DIET TIPS
I would like to share with you some diet tips that work for me. Remember, the keys to lose weight are eat less and exercise more.
- Drink plenty of water or other calorie-free beverage - sometimes we confuse thirst with hunger. Drink plenty of water before each meal.
- Add to your diet 5-9 serving of fruits and vegetables each day
- Consider whether you are really hungry - did you know that your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably. Watch your servings, when you are done eating, you should feel better, not stuffed, bloated or tired.
- Eliminate night-time snacks - try to give up on nighttime snacks like chips, ice cream, cookies, chocolate bar after dinner. If you can not give up of snacks, then allow yourself a low calorie snack, like a 100 calorie pack of cookies or a half cup of low fat ice cream. Then try a cup of zero calorie tea.
- Avoid of overeating, enjoy your favourite foods in moderation. Be a slim shopper, buy one fresh bakery cookie instead of a box, or a small portion of candy instead of a whole bag.
- Eat several mini meals during the day - people who eat 4-5 meals or snacks per day are better able to control their appetite and weight. Dinner should be the last time you eat.
- Eat protein at every meal - protein is more satistying tha carbohydrates or fat. Diet highter in protein and moderate in carbohydrates, along with a lifestyle of regular exercise, have an excellent potential to help weight loss. Be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
- Stock your kitchen with healthy convenience foods, for example:
- 94% fat free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
- bags of pre-washed greens
- canned diced tomatoes
- canned beans
- whole grain wraps or pitas
- pre-cooked grilled chicken breasts
- a few containers of pre-cooked brown rice
Withing minutes, you can make a healthy meal without calling pizza.
9. When you eat at restaurant order children portions
Order children portions or use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too. Ideas to limit volume:
- use smaller plates and bowls to make our helping seem larger when served
- fill up on vegetables so you do not have room for larger entree servings
- serve ice cream into a tea cup instead of a bowl
- dish out a handful of chips and put the bag away
- if you buy raw meat by the pound, divide into 4 servings before cooking
- for deli meats, divide a pound into 5 equal servings
10. Eat food in season
Seasonally fruits and vegetables are more flavorful and tase the best so you will not be disappointed.
11. Eat less pasta or bread and more veggies
By eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
12. Use non-food alternatives to cope with stress
Do you eat in a stressful situation? Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Suggestions that works for me: cardio exercise, walking, swimming, have a bath, cleaning, listening to music, reading a nice book....
13. Exercise as a lifelong habit
Physical activity is good for you whether you are trying to lose weight or not, keep it positive and build a lifelong habit. With regular exercising you will feel great, sleep much better and have much more energy.
Join me:
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