HOW TO STAY ON A DIET? TOP10 TIPS BY OUR NUTRITIONIST
TIP NUMBER 1
Drink lots of water or other calorie-free liquids.
Drink a glass of water first, then go into that bag of chips. People can mistake thirst for hunger, which can lead to overeating when all you actually needed was an ice-cold glass of water. If ordinary water isn’t cutting it, consider flavor-infused sparkling water or making a cup of herbal tea with fruit infusions.
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TIP NUMBER 2
Pick your nighttime munchies wisely.
Mindless eating seems to happen more frequently when you finally settle down and unwind after supper. One of the simplest ways to derail your diet is to snack in front of the TV. A 100-calorie bag of cookies or a half-cup scoop of low-fat ice cream are two examples of low-calorie snacks that you can have. You can also choose to keep the kitchen off-limits after a particular time.
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TIP NUMBER 3
Consume numerous little meals throughout the day.
Losing weight is possible if you consume less calories than you expend. However, it can be difficult to eat fewer calories when you’re constantly hungry. According to Rebecca Reeves, DrPH, RD, an expert on obesity, studies show that persons who eat four to five meals or snacks a day are better able to control their hunger and weight. The majority of your daily calories should be consumed earlier in the day, with dinner being the final meal of the day, she advises.
TIP NUMBER 4
Eat protein at every meal.
The best fill-me-up food is protein since it is more satiating than carbohydrates or fats and keeps you feeling full for longer. Additionally, it promotes fat burning and aids in maintaining muscular mass. So make sure to include wholesome proteins in your meals and snacks, such as seafood, lean meat, egg whites, yogurt, cheese, soy, almonds, or beans.
TIP NUMBER 5
Change one cup of pasta for one cup of veggies.
You may drop a dress or pant size in a year by simply eating more vegetables and less spaghetti or bread. Reduce the quantity of starch on your plate and increase the number of veggies, advises Cynthia Sass, RD, a spokesman for the Academy of Nutrition and Dietetics, and you can save 100–200 calories.
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TIP NUMBER 6
Don’t skip breakfasts.
You can lose weight by skipping breakfast, which seems like a simple diet victory. But a number of research suggest the contrary may also be true. Lack of breakfast can cause hunger later, which can result in excessive snacking and binge eating at lunch and evening. Always schedule time for a nutritious morning meal, such as high-fiber cereal, low-fat milk, and fruit, if you want to lose weight and keep it off.
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TIP NUMBER 7
Consume fiber-rich foods.
In addition to helping with digestion, preventing constipation, and lowering cholesterol, fiber also benefits in weight loss. Only 50% of Americans obtain the recommended amount of fiber. Men need about 38 grams of fiber per day, or 14 grams per 1,000 calories, while most women need about 25 grams daily to benefit from it. Oatmeal, beans, whole grain foods, nuts, and the majority of fruits and vegetables are good sources of fiber.
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TIP NUMBER 8
Slowly lose weight.
Don’t give up if you’re not losing weight as quickly as you’d want. Like gaining weight, losing weight takes time. Experts advise choosing a weekly weight loss target of one to two pounds. If you have unrealistic expectations, you might abandon up if you don’t see results right away. Keep in mind that you begin to experience health benefits after losing merely 5%–10% of your body weight.
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TIP NUMBER 9
Weigh yourself once a week.
Regular self-weighers typically experience greater weight loss results. However, the majority of specialists advise merely weighing yourself once a week to avoid becoming distracted by every day swings. To help you weigh yourself, remember the following: You should weigh yourself using the same scale, the same time of day, the same day of the week, and identical attire.
Get Enough Sleep
The hormone leptin, which alerts you to fullness, is produced insufficiently when you are sleep deprived, while the hormone ghrelin, which stimulates hunger, is overproduced. If you get enough sleep, you might feel relaxed and satisfied and refrain from mindless nibbling.
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