In this dine-and-run, supersized world, maintaining a healthy weight can be a real nightmare, and healthy weight loss can be a real struggle. Adding to the difficulty is the abundance of fad diets and so-called quick-fix pills and plans that tempt and lure but oftentimes only lead you ultimately to failure. What’s a healthy dieter to do?
First of all, if your last attempt at dieting didn’t work, or life events have caused you to gain weight, don’t get down.
You have to put up a good fight, and the key is to find the right diet and exercise plan that works with your body’s individual needs to make lasting lifestyle changes, because contrary to what is widely believed, there is no "one size fits all" solution to healthy, permanent weight loss.
1. Pay attention while you are eating
It’s easy to overeat when you’re talking with friends or lazing away on the couch. Be aware of your environment, eat slowly and enjoy each bite.
2. Chew food thoroughly
Put down your fork after each bite and savor your food slowly. Try chewing your food 20 times before swallowing.
3. Don’t supersize your meals
supersizing your food may seem like a good bargain for your money, but in truth, you’re just adding unwanted calories to your fat storage. Don’t supersize your meals. Your body won’t notice the difference between a regularly-sized meal and a supersized one.
4. Stop eating before you are full
It takes about 20 minutes for the brain to know that the stomach is already full. Giving it time to signal this means overeating will be a thing of the past for you. Avoid being tempted to clean your plate, yes, others may be starving, but you finishing up everything on your plate won’t help them.
5. Focus on fruits and veggies
The many benefits you find in fruits and vegetables make them the ideal food for healthy snacking and weight loss.
6. Drink more water
Water does a number of wonders to the human body, including getting rid of toxic wastes, giving you a healthy glow, stopping hunger pangs and suppressing the appetite naturally. Plus, water contains no calories and no sodium, making it the go-to drink for aspiring slimmers.
7. Be more physically active
Get up and get moving. You can never successfully shed off the pounds by dieting alone, you have to incorporate regular physical activity into your routine.
8. Get the right amount of sleep
People who don’t get enough sleep risk their health and increase their chances of obesity. Exhaustion can make one feel hungry, and makes it easier for you to reach for junk food.
9. De-stress, but not with food
Find other ways to de-stress and de-clutter. Take up a sport you like that would take your mind off things. Mindless snacking, especially emotion-fueled ones are perfect recipes for weight gain (stress weight gain).
10. Eat early and graze
Some people do not recognize the importance of eating breakfast early in the day. It is one meal that shouldn’t be missed, because it jump-starts the metabolism and keeps you from binge eating later in the day. Likewise, "grazing" on healthy snacks such as fruits and vegetables throughout the day keeps the metabolism going and wards off hunger pangs fro the munchies.