Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.
Here's what they said:
Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."
Best Diet Tip No. 3: Consider whether you're really hungry.
Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.
Best Diet Tip No. 4: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.
Best Diet Tip No. 5: Enjoy your favorite foods.
"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.
Best Diet Tip No. 6: Enjoy your treats away from home.
When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.
Best Diet Tip No. 7: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.
Best Diet Tip No. 8: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Best Diet Tip No. 9: Spice it up.
Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much," says Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.
Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:
* 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
* Frozen vegetables
* 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
Within minutes, she can toss together a healthy medley.
Best Diet Tip No. 11: Order children’s portions at restaurants.
"When you are eating out, order a child’s pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Best Diet Tip No. 12: Eat foods in season.
"If you don’t love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won’t be disappointed."
At GiGi’s Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.
Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.
Best Diet Tip No. 14: Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Best Diet Tip No. 15: Be physically active.
Although it may seem counterintuitive, don’t use exercise either to punish yourself for eating or to "earn"
General tips
Apple cider vinegar improves digestion, suppresses appetite and raises the metabolism. Can be taken in water or juice.
When you’re hungry have Metamucil or benefibre. You just have it with water, juice, tea or coffee and it makes you feel full. It also gets food that you may have eaten through your system faster!
Almonds stop bad fats from entering your system
There are some great dieters teas on the market, check them out!
juice fasts work really well
change your exercise routine so you don’t get bored
take a multi vitamin to give you the nutrients you need
Chew sugar free gum. It burns calories and makes your body think you’re eating!
keep checking up on pro ana sites they keep you motivated
Drink ice water. It burns calories, contains none and keeps you hydrated which will prevent you from fainting
Eat off a black plate, the colour black makes you less hungry
Eat off a small plate, you won’t eat as much
The smell of coffee makes you feel full
eat lots of celery it contains negative calories
Spin around in circles. It curbs your appetite
chew food then spit it out when no one is watching
Green tea helps you lose weight
Interval training helps your burn fat
fidget. You’d be surprised how many calories it burns
hot peppers boost your metabolism
caffeine increases heart rate and metabolism
lie on your left side, it aids digestion
cleaning burns heaps of calories
making your website distracts you and motivates at the same time
dance, its great for fat loss
Do your nails. You won’t want to get food on them!
don’t keep bad food in the cupboard
have a diet buddy
sex burns calories
Distraction tips
Take a shower/have a bath
Brush your teeth
Exercise
make a face mask that goes hard as it dries
buy a fashion magazine - walk to buy it
clean something discusting
sew or knit
read
watch a movie
get a job
do homework/housework
go shopping
go to a friends house
look at yourself in the mirror
see how much water you can drink
Feel Full
Drink more fluids during a small meal. For every time you lift a fork, take a sip of water. This way, the people at the dinner table will feel like you're eating, and you aren't consuming as much food.
Drink a tall glass of ice cold water to burn more calories. You're body burns calories because it needs to adjust with the cold temperature. Besides, water provides volume but not calories.
Drink a steaming cup of hot tea/water to feel fuller. Green tea is especially recommended; it might not taste as great as other teas but one of the most beneficial.
Drink a steaming cup of coffee. It'll curb your appetite, give you a wake up call (ie. caffeine) and make you feel full. This is good for mornings. Drink it with an apple or small portion of food to jump start your metabolism.
Eat food with lots of fiber in it. It helps because your system takes longer to digest fiber, which helps you feel fuller, longer. Research even shows that eating an additional 14 grams of fiber per day is associated with a 10 percent decrease in calorie intake and a loss of body weight of a four pounds in four months.
When you feel the hunger pangs really kicking in, sample food, than spit it out. Pretend you're allowed to eat, when you're really not.
If you can't resist anymore and you need to eat, eat greens! Consume as much salad as you'd like, since it doesn't hold much calories anyway. Besides, it's good for you!
Eat more protein. A number of studies indicate that calories-for-calorie, protein makes a person feel more full than carbohydrates or fats.
Eat more water-rich fruits, vegetables, and soups
Choose broth-based soups as a meal. Fewer in calories, but warm and filling.
Anorexia Tips
Anorexia Tips
Only fun going out to eat? Go to a farmer's market and buy fresh fruit! It's always fun, and gets rid of many excuses. for not eating right.
Instead of buying food, buy yourself flowers! Food is depressing, but flowers make you happy!
Exchange a bad habit for a good one - f.i., my boyfriend exchanged smoking for jogging every morning. This may be hard, but VERY rewarding if you can do it! Exchange eating for yoga, or meditation, or reading more.
Make yourself nauseas! You won't eat!
Think higher or yourself! You're too good to put THAT in your body!
Plan you goal out to the letter, then write out your plan for the day you reach your goal. What will you do first What will you buy???
Save the money you would have spent on that meal in a jar. Lunch cost $6.74? Save it in a bottle instead and watch it grow!
Subscribe to magazines! $10/ year for great thinspiration delivered to your door every month! I suggest Vogue, InStyle, and Cosmo.
Buy thin clothes, Keep them hanging in your closet next to your regular clothes & torture over the fact you can't get into them!
Eat vicariously. Watch other people eat, and feel superior!!! You don't need that food. They are feeding their fat bodies and they're getting fatter!!! You can see then growing!!! How repulsive.
Hot water: makes you feel warm and full inside.
Make a notebook of thinspiration - notes, letters, thoughts and especially PICTURES of your goal!
glitter-graphics.com
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