Diet Tips 1.
1. Drink plenty of water:
Your body needs a lot of water so give in to water. Water is not just a way to flush out toxins; if you have more water in your body you will generally feel healthier and fitter. This it will discourage any tendency to gorge. The best thing about water is that is has no calories at all!
2. Start your day with a glass of water.
As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water.
3. Drink a glass of water before you start a meal.
Water naturally needs some space so that you feel fuller without actually having to stuff yourself.
4. Have another glass of water while you are having the meal.
Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it in one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster.
5. Stay away from sweetened drinks, especially sodas.
Hey – all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soda contains phosphoric acid which can drain calcium from your bones and contribute to bone loss.
6. Include in your diet things that contain more water like tomatoes and watermelons.
These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.
7. Eat fresh fruit instead of drinking fruit juice.
Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fibre, which is needed by the body, and fruits of course are an excellent source of vitamins. (A glass of juice typically has 120 calories!)
8. Fresh fruit juice.
If you do have a craving for fruit juice then go for fresh fruit juice instead of those that contain artificial flavours and colours. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.
9. Choose fresh fruit over processed fruits.
Processed and canned fruits do not have as much fibre as fresh fruit and they are nearly always sweetened.
10. Increase your fibre intake.
Like I mentioned, the body needs a lot of fibre. So try to include in your diet as many fruits and vegetables as you can.
11. Go crazy on vegetables.
Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a daily salad in you diet always.
12. Eat intelligently.
The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask yourself whether your body really needs it.
13. Watch what you eat.
Keep a watchful eye on every thing that goes in. Sometimes the garnishes can be richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know…
14. Control that sweet tooth.
Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on these things and each time you consume something sweet understand that it is going to add on somewhere.
15. Fix times to have meals and stick to it.
Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.
16. Eat only when you are hungry.
Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff ourselves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.
17. Quit snacking between meals.
Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French Fries tempting but terribly fattening.
18. Snack on vegetables if you must.
You might get the pangs of hunger in between meals, but it is something that you can very well control. Or even better, try munching on carrots. They are an excellent way to satisfy those cravings and are good for your eyes and teeth. True, you might end up being called Bugs Bunny, but its miles better to be called Bugs Bunny than fatso.
19. Go easy on tea and coffee.
Tea and coffee are harmless by themselves. It’s when you add the cream and sugar that they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar is as bad as having a big piece of rich chocolate cake?
20. Try to stick to black tea/coffee.
Black tea or coffee (and green and white tea) can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.
21. Count the calories as you eat.
It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.
22. Be sure to burn out those extra calories by the end of the week.
If you feel that you have consumed more calories than you should have during the week, (it happens you know) make sure that you work off those extra calories by the end of the week.
23. Stay away from fried food.
Fried foods are an absolute no-no. The more fried things that you avoid, the less weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.
24. Do not skip meals.
The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
25. Fresh vegetables are better than cooked or canned vegetables.
Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.
26. Not more than an egg a day.
Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that. When you do eat eggs, just eat the white part. The yolk is full of cholesterol.
27. Make chocolates a luxury and not a routine.
Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because there is still cream in them. (Dark chocolate has some antioxidants, though.)
28. Choose a variety of foods from all food groups every day.
This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.
29. Say no to alcoholic beverages.
Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks (which are full of sugar) may not be too fattening by themselves, but after a couple of swigs, you will be in no position to watch your diet and your appetite will be something to battle with.
30. Try to have breakfast within one hour of waking.
It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day!
31. 50 to 60% of your diet should be carbohydrates.
It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way around I should say. Carbohydrates are a ready source of energy and so 50 to 60% of your diet should be carbohydrates. Just stay away from bad carbs like white bread and candy. (Have whole-grain bread instead.)
32. 15 to 20% of your diet should be proteins.
Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 15 to 20 % of your diet consists of proteins.
33. Fats should be about 20 to 25%.
You need only this much of fat in your diet so keep it at that. Stay away from trans-fats and saturated fats. Try to consume monounsaturated fats such as walnuts and olive oil, which can actually lower your cholesterol.
