You don't need to turn dieting into a chore. It may seem that way to some folks, though.
Many people put off a diet or exercising more with an excuse like “ I won't lose weight unless I go the health club for two hours a day” or “I don't have the right exercise equipment.” The truth is, you don't need lots of money, a health club membership or expensive food from a trendy store to lose weight or eat healthy. Taking baby steps will help you develop new habits that contribute to a slimmer waist and better lifestyle. Here are 10 Easy Weight Loss Techniques. You've been trying to hard to look and feel good. Relax and watch the pounds melt away.
1. Keep a Journal
Most people have a tendency to snack while doing other things - watching TV, surfing the net, reading a book - and don't pay attention to what they eat or how much. Keeping a journal and writing down what you eat and when is a simple tool to better habits. A weight loss study showed that dieters who kept track of the food they ate lost two times as much weight as people who didn't kept a journal. Simply jot down what you ate - half a bag of potatoes chips, two doughnuts - and when to give yourself an idea of which foods are adding excess calories to your daily totals and what situations make you eat more. (Do you eat more when you're bored? Anxious?) Learning what triggers emotional eating habits can help you to lose weight and correct bad habits besides overeating.
2. Stock the Fridge with Healthy Foods
Keep bad foods out of sight and out of mind. If you don't keep candy, chips and ice cream in the kitchen, you can't go on a junk food binge at three in the morning and gain weight. Replace prepackaged junk food with peaches, grapes, pears, strawberries, kiwi and other delicious fruits. Eat wholegrain breads and crackers with protein-rich peanut butter instead of chips or white bread with butter. Eat yogurt with live cultures instead of ice cream.
3. Take the Stairs
Even if you feel you're too busy to set aside time for exercise each day, there is a way to increase physical activity without hitting the gym or the hiking trail. Make simple changes in your daily routine, like taking the stairs instead of the elevator or walking to the convenience store instead of driving a few blocks. Take a walk outside during your work break instead of eating a snack at your desk. As you increase your physical activity in small ways, you'll feel more energetic and happier (due to the serotonin and endorphins, two chemicals in the brain produced by exercise), and you'll want to be more active.
4. Research Online Menus Before Dining Out
You can accept dinner invitations if you're changing your eating habits without breaking your diet. Check the restaurant's online menu before leaving for your meal and note the healthy, low-calorie choices. In the rare cases where the restaurant doesn't have an online menu, check
5. Exercise Just a Few Minutes More Each Day or Make Small Changes in Your Diet
Trying too hard often gets in the way of achieving just about anything, and that includes losing weight. Research published in the Annals of Behavioral Medicine showed that study participants who made a small change in their daily exercise routine or meal choices pared 2 ½ inches more off their waist than individuals who followed a preset restricted calorie and exercise plan. Increasing your physical activity by walking, dancing or exercising just a few minutes a day will help you to lose more weight over time.
6. Drink More Water
Drinking a glass of water before each meal keeps you hydrated and helps you feel full, making you eat less. Drink water throughout the day instead of soda or coffee. Water helps skin stay supple and moist and reduces the fluid loss that leads to wrinkles and premature aging. Drinking enough water flushes toxins from your kidneys and keeps you regular. Eating more fruits and vegetables will also increase your water intake, as they contain a high percentage of water and help keep you hydrated.
7. Eat Slowly
Eat slowly and really chew and taste your food – don't gulp it down in a hurry. Eating quickly increases the amount of calories you consume and leads to weight gain. From the time you begin a meal, it takes 20 minutes for you to feel full. When you eat slowly, it leaves enough time for your brain to send signals that your stomach is full. When you eat without savoring or tasting your food, there's no time for this message to reach you, and you overeat. Research conducted by the North American Association for the Study of Obesity indicated that overweight people consumed fewer calories when they ate slowly. Learn to taste and savor food, don't just chew quickly and swallow.
Take a cue from European culture. The French and Italians like to linger over their meals, often turning dinner into a socials occasion. This reduces the chance of hasty overeating. After all, the average European is thinner than the average American, and their leisurely mealtime habits are part of the reason for that.
8. “Break Your Fast” Every Few Hours
Satisfy your hunger pangs every few hours, even when you're on a weight reduction diet. Going more than four of five hours without eating anything will make you more likely to overeat later in the day. So break your fast with raisins, apples, yogurt or a peanut butter on whole grain toast instead of “saving it all” for dinner. When you do eat a meal, select smaller portions and avoid eating just before bedtime – it will cause indigestion and maybe even nightmares! Eat dinner at least three hours before you plan to go to bed. A study conducted by Northwestern University showed that people who eat around 10 p.m. consume at least 248 more calories than people who eat earlier at night. 1
9. Take a High-Value Weight Loss Supplement
Some people have more willpower than others-that's just a fact of life. If you can't seem to push yourself away from the table in time to avoid dessert, or you can't stay away from the Cheetos in the vending machine at work, it may be worthwhile to invest in a nutritional, high-value weight loss supplement. Weight loss tablets containing wheatgrass are a great choice for dieters. Wheatgrass is 70% chlorophyll, the green pigment found in plant life. Chlorophyll contains a bounty of nutrients to keep you healthy and energized during your weight loss program. Magnesium, calcium, zinc, Vitamins A, E, C and all the B-complex vitamins, including Vitamin B12 ( for vitality and mood) and Vitamin B6 is necessary for proper cardiovascular, nervous system and liver function, and also contributes to a balanced mood. Wheatgrass is a complete and nutritious food, and when it's taken in tablet form you won't need to worry about the nausea you experience when drinking wheatgrass juice.
