You probably hear tons of diets tips from so many sources so what are the weight loss tips that work? Since weight loss is about burning more calories than you consume, it’s important to make sure you follow a plan that reduces your cravings, helps you lose weight without hunger, and improves your metabolic health at the same time. Here are the top safe diet weight loss tips to help shed those pounds the healthy way – and keep them off.
Tip 1: Eliminate temptation.
Before you even begin your weight loss journey, go through your house and get rid of any fattening foods and stock up on healthy, convenient choices that support your weight loss goals. Having ready-to-eat snacks or planned meals on hand sets you up for success so you are less tempted to run out to a drive through or order a pizza. Some foods to consider keeping on hand are frozen or canned vegetables, canned beans, fruit, precooked grilled chicken breast, whole-grain pasta or tortillas, and reduced fat cheese.
Tip 2: Drink plenty of water.
Often times people confuse thirst with hunger so if you’re feeling hungry or having a craving and you just ate, try drinking a cold glass of water first. Drinking water a half hour before meals also increases weight loss. You can always try a flavored sparkling water or fruit-infused herbal tea if plain water doesn’t do the trick, but you want to avoid sugary drinks and fruit juice.
Tip 3: Understand portion control.
Instead of eating a huge breakfast, lunch and dinner, eat several mini-meals during the day. This helps to control your appetite since your goal is to eat fewer calories than you burn. Hunger is one of the main reasons people don’t stick with their weight loss plan so incorporating smaller consistent meals helps fight those hunger cravings.
When at a restaurant, try ordering a child-size entrée or ask to have your order split in half to give you two meals from one big one. At home use smaller plates so the portions look like more to keep your mind and stomach more satisfied. Many of us struggle with recognizing when we are full or even if we acknowledge that we feel full, we keep eating for a variety of reasons. Staying two steps ahead with smaller portions helps keep you on track for weight loss.
Many people think skipping breakfast is a smart calorie decision to help lose weight but studies show the opposite to be true. It’s important to make time for a healthy morning meal to get your metabolism going and to prevent extra nibbling and binge eating at lunch and dinner.
Tip 4: Control those nighttime cravings.
I know for me, snacking after dinner once I’m settled on the couch watching TV was my most challenging habit to break. This mindless eating is one of the easiest ways to throw your diet off course. Limit yourself to a pre-planned low calorie snack or close down the kitchen after a certain hour.
Tip 5: No foods are 100% off limits.
It’s natural to fixate on foods you tell yourself you shouldn’t eat so it’s likely you will crave them more if you tell yourself they are totally off limits.
They key to sticking with your diet is moderation. Instead of cutting out your favorite foods altogether which may lead to impulsive binge eating, stick to smaller portions or just a few bites to satisfy that craving. It’s important to enjoy those foods occasionally without feeling guilty which could potentially spiral you further off course from your weight loss goals. (See ALLOW FOR SETBACKS under Healthy Weight Loss Goals)
Tip 6: Include protein with every meal.
The best healthy protein foods for weight loss include egg whites, yogurt, cheese, soy, seafood, lean meat, nuts or beans. Protein will keep you feeling full a lot longer, helps preserve muscle mass and encourages fat burning. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
Tip 7: Include fiber in your diet.
Most people do not eat the amount of fiber their body requires to really reap fiber’s benefits. In addition to helping with weight loss and reducing belly fat, fiber lowers cholesterol, aids in digestion and prevents constipation. Whole grain foods, nuts and oatmeal are all great sources of good fiber. Most fruits and vegetables are high in fiber and water which can give you a feeling of fullness, so you should incorporate these food groups more in your weight loss diet plan.
Tip 8: Keep a food diary.
A food diary can dramatically boost your weight loss since the act of writing everything down makes you more accountable for what, when and how much you are consuming. You may also consider tracking your mood and appetite for insight into your eating patterns.