19 Diet Tips for a Perfect Figure
Sticking to your diet plan is often more difficult than figuring out which diet is right for you. But all that yo-yo dieting does more harm than good. Focus on small, sustainable changes that you can keep for the long run. Over time, these changes really add up to big weight loss.
- Start your day with a healthy breakfast. Breakfast gets your metabolism going first thing in the morning and energizes you as you start your day.
- Switch from whole milk to 1% or skim milk.
- Drink water throughout the day. If you get thirsty, you’re already in the early stages of dehydration.
- Eliminate drinks with calories from your weight loss program. These drinks include carbonated drinks and juices. Instead, quench your thirst with unsweetened tea or water with lime or lemon.
- Make half of your plate fruits and vegetables at each meal.
- Avoid caffeinated beverages. They provide a temporary boost in energy levels, but may leave you feeling more tired and hungry later on.
- Try drinking a full glass of water 20 minutes before you indulge in a snack. You may only be thirsty and not hungry after all.
- Keep healthy snacks like low-fat yogurt, fresh vegetables with low calorie dip, and small portions of almonds or other nuts on hand so you don’t give in to junk food when you are hungry between meals.
- Check your portion size. Read the nutrition facts label on your food to see what size a portion is. Oversized portions add up to extra calories in a hurry.
- Choose broth-based soups for lunch or dinner. Soups often contain up to two servings of vegetables per bowl and leave you feeling full on fewer calories. Avoid cream-based soups and high-calorie toppings like croutons, bacon and melted cheese.
- Eat slowly and chew your food properly. It takes at least 15 to 20 minutes for your brain to receive a “full” signal from your stomach. The faster you eat, the more likely you are to overeat before you know it.
- Opt for low-calorie condiments like mustard instead of high-calorie options, like mayonnaise.
- Keep a food journal – especially when you are following a weight loss program or diet plan.
- In case you are eating out, then get half of your meal packed. So that you can eat it later or can share it with others.
- Skip dessert. Or, if you want to splurge, split one dessert between two or more people.
- Once in a week, allow yourself a treat. Taking a break from diet plan makes it feel less onerous and easier to stick with.
- Maintain a regular exercise routine. Add activity to your day a little bit at a time until you’re active at least 30 to 60 minutes per day.
- Find a workout buddy. Having a partner to chat with makes the time go by more quickly and gives you someone to whom you are accountable.
- Reduce or eliminate alcohol intake. Alcoholic beverages are full of empty calories. Moreover, alcohol actually slows down your metabolism.
Always consult your doctor before beginning a new diet or exercise regimen.
USDA and US Department of Health and Human Services; Dietary Guidelines for Americans 2010;
Escott-Stump, S. Nutrition and Diagnosis-Related Care, Sixth Edition; Lippincott, Williams & Wilkins; 2008
American Heart Association; Get Moving;