benefits of you deciding to lose weight and would never try to remind you of the food you can’t eat or what you could be doing instead of trying to lose weight.
· Choose someone who is supportive: Sometimes, what you need is someone to support and encourage you.
· Choose someone who is honest: When choosing your partner make sure to choose someone who would give you constructive criticism, try to get you back on track if you are derailing and would compliment you when you are doing okay.
Having someone close to you as a partner might be stressful, and they might not tell you things as they are. To get unbiased opinions or maybe you feel better talking to a stranger about your weight loss plan there are several sites online that specialize in finding the best diet partner for you.
Get A Lunch Box To Pack Your Own Food
This is an easy way for you to maintain your diet plan.
During lunch breaks at your place of work, having your own lunch packed helps you avoid eating junk food at restaurants and the calories that would pile up as a result.
It is advisable to get a lunch box, so you can pack your healthy and rightly portioned meals. Some restaurants might serve portions which are larger or smaller than what you would normally have; some might serve meals filled with lots of calories and sometimes even food they describe as healthy might not be healthy.
Packing your lunch makes you in control of what you eat. What good would it be if you eat healthy breakfast and dinner but you eat unhealthy food for lunch every working day?
There are multiple compartment containers and boxes that keep your food warm or cold in different shapes and sizes and at affordable prices.
Customize Your Restaurant Order To Fit Your Diet Plans
As much as you might want to avoid restaurant food while you are dieting, some situations or events might make you eat out at a restaurant, do not fret.
Before choosing a restaurant you may want to look at their menu, check the options they have so you do not make choices you may regret on the spot.
Try to avoid food that is fried or that contains a lot of calories. Lean towards food that is boiled or grilled.
If possible you can also check how many calories the food has, you may want to settle for a meal that has fewer calories than one that has more. Of course, you have to eat moderately because there are still calories.
You can also ask whoever comes to take your order to try leaving out sauces that may contain calories or asking them to swap your fries for vegetables if possible.
Try to adjust the meal you are served to accommodate your diet if you can, at least you would be able to cut down on a lot of calories.
Set Attainable And Healthy Weight Loss Goals
Setting weight loss goals that are attainable will make you happy once you achieve them and would make you want to set another one till you are fit enough.
Sometimes people set unrealistic goals for themselves and end up defeated and unhappy when they do not reach them.
You should also set healthy weight loss goals. Don’t starve yourself or go on unhealthy diet practices to lose weight because this might make you lose weight fast but may also cause damage to your health. You are losing weight to live a healthy life.
You can set either short term or long term goals for yourself just make sure it is attainable. You can decide to start by drinking eight 8 ounces of water every day; to not eat out for a week(you can increase the period gradually); not eating sweets or sugary food.
Setting attainable and healthy goals will help you track your progress and would motivate you to continue.
Compare Your Doctor’s Report
Before starting your diet it is important to see a doctor to carry out a check-up and see if you really need to diet or to discuss the best dieting plan for you to lose weight.
The doctor would most likely carry out tests on you to check the condition of your body. Tests like
· Calculating your BMI(Body Mass Index): this is basically used to check if you are a healthy weight for your height.
· Checking your blood pressure
· Sugar levels
· Cholesterol tests
· Triglyceride test
Doing these tests before and while dieting will help you compare and track your progress. You know where you were at before you started dieting and while dieting you can see where you are.
It will help you know if your dieting plan is actually working (if you are truly sticking to your diet plan) or not.
If the results have improved, it will motivate you to stick to your diet and if it isn’t you try to switch to something that works for you.
Don’t Reward Yourself With More Food
When you set goals for yourself on your weight loss journey it’s always good to reward yourself with something fun and exciting.
Being consistent and sticking to your diet plan is no joke and when you meet those short or long term goals, spoiling yourself with a little something would encourage you.
You can decide to get yourself that shoe you have been eyeing, or the wrist watch you saw at the store the other day or even a trip; it could be anything but more food. Don’t fall for that trap.
You might think that since you have shed 10 pounds, having processed food such as a burger as a reward won’t make you gain weight. No, don’t do it! Keep eating nutritious foods that have nutritional value and do not give spikes to blood sugar.
Get yourself something you like or you’ve always desired for your hard work, you will feel accomplished and motivated to do more.
The 15 diet tips mentioned would assist you in developing and maintaining a good and healthy diet on your weight loss journey. Remember, dieting isn’t something you set a time frame for, it should be implemented in your daily life.
If you need more diet tips, try reading these excellent diet tips by NHS.