Dieting can be successful when the word "diet" is substituted for lifestyle change. As we age, our bodies slow down. We get caught up in the hecticness of our day to day lives and along the way develop bad habits. There are ways to regain the body and fitness of our youth without crash diets and crazy amounts of exercise. Here's 20 tips for success.
Step #1. Re-evaluate your daily habits. Start by keeping a food and activity diary. It isn't only about what you eat and when but also how active you are.
Step#2. Set a reasonable goal for yourself. To lose weight you need to cut back on the amount of calories in your diet. You also need to increase your metabolism. Eating healthier and adding exercise will make you lose weight.
Step#3. Make it easier to choose to have a piece of fruit instead of a bowl of chips. Go through your kitchen and get rid of the junk food. If it isn't there to tempt you you will be forced to make healthier choices.
Step#4. Brownbag a healthy lunch and include a midday snack. Low-fat yogurt or a piece of fruit or baby carrots is a great pick-me-up for mid afternoon munchies.
Step#5. Drink lots of water. Water helps to flush your system and it also makes you feel fuller so you are less likely to overeat. Drink 8 ounces of water 30 minutes before a meal to help you feel less hungry. Flavor your water by using lemon wedges or even citrus fruits.
Step#6. Don't be afraid to eat out. Many restaurants offer healthy options. Beware of portion sizes. Ask for a to go container and remove half of what is on your plate. This can be lunch for another day.
Step#7. Don't deny yourself a piece of cake or some other forbidden food every once in a while. Have a smaller amount and eat it slowly.
Step#8. Never eat after 7 p.m. Try to make your meals get smaller throughout the day. As the day goes by you get less active and therefore are not going to have the chance to burn calories off.
Step#9. Think of exercise like you do brushing your teeth. You wouldn't think about leaving your house without brushing your teeth. Make exercise a routine also. Start small and gradually work your way into extending the time you work out. You can start with walking. Buy a pedometer to track your progress. Keep setting goals to increase your walking distance.
Step#10. Consider spending some of your lunch break exercising. If all you get is 30 minutes, eat a light lunch and then take a walk.
Step#11. Wear good supportive undergarments that help you maintain good posture. This will help you to feel better about yourself while you are transforming your body.
Step#12. If you miss a workout or eat something that makes you feel bad, don't beat yourself up about it. Acknowledge that you slipped and move forward.
Step#13. Find an exercise buddy. Setting up a regular workout routine together can help you to stay focused.
Step#14. When having meals at home use sandwich plates instead of dinner plates. Sit at a table and not in front of the television or computer. Eat slowly and focus on the conversation.
Step#15. Start your meal off with a green salad. After drinking 8 ounces of water and then eating a salad you won't be as hungry when it comes to your entree.
Step#16. Dietary changes sometimes cause constipation. Drinking extra water will help. Adding fiber to your diet will help also. Fiber can be found in vegetables and whole grains. Using a fiber powder that you can add to your drinking water is good also. Just make sure to read the label to avoid choosing a supplement that has sugar in it.
Step#17. Beware of sodium. Sodium makes you retain water. Diet soda is a culprit. Frozen diet dinners are another. Read the labels on processed food.
Step#18. Choose lean meats and consider using beans for protein instead. Tuna packed in water instead of oil is a good source of protein.
Step#19. Need a quick snack on the go? Grab a banana.
Step#20. There are so many different kinds of exercise programs today. Many you can do in the comfort of your own home. Borrowing dvds from your local library is a way of trying them out before you purchase one.
Before making any drastic lifestyle changes get a complete check-up from your doctor so you are aware of any health issues you might have.