Quick Weight Loss Tips – Food Factors
When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.
Quick Weight Loss Tips #1 – Reduce fat.
With regard to fat, the research is clear: Diets too high in fat promote overweight and obesity. You should strive to consume no more than 25 percent of your calories from fat – and that fat should the “non-saturated” type.
Quick Weight Loss Tips # 2 – Don’t be so sweet.
Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.
Quick Weight Loss Tips #3 – Drink up.
“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100 pounds, you should drink 50 ounces of water a day as a minimum
Quick Weight Loss Tips #4 – Fill up on fiber.
You can curb your hunger by increasing your intake of dietary fiber, which is filling, so you feel full but eat less. For these diet tips, experts recommend eating more fruits, vegetables and wholegrain cereals.
Quick Weight Loss Tips #5 – Get treatment for food allergies.
Some researchers believe that being overweight is the result of people craving foods that they are allergic to. For these people, weight loss is extremely difficult until they figure out what those trigger foods are and eliminate them from their diets.
“There are specific food allergies that trigger uncontrollable craving and bingeing,” says Joseph D. Beasley, M.D., director of Comprehensive Medical Care in Amityville, New York. “It’s a common problem in overeaters.”
If you suspect that food allergies might be part of your problem, ask your doctor to help you identify the offending items. Your doctor may recommend that you see an allergy specialist.
Quick Weight Loss Tips #6 – Get Plenty Of Sleep
Studies have shown that there is a direct link between sleep and weight loss. When we’re tired we either eat “less than healthy” food to help keep us awake, or we’re simply too tired to be bothered preparing something healthy, so we eat junk because it’s easier. So make sure you get plenty of sleep – as close to 8 hours each day as possible.
Quick Weight Loss Tips #7 – Eat Before You’re Ravenous
Don’t wait to eat till you’re so hungry you could eat the entire “everything you can eat” buffet. If you miss a meal (like breakfast), a few hours later you’ll be so hungry you could a horse (or so the saying goes). This is when you’ll be tempted to eat junk food – and invariably too much of it too. Eat more smaller meals throughout the day to stop yourself from getting that hungry.
other tips:
1. Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.
Quick Weight Loss Tips #1 – Reduce fat.
With regard to fat, the research is clear: Diets too high in fat promote overweight and obesity. You should strive to consume no more than 25 percent of your calories from fat – and that fat should the “non-saturated” type.
Quick Weight Loss Tips # 2 – Don’t be so sweet.
Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.
Quick Weight Loss Tips #3 – Drink up.
“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100 pounds, you should drink 50 ounces of water a day as a minimum
Quick Weight Loss Tips #4 – Fill up on fiber.
You can curb your hunger by increasing your intake of dietary fiber, which is filling, so you feel full but eat less. For these diet tips, experts recommend eating more fruits, vegetables and wholegrain cereals.
Quick Weight Loss Tips #5 – Get treatment for food allergies.
Some researchers believe that being overweight is the result of people craving foods that they are allergic to. For these people, weight loss is extremely difficult until they figure out what those trigger foods are and eliminate them from their diets.
“There are specific food allergies that trigger uncontrollable craving and bingeing,” says Joseph D. Beasley, M.D., director of Comprehensive Medical Care in Amityville, New York. “It’s a common problem in overeaters.”
If you suspect that food allergies might be part of your problem, ask your doctor to help you identify the offending items. Your doctor may recommend that you see an allergy specialist.
Quick Weight Loss Tips #6 – Get Plenty Of Sleep
Studies have shown that there is a direct link between sleep and weight loss. When we’re tired we either eat “less than healthy” food to help keep us awake, or we’re simply too tired to be bothered preparing something healthy, so we eat junk because it’s easier. So make sure you get plenty of sleep – as close to 8 hours each day as possible.
Quick Weight Loss Tips #7 – Eat Before You’re Ravenous
Don’t wait to eat till you’re so hungry you could eat the entire “everything you can eat” buffet. If you miss a meal (like breakfast), a few hours later you’ll be so hungry you could a horse (or so the saying goes). This is when you’ll be tempted to eat junk food – and invariably too much of it too. Eat more smaller meals throughout the day to stop yourself from getting that hungry.
other tips:
1. Once a week, indulge in a high-calorie-tasting, but low-calorie, treat. This should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
- Lobster. Just 83 calories in 3 ounces.
- Shrimp. Just 60 calories in 12 large.
- Smoked salmon. Just 66 calories in two ounces. Sprinkle with capers for an even more elegant treat.
- Whipped cream. Just 8 calories in one tablespoon. Drop a dollop over a bowl of fresh fruit for dessert.
2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.
3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That's nearly 90,000 calories a year -- or 25 pounds! And research shows that despite the calories, sugary drinks don't trigger a sense of fullness the way that food does.
4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips -- even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don't.
5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
6. Add 10 percent to the amount of daily calories you think you're eating, then adjust your eating habits accordingly. If you think you're consuming 1,700 calories a day and don't understand why you're not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.
7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
8. Walk for 45 minutes a day. The reason we're suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you're eating.
9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
10. Bring the color blue into your life more often. There's a good reason you won't see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
11. Clean your closet of the "fat" clothes. Once you've reached your target weight, throw out or give away every piece of clothing that doesn't fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.
12. Downsize your dinner plates. Studies find that the less food put in front of you, the less food you'll eat. Conversely, the more food in front of you, the more you'll eat -- regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they're not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.
- Lobster. Just 83 calories in 3 ounces.
Comments
1 comments to "Easy Ways to Lose Weight"
12 April 2017 at 03:24
Thanks for such an informational blog. These tips are very useful. Keep writing.
Plexus slim
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