The dieting world can be a cold, lonely place if you don't have the right knowledge and confidence in your plan going forward. At the same time, however, following a set diet can often be too difficult and restricting for most people.
That's why it's a good idea to follow basic dieting tips in your quest for a trimmer, slimmer new body.
Here are 20 tips for long-lasting dieting success:
1. Change the way you view your food
In the early days of man and for most of human history, food was mainly as fuel. Now, taste is the first thing on everyone's mind when they peek their head into the refrigerator.
Start thinking about what your body needs each time you reach for a snack or prepare a meal instead of how your meal will taste and give yourself a nice mental pat on the back every time you eat healthy.
2. Cut out the liquid calories
Liquid calories from drinks like soda, fruit juice, and beer are big contributors to overall calorie counts. Drink plenty of water (preferably purfied through a good filter), and if you must have a soda every now and then, pour small glasses and don't drink it with dinner.
3. Eat carbs early, especially at breakfast
Most of your carbs should be consumed early in the day in whole grain form for lasting energy. Carbs are more likely to be burned off when eaten early.
4. Eat slowly
Instead of devouring your food, take small bites and enjoy each one; you'll likely eat less.
5. Eat vegetables (Lots of them)
Most people who claim they don't like vegetables haven't tried enough of them. But vegetables are a key part of any diet because of their low calorie content and nutrition so experiment with different kinds and learn to enjoy them.
6. Eat smaller meals
Keep your metabolism humming by eating smaller meals throughout the day. Don't starve yourself for long periods or you'll likely overreat later on.
7. Eat more protein
Foods like nuts, beans, and lean meat encourage fat burning and muscle building while also keeping you full. Make sure to eat protein at every meal.
8. Choose small desserts
Many restaurants offer new smaller dessert options like dessert shooters in shot glasses. These are excellent for getting ending your meal with a sweet taste without pouring on the calories.
9. Use metabolism boosters
Before eating or with a meal, use items like green tea, cayenne pepper (found in hot sauce), or caffeine in moderation. All of these items stimulate your metabolism and may assist you in burning off a big meal.
10. Stock your kitchen with small plates
It's just common sense: people with smaller plates tend to eat less. Save the big dinner plates for special occasions or big family meals or at least stock your cupboard with more small-to-medium-sized plates than large ones.
11. What are you really eating?
Study the ingredients lists on your favorite packaged foods. Read up about where some of the more questionable (ie harder to pronounce) ingredients come from and you may be less inclinced to put them in your body.
12. Think before you eat
Studies suggest overweight people eat based on visual cues as much as anything else, including their overall level of hunger. If you aren't really hungry, find another activity to take your mind off food for a while.
13. Drink plenty of water
Human bodies are comprised mainly of water yet few people drink enough. Water keeps you feeling energetic and full so you're less likely to overreat.
14. The convenience factor
The most convenient foods tend to be the most fattening. Turn the tide by keeping healthy items like raisins, mixed nuts, and organic baby carrots on hand and if you must buy unhealthy food, keep it out of reach so you have to dig to find it.
15. Blood sugar check
When your blood sugar is raised after drinking soda or eating things like candy or large amounts of white bread, your body is much more likely to store fat. Stay away from these items while eating a big meal and you'll store less fat.
16. Milk switch
Switching whole milk for 1 or even 2 percent will make a huge difference in the long run.
17. Go easy on salad dressings
Think about how much salad dressing you don't taste at each meal. Instead of covering the whole salad with dressing, drizzle some in the middle and dip the lettuce into the dressing to get the right amount each time.
18. Use low-calorie condiments and dressings
Think mustard, hot sauce, vinegarettes, and honey mustard instead of ranch, sweet and sour sauce, and mayo.
19. Plan ahead for cheat days
Cheat days are inevitable, but plan ahead for days you know will be difficult to eat healthy on and diet the rest of them. Most people attend events like parties and picnics on weekends so dieting on weekdays often makes the most sense.
20. Don't get discouraged
Slip-ups are inevitable, but if you change the way you view food and make eating healthy a lifestyle, eventually you will win out. Dieting is a process and quick-fix diets aren't worth your time anyway since you'll just put the weight back on. Perseverance is the key, and having a friend or family member on hand for support is always a good idea for any healthy eating plan.