People try the latest fad diets when it stops working and eventually try another one and so on. Don’t be one of those people. Instead, follow the basic tips for losing weight safely, naturally, and permanently.
Eat breakfast don’t skip meals: Eat more often to avoid a completely empty stomach, which can make you overeat at your next meal.
Choose your carbohydrates carefully: despite what the popular media you might have believing, you don’t need to avoid all carbohydrates in order to lose weight. But you should shy away from simple carbohydrates such as sugar, white bread, white pasta, and white rice. These foods are quickly turned into glucose by the body, and influx of glucose causes a rapid rise in the hormone insulin, whose job it is to escort glucose out of the blood stream and into cells. A surge of insulin is followed by a glucose “crash”, which leaves you hungry in no time.
Eat lower on the glycemic index: the glycemic index (GI) indicates the rate at which carbohydrate-rich foods are digested. Foods that are quickly digested faster are quickly converted into glucose, leaving you hungry again. Foods with a low GI score include brown rice, lentils, yams, and apples. Those with high GI number, in other words foods to avoid if you are trying to lose weight—include corn flakes, white rice mashed potatoes.
Choose bulky foods: Foods that don’t leave you hungry are higher in bulk and lower in calories. Any food that contains plenty of fiber, water or air is a bulky or high volume food. These include high-fiber fruits and vegetables as well as beans. Instead of eating handful of raisins, choose water-dense grapes. Instead of a glass of orange juice, have an orange which is far less calorie dense and contains fiber that juice lacks. If you are making chili, add more beans to bulk it up without adding a lot of calories. Instead of French fries try whipping up some winter squash with skim milk. Studies show that people who start a meal with soup eat less at that meal and later in the day.
Watch out for low fat foods: Some low-fat foods such as low-fat dairy products are a real boon to dieters. But food manufacturers often remove fat from cookies and other treats only to replace that fat with sugar. So check the label before you indulge with abandon; a serving probably contains just as many calories as the higher-fat original version.
Down size your portions: if your fast food restaurant offers super size or value meals, think twice about where those extra calories will end up. When eating at home check the portions and size of food you enjoy. If your pasta portion has grown to two cups, cut it back to one and half and your waistline will start to use a bread plate instead of a dinner plate.
Drink plenty of fluids especially water: Drink water and lots of it. Seltzer, mineral water, and diet sodas are all good choices. Fluids quench your thirst and reduce your appetite as well. Fruit juice is healthy, but adds calories without fiber. Coffee or Tea is fine. If you take it with sugar or milk, select skim milk or a nondairy (low-calorie) creamer, and an artificial sweetener.
Don’t deprive yourself: Let yourself have small portions of your favorite high calorie foods once in a while so that you don’t get frustrated and end up in binging.
Keep you eye on mirror: Most people on diet want to see a lower weight reflected on the bathroom scale. But remember, while you are losing fat, if you’re exercising you may be adding muscle, so your weight may remain the same for a while. Instead of relaying totally on scale, check your reflection in the mirror, your clothing size, your energy level and the notches on your belt.
Never Fast: Fasting, even when plenty of water is consumed, can be very dangerous; it may lead to lowered blood pressure and heart failure. Also weight loss gained by fasting is rarely sustained once eating is resumed.
Eat breakfast don’t skip meals: Eat more often to avoid a completely empty stomach, which can make you overeat at your next meal.
Choose your carbohydrates carefully: despite what the popular media you might have believing, you don’t need to avoid all carbohydrates in order to lose weight. But you should shy away from simple carbohydrates such as sugar, white bread, white pasta, and white rice. These foods are quickly turned into glucose by the body, and influx of glucose causes a rapid rise in the hormone insulin, whose job it is to escort glucose out of the blood stream and into cells. A surge of insulin is followed by a glucose “crash”, which leaves you hungry in no time.
Eat lower on the glycemic index: the glycemic index (GI) indicates the rate at which carbohydrate-rich foods are digested. Foods that are quickly digested faster are quickly converted into glucose, leaving you hungry again. Foods with a low GI score include brown rice, lentils, yams, and apples. Those with high GI number, in other words foods to avoid if you are trying to lose weight—include corn flakes, white rice mashed potatoes.
Choose bulky foods: Foods that don’t leave you hungry are higher in bulk and lower in calories. Any food that contains plenty of fiber, water or air is a bulky or high volume food. These include high-fiber fruits and vegetables as well as beans. Instead of eating handful of raisins, choose water-dense grapes. Instead of a glass of orange juice, have an orange which is far less calorie dense and contains fiber that juice lacks. If you are making chili, add more beans to bulk it up without adding a lot of calories. Instead of French fries try whipping up some winter squash with skim milk. Studies show that people who start a meal with soup eat less at that meal and later in the day.
Watch out for low fat foods: Some low-fat foods such as low-fat dairy products are a real boon to dieters. But food manufacturers often remove fat from cookies and other treats only to replace that fat with sugar. So check the label before you indulge with abandon; a serving probably contains just as many calories as the higher-fat original version.
Down size your portions: if your fast food restaurant offers super size or value meals, think twice about where those extra calories will end up. When eating at home check the portions and size of food you enjoy. If your pasta portion has grown to two cups, cut it back to one and half and your waistline will start to use a bread plate instead of a dinner plate.
Drink plenty of fluids especially water: Drink water and lots of it. Seltzer, mineral water, and diet sodas are all good choices. Fluids quench your thirst and reduce your appetite as well. Fruit juice is healthy, but adds calories without fiber. Coffee or Tea is fine. If you take it with sugar or milk, select skim milk or a nondairy (low-calorie) creamer, and an artificial sweetener.
Don’t deprive yourself: Let yourself have small portions of your favorite high calorie foods once in a while so that you don’t get frustrated and end up in binging.
Keep you eye on mirror: Most people on diet want to see a lower weight reflected on the bathroom scale. But remember, while you are losing fat, if you’re exercising you may be adding muscle, so your weight may remain the same for a while. Instead of relaying totally on scale, check your reflection in the mirror, your clothing size, your energy level and the notches on your belt.
Never Fast: Fasting, even when plenty of water is consumed, can be very dangerous; it may lead to lowered blood pressure and heart failure. Also weight loss gained by fasting is rarely sustained once eating is resumed.
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