If you are trying to lose weight, you can implement some simple but effective methods to get you closer to your goal. The following simple steps basically deals with changing the way you eat in addition to changing a bit of your lifestyle.
1. Water is your best friend. If you can, drink about 8 glasses of water a day. If your body feels hydrated and not thirsty, you don’t need to drink 8 glasses per day but make sure that you hydrate constantly throughout the day. Water sustains our body in many ways and having enough and consistent supply creates a healthier body. 2. Start your day with a glass of water. People start their day in different ways but if you want to lose weight, you should start your day by drinking a glass of water. This is the first intake of the day that you should have. By drinking a glass of water, you jump start your system to get ready for the day ahead. 3. Drink a glass of water before eating any meal during the day. If you can’t drink the whole glass, drink some, enough that it will make you feel a little fuller which will make you eat less. Your appetite should stay the same but you will lessen the tendency to gobble up. During the mea, make sure you drink water in between bites you will digest the food better and will make you ear less. 4. Eat slowly and chew the food well. Our brain takes a bit of time to receive the signal that we are full so if you eat slowly, you will avoid overeating. People who eat fast will tend to have more food intake because their brain won’t be able to catch up. By the time that they feel full, it’s possible that they might have eaten more food than they would need. 5. Avoid drinking carbonated bottled drinks such as sodas. Sodas and carbonated drinks are filled with sugars that will make you gain weight, and even diet sodas are not recommended as shown by several studies. Try drinking water with lemon instead. 6. Incorporate water vegetables and fruits in your diet. Good examples are watermelons and tomatoes as they consist about 90% water that will provide you with the essential nutrition as well as the additional water that you need. 7. Eat fresh fruits instead of drinking fruit juice. Fruit juices contain simple sugar that adds to your daily caloric count. These drinks have additives aside from having too much sugar. Fresh fruits, on the other hand, don’t have the additives and they provide essential fibers and vitamins to your diet.
8. Add fiber-laden fruits and vegetables into your diet. The top food source for fibers are bran, beans, berries, wholesome grains, sweet peas, green leafy vegetables, nuts and seeds, among others. The body receive many benefits from eating fiber but the most touted by research is fiber’s role in modulating the immune health system thus lessening the risk for cardiovascular disease, cancer, obesity and diabetes. 10. Replace sugary and starchy foods with natural and whole foods. Remember that sugary and starchy foods are digested quickly so it creates fluctuations in your sugar level, aside from the fact that these food leads to stored fat. Whole foods on the other hand are slow to burn so they make you feel fuller for a longer time and offer many health benefits than the sugary and starchy foods. Whole foods are those that remain unprocessed and unrefined, or if they are refined, they are processed and refined in the minimal level possible before being eaten. Good examples of whole foods are beans, fresh fruits and vegetables, unrefined grains and unprocessed animal products such as meats and non-homogenized dairy products. 11. Avoid adding garnishments on your food if you can. Those tasty additives such as salt, sugar and some salad dressings, particularly the commercialized versions bought in the grocery stores, are fattening. And since you add them in small increments, you might think that they won’t have an impact but they do. Read the labels on these salad dressings and look for the ones with low calorie content. And if you can’t really avoid these garnishments totally, use them sparingly and in moderation. 12. Avoid eating sweets. Sweet and sugary foods such as ice cream, cakes, donuts, and other processed desserts should be avoided. If you can’t avoid them, at least try to control your cravings for these. You can still eat them but do so in moderation and satisfy your craving by having one or tow bites at a time. 13. Eat your meals on standard time of the day. Set a schedule for eating regular meals and snacks and follow them. This way, your body will have regulated metabolism and you can also avoid cravings and food intake fluctuations. You might not notice the effect instantly but as time goes by, your body will recognize the pattern and you will be better for it. 14. In relation to number 13 above, you should only eat when you are truly hungry. Most often than not, weight gain is mainly due to overeating and not burning them. Sometimes you tend to want food even though you feel full and this is most disruptive when you eat fattening snacks such as chips and sweets while full. These additional food intake are not needed and when eaten, they just go to your body as extra store calorie, which eventually leads to added weight and fat. 16. If you can avoid snacking between meals, do so. If you must eat snacks in between meals, eat the healthy variety such as fresh fruit, dried fruits or vegetables such as carrots and celery. These natural foods are something you can eat anytime of the day. 17. Manage you intake of tea and coffee. When you do, avoid adding the sugar and creamers so you can avoid the calories from them. Also, the caffeine in these drinks might not be good for you as they tend to slow down your metabolism. 18. Avoid eating fried foods, be they meat or fish or vegetables. Frying uses cooking oils and they add a large amount of fat to the diet. If you can’t avoid fried food, eat them in moderation and sparingly, say once a week.
19. Eat foods that covers all the basic food groups for every meal every day. This meal should include a balanced combination of carbohydrates, protein, fruits and vegetables. These combination of foods help to keep you healthy. 20. Drink alcoholic beverages in moderation. Any excess of these are not good for you and can be fattening. But drinking one to two servings a day offers some benefits. Please note that these do not apply to most people and will vary depending on your health condition. If you are not sure, consult your doctor. The aforementioned tips mainly involve tweaks in your dietary and some might be small or big depending on where you are in your weight loss efforts. You might not be able to implement all at once but the key here is to start somewhere. Try to start with the simplest and easiest to implement and then you can work your way up. Remember that weight loss is not a sprint, it’s a marathon that needs some form of perseverance and willpower on your part.