While physical activity plays a big role in weight loss and overall
health, your diet plays an even bigger role. I've heard that weight loss is a
result of 80% diet and 20% exercise. Perfect example is my mom, she joined
Weight Watchers and in a year, she lost over 115 pounds! The only physical
activity she performed was moderate walking while out shopping for the day... Although,
I am still a firm believer in exercise to build a healthy heart, strong bones
and muscle tone. But, if perform physical activity and eat junk food, your
results will not pan out how you'd like them too.
Sticking to a healthy diet is a lifestyle change. And, self
control is a top reason most diets fail. So here are some diet tips to help you
when you're struggling to reach your weight loss goals:
1. On Sunday, make your lunch and snacks for the week to
take to work. If you have something to eat, you are less likely to buy food or
hit up the vending machine.
2. Track your meals with an app or food journal. When you
see what you are eating it helps you recognize your weakness and eating habits
and allows you to change them easily.
3. Eat on a smaller plate. Instead of a 10-12 inch plate,
use a 6-8 inch one instead. We typically fill our plates with food and when we
do this with a larger plate, we obviously eat more than we should. Using a
smaller plate, we are able to trick our minds into thinking we are eating the
same amount.
4. The color of your plate matters. Be sure to stock your
cabinets with both light and dark colored plates. The less color contrast
between the food and the plate leads to eating more. So when you make chicken,
pork, or tilapia, opt for a darker colored plate. But if you are eating beef,
go for the white plate, you'll eat less.
5. Don't buy junk food for the house. If you don't have the
food in your house, you are less likely to eat it! Stock your home with healthy
snacks, like plain rice cakes, FAGE 0% Fat Greek Yogurt, Sun-Maid Raisins, cherry
tomatoes, snap peas, cucumbers, carrot sticks, Kashi TLC Oatmeal Raisin Flax
Cookies, Edy's Fat Free No Sugar Added Vanilla Chocolate Swirl Ice Cream, Orville
Redenbacher’s Smart Pop, and the list goes on!
6. Make small adjustments if you eat out. If you order a
salad, ask for the dressing on the side. Opt for grilled chicken instead of
fried chicken. Or go for steamed veggies on the side instead of fries.
7. Splurge on a meal. Each week, one meal, I like to have a
"cheat meal". I go all out! Every once in a while, we need to indulge
in our favorites. If you are too strict for weeks straight, you may go crazy from
depriving yourself of things you once loved and blow your diet. I recommend
making a lunch your cheat meal so you have the remainder of the day to burn off
those extra calories :)
8. If you get bored, don't eat! Never eat unless you're
hungry. Many people eat out of boredom and have a false sense of hunger. When
you get bored, get up and do something. You could go for a bike ride, read a
book, shop, etc. Or simply chew a piece of gum; it will keep you from eating.
When you're dieting, don't over-complicate it. Simplifying
things will make your diet most successful. And remember, you can't go from one
extreme to another. If you make small changes at a time, you allow your body to
adjust, making your weight loss journey a smooth one.
Visit @FitFadFan and Facebook.com/FitFadFan for more diet and nutrition tips!
What are some of your diet tips? Leave a comment for others
to see!
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