We all made our favourite ways of losing weight, but sometimes you seem to just be stuck. If that’s the case for you than some of these tips may be helpful for your weight loss, or reminder of something that you wanted but have left side
Tip No. 1: Drink Plenty of Water
This is one of the oldest, and most effective, diet tricks there is. Drink a glass of water before you dive in to a calorie-laden snack to reduce the amount you eat.
Sometimes thirst can be confused with hunger, so if you drink water first you may feel less hungry. Herbal tea (unsweetened) and sparking water are good options if you’re craving more than plain water. Adding a few drops of vanilla essence to sparkling water can you give it a bit of a lift for more flavour.
Tip No. 2: Night time snacks
After dinner is the most common time to indulge in mindless eating. Sitting in front of the TV, you don’t pay attention to the number of calories you consume.
if you can’t stop yourself from snacking then plan for a low-calorie snack of fruit or yoghurt.
Tip No. 3: Enjoy your favourite foods
Moderation is the key to enjoying rich foods. You don’t have to eliminate them completely, but you can try buying only a small portion of sweets instead of a bag or buy a small treat size chocolate bar not a large one.
Tip No. 4: Eat little and often
It’s hard to cut calories when you’re always hungry. People who eat four to five small meals a day report less hunger and are better equipped to control their weight.
Divide your daily food consumption into small meals and snacks and spread them throughout the day. Try to eat more, earlier; make dinner the last time you eat in the day.
Tip No. 5: More protein
Protein is more satisfying than carbohydrates or fats, plus, it keeps you feeling full for a longer time. Protein is also important for maintenance of muscle mass.
Choose healthy proteins such as lean meats, seafood, eggs, soy, nuts, beans, or yogurt and lowfat dairy products.
Tip No. 6: Spices
Flavour in your food can also help you feel satisfied and full. You may not eat as much if the food is full of spices.
Tip No. 7: Have a healthy store cupboard
Stock up your kitchen with healthy snacks and ingredients in advance. If you know you have the makings of a quick, healthy meal at home, you can avoid the less healthy fast-foods.
Some good staples to keep on hand include whole-grain pasta and breads, frozen vegetables, lowfat cheese, canned beans and tomatoes, salad greens, and pre-cooked chicken breasts.
Tip No. 8: Switch to small
Ordering children’s portions in restaurants is a popular way to keep consumption to a reasonable level.
Using smaller plates to make your portions appear bigger is a similar tactic. You’re more likely to feel satisfied when your plate looks full.
Tip No. 9: Swap carbs for veg
Swapping one portion of starch (about a cup) of pasta, rice or potatoes for a variety of vegetables saves about 100-200 calories.
Doing this for a year can lead to a full drop in dress size.
Tip No. 10: Breakfast
Skipping breakfast is a bad idea for those seeking to lose weight. Some studies show that skipping breakfast makes weight loss more difficult, since it leads to hunger and potential overeating later on in the day.
Healthy breakfast choices include high-fibre grain cereals, lowfat milk and dairy products, and fruit.
Tip No. 11: Include more fibre
Most of us don’t consume enough and it is recommended women get about 25 grams a day, while men should consume about 38 grams.
Fibre has a range of health benefits. It assists with digestion, lowers cholesterol levels, and prevents constipation. It can also help those on a weight-loss plan by making you feel more full.
Dietary sources include beans, whole grains, and oatmeal, as well as vegetables and fruit.
Tip No. 12: Clear out the cupboard
Weight loss is even harder when you are faced with the presence of forbidden or unhealthy foods.
Clear your pantry of fattening foods, and if you want an occasional treat, pick it up on your daily walk.
Tip No. 13: Slowly does it
A realistic weight-loss goal is to lose about 1-2 pounds a week. Just as it takes time to put on weight, it also takes time to take it off and keep it off.
Don’t expect instant or fast results. Elevated expectations can only set you up for disappointment and giving up.
Health benefits begin when you’ve lost just 5%-10% of your body weight and ‘quick fix’ diets always see the weight creeping back.
Tip No. 14: Weighing yourself
Those who weigh themselves regularly tend to do better with weight loss, but don’t weigh yourself every day.
Daily fluctuations can lead to discouragement. Weigh yourself once a week at the same time of day, ideally in the same type of clothing and on the same scale.
Tip No. 15: Sleep
Sleep deprivation causes hormonal imbalance that can make weight loss more difficult. Specifically, lack of sleep leads to high levels of ghrelin, which stimulates the appetite.
Likewise, leptin (a hormone that signals when you are full) is produced in low levels when sleep is lacking. You’ll feel healthier — and fuller — if you get adequate sleep.
There is no doubt that Menopause can be a challenging time to keep weight under control. Oestrogen dominance means you are likely to have those hormones deposits settling on your stomach, abdomen and thighs so tackling hormone balance first would be a good place to start.
If you are looking for healthy, long term, weight loss these articles might also be helpful.
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