At some point in our lives, all of us find the need to diet and sometimes the battle of weight becomes a roller coaster. It is important to find the right strategies and learn new habits. Here are some dieting tips that might help to improve our dieting success.
Drink plenty of water. In daily living it is important for our bodies to have enough water to flush out the bad stuff and keep ourselves healthy. Drinking those eight glasses of water per day is not always easy because water is just plain. So, you can supplement half of the water by adding a no-calorie, sugar free flavor to the water (like Crystal Light). Water is fiber and helps to keep your body functioning smoothly.
Portion Control. One thing we learn early on is that if we don't control the amount of food we eat, we tend to continue eating until everything is gone. When we are distracted by other things while eating we tend to continue to eat even though our bodies are full. In order to control our portions it is important to look at your plate like a clock; the meat should be one-quarter of the plate, a side like rice should be another quarter and veggies should round out the other half. And, you should not go back for seconds. Make sure you have water at all meals and you'll feel full without over indulging.
Add to your meal. Think about things to add to your diet rather than taking away. It is important that you add fruits and vegetables; you need 6 to 9 servings of fruits and veggies every day. Mostly fruits and veggies are freebies and can be eaten to fill you up!
Are you really hungry? You need to assess if you are eating as a response to the clock or because others are eating, or if you are eating because you are truly hungry. Sometimes to find this out you need to make yourself completely set the table each time you want to eat. Once you have to do this, you'll find that the eating is a conditioned response rather than actual hunger.
Favorite Foods. You need to think about things like your favorite foods when dieting. If you deny yourself, the craving will become difficult and you won't be able to ignore it. So indulge once in a while and satisfy your craving, but be aware of portion control. Don't give up good food for the indulgence, just limit your indulgence to satisfy the craving.
Do short exercise bursts through the day. If you are at work and you are getting stressed because those around you are eating, take a break and take a walk! The walking will do more good than the eating. And, take a brisk walk before dinner. That helps to curb your appetite too!
Protein. It is important that you eat protein at every meal. If your meal is a salad, you can add chicken or other meat, and you can even add a hard-boiled egg and cheese. Protein is important and gives you strength to go on!
Spices. Don't be afraid to spice up your meals. Adding pepper, or garlic or other favorites will help you feel like you aren't cheating yourself. Spices don't add calories, but they add flavor and give you a satisfied feeling.
Snacking. The best snacks are those that are lower in fat. Maybe that's a handful of pretzels, or a small bowl of health pop corn, or even a fat free or low fat pudding. Make sure your snacks are accompanied by a tall glass of water and don't snack after 7 pm.
Read Labels. When you are shopping, get in the habit of reading the labels. You need to be aware of the fat content and calories in each prepared food you buy. Look for healthier alternatives.
Make your diet public. Let your friends, family and co-workers know you are a dieting. This way you can avoid pressures because you are watching what you eat.
Make small changes. Think about your routine and make small changes and take small steps to accomplish your goal. Maybe add an evening walk or change your big meal of the day to lunchtime!
Reward yourself. If you have had a particularly good week, then reward yourself by indulging in something like ice cream or a fried food favorite. Don't over do, but give yourself rewards.
Set realistic goals. Make sure that you aren't so hard on yourself that your goals get out of control. Set realistic exercise and weight loss goals. It will keep you on track.
Eat Breakfast. Those of us who skip breakfast will find ourselves trying to eat everything in sight by mid morning. Eat a good breakfast, ensuring that it contains protein, and you'll feel fuller all day long.
Eating out. When eating out, order children's portions or split a meal with your partner. This will ensure that you eat less!
Journal. Keep a food journal. This will help you to see what you consume in a day, a week, etc. This will also show where to cut down!
Skipping meals. One big problem with diets is that we think we need to skip meals if we over-indulge. Don't skip meals. Keep your metabolism going with the right foods at three meals per day.
Dinner. Make your biggest meal of the day at lunch. For dinner, you can do a smoothie with non-fat yogurt and fresh fruit. It's healthy and light!
Caffeine: Stay away from a lot of caffeine, reach instead for protein like yogurt or nuts!