Tired of being overweight and unhealthy? Tired of being ashamed of your body whenever you go out? So finally you have decided to do something about being overweight and tried to lose some of it. Unfortunately the results are not just there. Maybe you have tried different diet fads promising rapid weight loss and have been repeatedly disappointed or lost some weight but gained it back quickly.
Lose-weight-quick diets often do not work and sometimes, they rebound and you get more pounds on you than when you started. You will be better off with simple things that you can do on a daily basis, a routine that you are more likely to follow and sustain. Here are some weight loss tips.
Maintain a food diary
Studies have shown that when you are required to write down everything that you eat, you end up eating less. Carry a small notebook everywhere you go and write down each and every food that you take in, including soda, juice and water. Keeping a daily record of what you eat will also help you evaluate your eating habits and improve on them.
Watch your calorie-intake
You know how it is when you are trying to lose weight: diet programs recommend that you either burn calories, eat less calories or ditch the calories altogether. But, things are not as simple as that. Crash diets usually end up with you becoming weak and losing your motivation. A 300 to 500 calorie reduction to your daily diet is a healthy way to lose weight.
Here are some ways to cut on your calorie intake:
- Replace soda with water. You can add flavour to your water by adding lemon wedge to it.
- Swap whole milk with skimmed milk.
- Use high-calorie foods as toppers so you don’t feel you are missing out. Add a dollop of cream or a scoop of ice cream on top of your fruit platter.
- Cut out unhealthy treats such as confections and other high-sugar desserts.
- Eat one less cookie or drink one less can of soda a day.
Focus on water instead of soda or juice throughout the day. Sodas contain empty calories that do not have any nutritional value to the body and do not provide the sense of fullness that foods give.
Avoid the red and love the blue
According to research, red and oranges encourage eating so you don’t want to decorate your dining area with these colors. On the other hand, the color blue has an appetite suppressant characteristic. You will notice that restaurants do not use blue in their dinnerware and decorations. So serve up your dinner in blue plates or use blue table cloths to prevent over-eating.
White foods are taboo
White foods such as refined sugar, white rice and white flour are packed with large amounts of carbohydrates that can increase blood sugar levels and lead you to gain weight. Eat plenty of whole grains and brown rice instead as they are packed with fibers that make you feel full sooner and longer.
Choose a healthy oil
The oil you use on your food plays a big role in your quest for weight loss. Your body requires fats and you can’t completely eliminate fat from your diet. And you have to admit that fried foods are usually more flavorful than just steamed or broiled but if you want to be healthy you should avoid fried foods. Use Argan oil as a drizzle to your steamed fish or fresh salad.
This oil comes from the rare Moroccan Argan tree which is rich in unsaturated fatty acids, called the good fats. These kinds of fats improve your cholesterol profile and reduce your risk of heart diseases. Argan oil is also rich in antioxidants, vitamin E and essential fatty acids that provide many health benefits to your body.
The healthiest way to lose weight is to go about it gradually and avoid crash-diets. You can do this by following a routine of simple things that you can do every day.