34. Try to adopt a vegetarian diet.
A vegetarian diet is undoubtedly better for those of us watching our diet. There are a lot of advantages of keeping to a vegetarian diet but I don’t want to sing an ode to vegetarianism now. What I would suggest is keep to a vegetarian diet as much as you can. Make a non-vegetarian diet a weekend event or something if you find it impossible to give up eating all those animals.
35. Choose white meat rather than red.
White meat, which includes fish and fowl, is better than red meat, which includes beef and pork, for those trying to lose weight.
36. High fibre, multigrain breads are much better than white breads.
Remember how I told you to increase the fibre content in your food? Well, this is the answer to that. It is not only better in terms of the fibre content but also in terms of the protein content as well.
37. Limit your sugar intake.
If you can’t have things unsweetened go for sugar substitutes. These things are just as sweet but are not so fattening.
38. Graze 5 to 6 times a day.
Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.
39. Go ahead and eat cheat food, but only for flavour.
There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. If you cut them from your diet completely, you are more likely to binge on them later. Take care just to tingle your taste buds, don’t hog on them. Instead of that, share desserts with others.
40. Watch your fat intake.
Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food.
41. Go easy on salt.
Too much salt is one of the causes of obesity. Make it a point to really cut down on salt. (Or increase your calcium intake.)
42. Change from table butter to cholesterol free butter.
If you have a choice why not it go for it, any way is healthier for you and tastes just the same. Bear in mind that these small changes can go a long way towards weight reduction.
43. Instead of frying things try baking them without fat.
Baking is by far a healthier method of preparing food than frying. Baking requires less oil or fat.
44. Use a non stick frying pan for your cooking.
This way you do not have to add oil. The golden rule is to try and avoid as much oil as possible and a non stick pan is the perfect solution to this problem.
45. Boil your vegetables instead of cooking them, or even better, eat them fresh.
However, if you do not like eating your vegetables as it is, try steaming them without adding anything at all. This is probably the healthiest way to eat cabbages, cauliflowers, and a host of other vegetables.
46. Carry parsley with you.
Parsley is an excellent thing to munch on in between meals. Not just is it good for you in terms of vitamins, but it is also a perfect way of making your breath fresher.
47. Choose low fat substitutes or no fat substitutes.
There are plenty of low fat or even no fat substitutes available in the market so why not choose wisely. It is much better for you heart too. Many people just go shopping and pick up whatever they can. They do not bother to find out if there are any substitutes for the thing they are looking for.
In the markets of today, you will be astounded at the range of goods that manufacturers have to offer. In fact with all the hue and cry that is being made about weight loss, low fat substitutes and no fat substitutes are hitting the stands faster than mushrooms that sprout after the first rains. (The low carb stuff is getting going, too.)
So the next time you head for the stores instead of picking up what you have always picked up, see if there are better substitutes.
Remember that our bodies need nutrients and not just calories. Fats give us nutrients but with more calories than what proteins or carbohydrates do.
48. Avoid crash diets.
They are bad for health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost a few pounds but the moment you give up on the crash diet every thing will bounce back with a vengeance.
Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life? Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good on the long run.
Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.
49. God gave us teeth for a reason.
Therefore, we should develop a habit of chewing all food including liquid food and soft foods like sweets and ice creams at least 8 to 12 times. This is essential to add saliva to the food, as it is only in the saliva that sugar is digested.
Often we find that whatever goes into our mouth goes down like lightning. We hardly give the saliva any time to act on the food. So does digestion take place like it should? Do we just stuff our tummies with food that doesn’t get digested or in other words that doesn’t yield the benefits that it should?
50. Working Out.
When you decide it’s time to start working out, start slowly and don’t get discouraged if you don’t achieve your fitness goals after the first week. Many people make this mistake. They feel that if they really push their bodies they can lose more weight in a couple of work outs. This is a very serious thing in fact.
If you try to push your body too much in the first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins the race.
51. Watch your Weight.
Check your weight before you start the routine and keep checking for changes but do not expect a radical change immediately, it might be one or two weeks before you notice some change. However, it is crucial that you continue to monitor your weight. You may bear in mind the fact that even a few pounds lost is a big achievement.