A wheatgrass supplement containing other natural ingredients, including herbs, gives you even a bigger nutritional boost when you're dieting. A wheatgrass supplement containing a proprietary blend of herbs helps curb your appetite with Citrus aurantium (Bitter Orange), which is also known for its ability to treat digestive disorders and increase energy. A proprietary blend may also include gingko biloba, ginseng, cayenne pepper, gotu kola, green tea extract and damiana. These added herbs help increase mental focus and energy (among other benefits), which is especially important when you're on a diet.
10. Avoid Diet Soda
According to an article in Reader's Digest, studies presented at the American Diabetes Association's Scientific Sessions showed that people who drank two or more diet sodas each day experienced waist size increases six times greater than individuals who didn't drink diet soda. Researchers couldn't pinpoint a medical reason for this, but they believe that some people may eat more food because they think they are “saving up” a large number of calories by drinking diet soda.2
Miscellaneous Weight Loss Techniques
There are several lesser-known tricks for losing weights – one that are a little sneaky and odd, but they work!
Use a smaller plate for meals. Large dinner plates look so empty with only a few veggies and baked fish on them, there's a tendency to fill them up with more helpings or extras not on the menu.
Find a few foods you like and stick with them during your weight loss program. Researchers found that people who stay on diets and reach their goal weight successfully eat menus with a few types of foods instead of a wide variety. Selecting from a buffet of choices tends to make people eat more.
Brush your teeth when you're tempted to overeat. That fresh, minty flavor will signal that mealtime is over, and the clean feeling in your mouth will make you less likely to want to sit down and eat again. If you're eating in a restaurant and can't brush your teeth after a meal, chew sugarless gum or use breath strips or fresheners. The clean feeling will prevent you from eating those last bits of food you don't need.
It's Important to Set Manageable Weight Loss Goals
The ultimate goal of a diet is to take weight off and keep it off. This means “crash diets” are out of the question if you want to stay trim and healthy permanently. Weight loss experts recommend that dieters lose a half-pound to two pounds a week. When dieting, it's better to be concerned about increasing your daily physical activity and replacing processed foods with fresh ones than counting calories. Consider a weight loss program the start of a new lifestyle, not a temporary occurrence. You gained weight because of unhealthy choices; now you're losing weight and maintaining that weight due to healthy lifestyle choices.
Use Zeal O2 From Wheatgrass Love and Lose Weight the Easy Way!
We all have busy lives, and losing weight may seem too hard for some people. All that calorie counting! But that way of dieting is old-fashioned, and you don't need to follow the old weight loss patterns unless you're comfortable with them. Making small changes in your eating and exercise routines daily will add up to big changes in your weight and your health. Zeal O2 Weight Loss Supplement from Wheatgrass Love should be a part of an easy weight loss routine for many people. There's nothing to mix, no expensive juicers to buy. Each tablet contains wheatgrass (with the nutritious power of chlorophyll) and a proprietary blend of Citrus aurantium, white willow, ginseng, cayenne pepper, ginkgo biloba, goldenseal, green tea extract and more! Zeal O2 safely curbs your appetite. You'll feel more energetic and get all the nutrients you need with Zeal O2. Once you've reached your ideal weight, you can continue using Zeal O2 to maintain it! Order now.
REVV Natural Energy Supplement is a delicious chocolate wafer formulated with wheatgrass, cocoa, caffeine and brain-boosting L-Taurine. Bring a pack with you anywhere, anytime when you need an extra shot of energy. It contain periwinkle herb, which has been shown in studies to increase the flow of blood to the brain and the power of B-complex vitamins in wheatgrass. If you have an important work presentation or exam, REVV will help you to focus better! Read more about REVV.
If you're feeling blue or “out of it”, Happy Girl Mood Enhancer can increase focus, energy and help you feel better. A gentle formula containing wheatgrass and a blend of herbs including green tea extract, ginkgo biloba and cayenne pepper, Happy Girl can relieve occasional mild to moderate depression without the side effects of prescription antidepressants.And you'll receive all the other benefits of wheatgrass, including better circulation, digestion and healthier cell growth. (If you've been diagnosed with clinical depression, talk to your doctor before taking any mood supplement). Happy Girl isn't just for girls – men and seniors can take it, too! Read more about Happy Girl.
Wheatgrass Love products from LifeForce Nutraceuticals are guaranteed to work for you! If not completely satisfied, return unused portion for your money back. (Always talk with your doctor before taking any nutritional supplement.)
- http://www.womenshealthmag.com/weight-loss/dinner-time
- http://www.rd.com/health/diet-weight-loss/is-diet-soda-making-you-fat/
