Tip 1: Stop chasing fad diets
Those who believe in fad diets might lose weight for a short while, but long term results are zero. So, look for a permanent solution for your weight issues and the best solution is balanced diet and exercise.
Tip 2 Foods to add
Include plenty of leafy vegetables and coloured vegetables like carrot, beet root, spinach, broccoli, peppers, lettuce, etc. and fruits. Lean meat, fish, pulses, grains and low fat dairy are also essential. The point is how you cook- opt for grilling, smoking, sautéing or salads.
Tip 3 Foods to subtract
Cut down on fast food, deep fried foods, carb loaded foods like cookies, chocolates, ice creams, etc., and saturated fats like cheese. Also remember that liquid calories make you fat very quickly, therefore avoid sugary drinks, fizzy drinks, artificially sweetened fruit juices. Cut down on alcohol.
Tip 4 Big Breakfast is a must
Your stomach remains empty all night, demanding food after you wake up in the morning. You can never lose weight if you skip breakfast. Start your day with big breakfast to keep up your energy levels. You can have milk, cereals, eggs, toast, and lean protein for your breakfast.
Tip 5 Have light dinner
The last meal of your day should be light and make sure you eat maximum by 8 pm. Rely more on soups and salads for your dinner. Try to avoid carbohydrates before going to bed. This helps you to control weight gain.
Tip 6: Calorie & portion control
We tend to miss out on calorie and portion control, which is one of the primary reasons why you fail to lose weight despite eating right and exercising. The calories you consume should not exceed 2000 cal/ day by any means.
To achieve this you have to eat small meals 5-6 times a day. Make sure you do not gorge on heavy lunch or dinner or snack on unhealthy food items. Maintain a food dairy for this purpose.
Tip 7: Burn calories
Weight loss is possible only when you burn the calories that you consume. Think beyond weight lifting exercises; rather focus more on cardo like walking, jogging, running, cycling, aerobics, dancing, swimming, etc. along with stretching to sculpt your body. Incorporate exercises at least thrice a week for half an hour.
Tip 8: Don’t eat and sleep
Never eat and go to bed immediately. Ideally, you should be active and awake at least for 3 hours post meal. However, if 3 hours seem too long then make sure you go for a light walk to allow your food digest and settle down properly.
Tip 9: Plan long term
We have discouraged you to follow fad diets in the first point itself. Planning long term implies creating healthy habits and following them religiously. Do not deprive yourself of food, neither lead a sedentary life to lose weight. Follow all the aforementioned tips as they care for long term weight loss.
Tip 10: Imagine yourself thin
Your attitude towards your physical image matters a lot. If you imagine yourself thin, then you are bound to be thin. Thus, cultivate a positive attitude towards losing weight, feel yourself shedding pounds and imagine yourself to be beautiful.
Written by: healthplus24.com team
Date last updated: July 18, 2014