Sure you can weight quickly if you follow fads diets. There is a lot of them listed on the internet. They promise rapid weight lose but they will leave you feeling hungry & deprived. And later you will definitely gain the weight back.
I this guide I want to outline what real weight experts and experience recommend to keep on the weight permanently. The best way is to lose weight slowly without going on a diet of some sort. They key is in making changes in your lifestyle.
About half a kilo gram of fat is equal to 3500 calories. By shaving 500 calories a day through dietary ad exercise modifications, you can lose about half a kilo gram in a week. If you want to maintain your current weight, shaving 100 calories a day is enough to avoid extra 0.5 – 1 kilo gram a year most adults gain each year.
Adopt the one or more the following simple, painless tips to help you lose weight without going on a so called “diet”:
One good habit to incorporate in your life is eating breakfast every day. This will help you lose and keep off weight.
Many think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day.
This study show that people who eat breakfast have lower BMIs than those who skip breakfast and perform better whether at school or in the boardroom.
Try that high protein breakfast in the morning.
Control your environments
Another simple strategy to adopt is to control your environment. By this I mean avoid going or eating foods that will increase your calories. This include everything from stocking your kitchen with lots of healthy options to choosing the right restaurants.
Avoid the temptations by staying away from all-you-can-eat restaurants. At the buffet be selective when you fill your plate.
Before going back for more food wait at least 15 minutes and have a big glass of water.
Close Kitchen at Night
Establish time as to when to stop eating in the afternoon.
Have cup of tea, suck on a piece of hard candy or enjoy small bowl of ice cream or frozen yogurt if you want something sweet after dinner, but brush your teeth so you will be less likely to eat or drink anything else.
Choose Liquid Calories Wisely
Sweetened drinks pile on the calories, but do not reduce hunger like solids foods. Satisfy your thirst with water instead or sparkling water with citrus instead or small portion of 100% juice.
Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine on most days, limiting alcohol to the weekends can be a huge calorie saver.
Eat Whole Grain
By substituting whole grains for refined grains like white bread, cakes, cookies and pretzels, you add much needed fibre and will up faster you more likely to eat at reasonable portions.
Chose whole-wheat breads and pasta, brown rice, ban flakes, popcorns and whole rye crackers.
Eat More Produce
Eating lots of low-calorie, high volume fruits and vegetables crowds out other foods that are higher in fat and calories.
Move off the meat off the centre of your plate and pile on the vegetables.
Try starting out lunch and dinner with bowl of salad or soup.
Stock up your kitchen with plenty of vegetables and fruits.
Reduce Your Portions
If you did nothing else but reduce your portions by 10 – 20% you will lose weight.
Most portions served to you at home & restaurants are bigger than you need.
Get instant portion control by using small bowls, plates and cups. You won’t feel deprived because the food will look plentiful on dainty dishware.
Add More Steps
Throughout the day do whatever you can do to be more active. Take your dog out for a walk. Walk around in the house while doing what you do.
Have protein at every meal and snack
Adding a source of high protein to each meal and snack will help you feeling full longer so you are less like to overeat.
Try high-fat yogurt, small portion of nuts, eggs, and high fat meat.
This will make you feel full for a long time. If can reduce meals from 3 a day to 2 even better. And also eat when feeling hungry.