The first course of a meal can encourage a healthy diet, but it’s not necessarily because of the calorie count, a british study has found. Researchers at the University of leeds gave 40 dieters a green salad (with tsp of olive oil & balsamic vinegar) with their meal and 40 dieters no salad with their meal before serving them 2 slices of pizza. The dieters who consumed the salad ended up eating 50% percent less pizza than did those who did not have the salad and overall eating less calories by adding a salad. Greens are high is fiber and very low in calories so this is the perfect addition to your meal for a couple of reasons: one is that fiber is filling so having greens before your meal with help you eat less and two is greens add nutrients to your diet. So eat your greens and feel good while losing weight.
2. Drink 6 – 8 Glasses of Water Daily
Another thing that affects many people who are trying to lose weight in a negative way is feeling the need to snack on something between meals during the day and also late at night. Most of the time, that feeling is actually not hunger but thirst! That’s right. Instead of reaching for the snacks, grab a glass of plain water and drink it slowly. Then see if you still feel hungry. Chances are, as long as you have eaten a reasonably filling and nutritious meal previously, the sensation you were feeling was actually thirst, not hunger.
You can save yourself hundreds of calories every day by drinking a glass of water every time you feel like grabbing a snack. This in itself is a major boost to any weight loss program and one that so few people even know about!
3. Add More Protein to your Diet
Losing weight requires you to eat fewer calories, yet once your body senses this, it slows itself to conserve energy, hampering your efforts. You can counteract this by increasing the percentage of protein you eat. Digesting protein requires more heat and consequently burns more calories than digesting fats or carbohydrates. Eat 100 calories of fat, for instance, and you expend no more than 3 calories digesting it. Eat 100 calories of carbs, and you expend no more than 8 calories. Eat 100 calories of protein, however, and you expend no less than 25 and as many as 30 calories. This “waste” of energy, known as the thermic effect of food, has also been linked to a greater feeling of fullness, so consuming more protein also helps you stick to your diet.
4. Portion Control
Portion control is an effective way to lose weight because when you Monitor your portion sizes, you decrease the amount of food that you eat. A study published in Obesity Research found that portion control produced more weight loss in a pool of obese subjects than reduced fat intake, increased fruit and vegetable consumption, and increased exercise.
It’s not just obese men and women who can benefit from eating smaller portions. Most of us, regardless of our size, eat more food than our grandparents did.
In fact, research suggests that the average American male eats seven percent more calories per day now than he did in 1980, while the average American woman consumes 17 percent more calories daily. American waistlines are growing due to inactivity and increased food consumption at home and at restaurants. Part of the problem is “portion distortion” — we don’t know what a standard serving size is.
How much one eats is just as important as what kind of food one eats in the quest to lose weight. A study published by the American Journal of Clinical Nutrition found that women who reduced their food portions by 25% managed to cut down 250 calories a day, amounts that could help them shed half a pound a week! The crucial thing to realize as you attempt to manage your weight is that your weight is a direct function of the number of calories that you ingest through food and drink as compared with the number of calories that you burn off.
5. Weight Loss Goal Sheet
Are you are looking for an Online Tracking Tool to use for keeping track of Daily Calories and Exercise Program?
Then a Weight Loss Goal Sheet is what you need to reach your Weight Loss Goals!
Tracking your daily food and exercise is a great idea if you are trying to lose weight. A large study recently showed that planning out and keeping track of your weight loss goals can double your weight loss. Using this tool gives you the ability to really customize your food and exercise workouts that are uniquely suited to your weight loss goals. Are looking to lose weight you can Get started now…Learn the “Weight Loss Success Steps”, a path that will guide you every step of the way. The program will give you the fundamentals and support you need to reach weight loss goals.