For many, just the idea of losing weight can be daunting. With the endless advice and trends that exist today, it can be challenging to find a nutritious diet to lose and maintain weight. With these five tips you are guaranteed success with your diet.
Focus on real foods. Real foods are foods that were eaten 200 years ago before processed foods emerged. Think of foods on a spectrum based on how they are processed. An apple is a real food, applesauce is slightly processed but still good, while an apple pie is very processed. Real foods contain the necessary vitamins and fiber to keep the body running smoothly. Check the nutrition facts, but also pay more attention to the ingredient list. In general, it is better to consume foods with fewer ingredients. If the ingredients can't be pronounced or bought in a store, chances are it's not as real as it claims to be. Real foods help dieters feel better and even sleep better. In addition to their nutritional quality, real foods are often less addictive.
Stop when you're full. We have often been told that when the food is swallowed, it takes about 15 to 20 minutes for the body to register it. Remember to put the cutlery down between bites and eat slowly and mindfully to help slow the stomach. And on a scale of one to ten, think about hunger throughout the day—one for starving and 10 for full. Watch your hunger scale regularly. Set times for meals and snacks to avoid prolonged hunger and overeating.
Everything in moderation. While portion size is more often than not a big deal, our eyes are bigger than our stomachs. Keep an eye on yourself, remember that restaurant meals tend to be higher in calories and try to split a main course when dining out. If you eat at home, use a smaller plate to give yourself the illusion of food.
Hydrate. Drinking water can help control hunger by turning on sensors in the stomach that make you feel full for longer. People sometimes mistake thirst for hunger, which can lead to extra calorie intake and unwanted weight gain. Simply staying hydrated can reduce the feeling of having to eat. Try to drink a full glass of water before or between meals to help you feel full.
Aim for a lifestyle change. While trendy diets are more appealing by allowing people to lose weight faster, it is just as easy to regain the weight once the original goal has been achieved. Whether consciously or not, there is often a mindset of going back to old behaviors once the target weight is reached. On the other hand, lifestyle changes start in your head and are much more successful in the long run. Try to start with small changes you can live with and want to make.
