Diets tend to have lots of restrictive rules, so we’ve heard, which give the impression that dieting is hard and impossible to achieve. In reality, diets that we often heard works (at least in the short term) because they simply just eliminate the entire food in order for you to cut calories. And when you stop following the ‘rules’, you will regain your weight.
Rather than rely on such a gimmicks, Fitness HQ presents the important keys for successful weight management. The more you incorporate them in your daily life, the more likely you will succeed at losing weight and keeping the weight off, for good. The goal is to maintain your weight for a long term and that is why try to incorporate these tips to your daily life and make it a life-style.
- Healthy Diet
- Healthy diet means a diet that’s rich in vegetables, fruits, whole-grain, high proteins, low in sugars, both saturated and trans fat. You can include fish, poultry and other lean meats as well as dairy products (low fat or non-fat are prefferable). Aim for high daily fiber intake because fiber can helps fill you up and slows the absorption of carbohydrates.
It is recommended to fill half of your plate with vegetable and fruits, while grains and protein should take about quarter of the plate. A little tips, eat out less and try to cook foods on your own. If you are serious about cooking healthy foods on your own, this recipe book might help you to start.
- Portions Size
- Every now and then, you might want to indulge / reward yourself after doing such a rough days by eating high calorie food. Before you do that, make sure you check serving food sizes on the label because some small packages contain more than one serving, so you have to double or triple the calories, fats, and sugar if you were planning to eat the whole thing.
- Eat Slowly, Chew Well
- Slow eater tend to eat slow (of course!) but they feel more full and eat less. Why? Because the process of chewing itself may stimulate satiety signals and usually satiety signals takes about 20 minutes to reach the brain. Eating slowly makes you more aware of the smell, texture, and taste of the foods, which can lead to a greater satisfaction with less calories.
The most pleasure often comes from the first few bites of the food; and the rest is history. If you are one of those guys whose into gadget, you might want to give smart fork a try.
- Eat Regularly
Many people find that going longer than a few hours without food makes them more likely to overeat later (often on high-calorie treats). Find a meal-timing pattern that works best for you. It is suggested that you eat every 3-4 hours, meaning snacking in between our normal eating time (breakfast, lunch, and dinner). Choose a low calories snack such as protein bars, yoghurts, or sugar-less juice.
- Do not Over-Eat
- People tend to eat more when they are stressed out, depressed, upset, angry, lonely, or even happy and excited. You must learn to distinguish between real hunger and emotional eating. If you are often eat for reasons other than hunger, find a non-food activities to keep your mind off, such as going for a run, walk your dog, or go to the local gym.
- Limit Variety of Dishes
- Variety of foods in your overall diet program is very important to ensure you get the range of nutrients and other substances that contribute to good health. However, having too many choices at once can lead to over-eating, because foods with different flavors and sensory qualities whet the appetite, even if you are physically satiated—which is why there always seems to be “room for dessert”. Be extra careful when you are attending wedding party or all-you-can-eat buffet invitation.
- Don’t Drink Your Calories
Beverages are not as satiating as solid foods, and people usually do not compensate for liquid calories by eating less food. Especially when you are drinking alcohol or soft drinks, be aware of their calories and that alcohol can effect your eating control whereas soft-drinks are high in sugars and calories.
- Cook Your Own Meal
- By cooking at home, you have the power to control the ingredients that you use, how much oil, sugar, and salt, what type of food that you want to cook (steamed, grilled, or baked). Studies have shown that people tend to eat more when they eat out
- Eating Out Tips
- Being on diet doesn’t mean that you can’t eat out. Every now and then it’s always good to have a good time with families or friends. You can always asks to subsitute deep fried side dish with salads, avoid fried and crumbed foods, split meals with your friends/family (restaurants tend to give a very large portion).
You might want to eat at home first, and make yourself half-full, so by the time you reach the restaurant you can just order salads or healthy appetizers. Hey, after all, it’s not about what we eat right? It’s about having a good time!
- Controlled Indulgences
- Schedule a cheat day. Cheat day is a way to reward yourself with a little treat of high calories and sugars once every week or once every 2 weeks, but makes sure you don’t go overboard during cheat day.
- Get Enough Sleep
An often overlooked factor in body weight may be your sleep habits. Though the optimal amount of sleep varies from person to person, too little sleep (fewer than six hours a night in one study) has been linked to weight gain because it may affect appetite hormones and lead to increased hunger and food intake, decreased calorie burning, and increased fat storage.
- Move Your Ass!
- There is no complex science behind weight loss. It is as simple as the calories you burn everyday should be bigger the calories intake. Science studies shows that walking a certain number of steps every day is required. So instead of taking public transport during lunch time, you might want to consider take a bit of a walk. Instead of sleep-in during weekends, you might want to go out and walk in the park. These little steps of changing your habits are going to effect your overall weight loss management.
For people who fancies gadget and you have the budget, you can buy yourself a smart band. This gadget can help you track your daily walk (built-in pedometer), how many calories you burn a day, BMR (bassal metabolic rate), check your heart-rate, and so on. It’s quite helpful gadget for those who’s really into it.
- Weigh Regularly
- Weighing yourself regularly increase self-awareness and can provide encouragement if the numbers are going to the right direction. However, it can also be a discouragement for some people because of small fluctuation that occurs over the course of several days. It is always better to do full measurement instead of relying only on scale. Because scale can only determine so much without considering the muscles, body fat, and water level. Instead of using only just a normal scale, you might want to consider using body composition monitor
- Realistic Goals
Just as weight tends to creep up over time, shedding excess pounds takes time. Don’t expect to be able to lose 10 pounds a week (any diet that says you can is counting on water losses, not fat loss). Small and steady losses—about one to two pounds a week—usually win the race in the long term. For most people, losing just 5 to 10 percent of body weight will provide health benefits.
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Good luck and stay motivated!