52. When you do notice a change, reward yourself.
When I say reward I do not mean go for some goodies like chocolates or sweets. Maybe you could go for a movie or buy yourself something like a new dress, but in a smaller size.
This is something that can keep you going. It is a good idea to save the money that you wanted to spend on ice cream and chocolates and then treat yourself to something more substantial.
53. You can take a day off from exercise every week.
This is not just a very good idea but it is part of the exercise routine. Your body needs a day off from an exercise routine so do not hesitate to take a day off from what ever you have been doing. (Monday is usually a good day for this.)
54. Exercise outdoors as much as possible.
There are two advantages of doing whatever you are doing outside. One advantage is that it gives your body a chance to get a lot of the much needed fresh air and sunshine. (The sun is a great source of Vitamin D.)
The second advantage is that the surroundings keep you perked up and it is a break from remaining cooped up all day long.
55. Exercise at Home.
Try to collect some information about exercise; there are a lot of things that you can do at home. Extensive research has been done on exercise and plenty of this information is easily available.
You can try browsing the net or getting a book or two on how to exercise at home. Bodyweight workouts are great for anyone wanting to workout at home. This information will be useful to you to know how much you need to work out on each specific exercise in order to burn off the desired number of calories.
56. Try to get somebody to exercise along with you.
But it should be somebody committed or else your interest might dwindle. This is indeed an excellent idea. One of the advantages of getting a committed person to exercise with you is that it keeps you going.
There may be days when you feel just too lazy to crawl out of bed in the mornings. On such days, the knowledge that some body is waiting for you is enough to slide out of bed.
Another advantage is that you can discuss your progress and fears with another person and be a sympathetic listener to the other person as well. This is a fine way of getting motivated your self.
57. Stop when your body has had enough.
There is no sense in pushing it. When you have worked out for a considerable time, your body will start giving you signals.
Heed those signals. This is particularly true in the initial stages. Take one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough.
58. Increase workouts gradually.
If you want to increase your time of exercise or your work out routine, do it gradually and not in sudden steps.
Easier said than done. Most of us have such hectic schedules that it is quite impossible to fit in tie for exercise right? Wrong. I want to say it once and for all, your body, or anybody’s body for that matter needs proper exercise. If you make up your mind to do it, you just can.
59. Select an exercise pattern to suit your life style.
All of us have different life styles and professions so there is no sense in trying to follow the book strictly. Try and follow an exercise routine that is suitable for you. You have to understand that even more important than the exercise itself is sticking to it. So unless you choose something that can suit your life style, you are not going to stick with it.
60. Don’t stand, walk.
If you can walk about then do so. Do not stand in a fixed position. Pacing about is a good thing to do. If you are thinking deeply about something, try pacing about, it will aid in your thinking.
61. Don’t sit, stand.
If you can stand, then do not sit. The golden rule is to choose a position that is less comfortable.
62. don’t lie down, sit.
The rule that we mentioned above rings true here as well.
63. Do not be a couch potato.
It is the easiest thing in the world to become a couch potato. You know what we are talking about don’t you? That shapeless thing that sits or reclines on a shapeless chair in front of the television and stupidly munches away at something fried!
If you are inclined to become a promising old couch potato, break the habit, cut at the very root of the vine. And you want to know what the best way is for that? Take away that favourite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn’t comfortable in front of the TV.
This will discourage any tendency to become a couch potato.
64. If you have a sitting job, stand up and stretch yourself every half an hour.
Most of the jobs today are indeed sitting jobs that are, in one word, sedentary. This is especially true for those who sit and punch away at the keyboard or toy with the mouse all day long.
So if you have such a job, make it a point to get up at least every half an hour and stretch your self.
65. While making telephone calls, try walking around.
I hope you will agree with me that this is an excellent suggestion.
66. Use the stairs instead of the elevator whenever you can.
Elevators are one hell of a convenience particularly if you have to go up or down some twenty floors while carrying 50 pounds of luggage, but elevators also make us very lazy.