1) Get plenty of exercise. Exercise is a dieter’s best friend! It not only burns calories, but can actually improve your resting metabolism. No time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout
2)Get proper sleep. People with improper sleep have a much higher risk of obesity Exhaustion can make you feel hungrier, and impair your judgment. Aim for around 8 hours of good sleep a night.
3)Turn off the TV. You actually burn less calories watching television than you do sleeping! If you simply can’t miss your favorite shows, getting a little workout in while watching – do easy exercises like squats, sit-ups, jogging in place, or using resistance bands or hand weights.
4)Make sure to shop when you are not hungry. Create a shopping list to stick to, and store tempting foods in cabinets or drawers out of your sight.
5)Plan your meals and snacks ahead of time. You will more inclined to eat in moderation if you have thought out healthy meals in advance, and eat when are truly hungry.
6)Lose weight slowly. Losing weight too fast can take a toll on your nervous system, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle rather than fat. Aim to lose 1-2 lbs a week to ensure healthy weight loss.
Eating and drinking tips
1)Focus on fruits and veggies. The high water and fiber content in many fruits and vegetables make them great candidates for healthy snacking and incorporation into meals. Try adding veggies to your favorite main courses (made from lean meats and whole grains) to make your dish “go” further. In addition, the vitamins and nutrients in fruits and vegetables can help your overall health and vitality.
Eat more protein. Protein keeps you full longer than carbohydrates. It also takes more energy to metabolize protein than carbohydrates, so you burn more calories after eating it.
Eat more protein. Protein keeps you full longer than carbohydrates. It also takes more energy to metabolize protein than carbohydrates, so you burn more calories after eating it.
2)Fill up on fiber. Fiber makes you feel fuller faster, so it’s a great idea to choose foods that are packing a good fiber punch. Fiber will also help digestion, allowing you to process what you eat in a healthier way.
3)Choose “low density” foods. Foods that allow you to eat larger portion sizes with lower calories are considered low density. These foods (including many fruits and vegetables) tend to contain more water and fiber. Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you will eat less of your entrée.
4)Drink lots of water. Not drinking enough water makes your body hold on to the water it has – resulting in extra “water weight”. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories.
5)Eat early, eat often. Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jumpstart your metabolism. Likewise, “grazing” on healthful snacks like fruits, veggies and protein-packed almonds, and eating 6 small, healthful meals throughout the day, rather than the standard 3 large ones, can help keep your metabolism going and ward off snack attacks.
6)Be extra careful when eating out. No matter how healthy your diet, you need to eat less to lose weight. This means practicing portion control. At restaurants, eat only half your meal and take the rest home. Also watch out for condiments, dressings, and soft drinks, which are common culprits for hidden calories. For more on healthy choices while dining out, yes, it’s possible.
