2. Drink plenty of water during the day. Buy a water bottle so it’s easier for you to keep track of how much you are consuming.
3. Stay away from zero carbohydrate fad diets. These types of diet can cause memory lapse, slow bowels, fatigue, and the loss of muscle, which is important in burning fat. Eat healthy carbs like oatmeal, brown rice, sweet potatoes and breads with a higher fiber content.
4. Do not skip meals when trying to lose weight. The body will burn muscle for energy and save the fat just in case.
5. Keep a nutritional calorie journal. It will help you to be more honest with yourself about the changes you need to make in your diet.
6. Compare labels for nutritional information on products when grocery shopping. Be especially aware of the saturated fat and sodium content.
7. Eat four to five small meals a day instead of three large meals. The body will burn the calories more efficiently and the craving for food will not be as great. Keep in mind that a meal can be a rice cake with a tablespoon of peanut butter and an apple.
8. Never wait until you’re starving before having a meal. You are most likely to overeat during that time.
9. Break the age-old habit of eating everything on your plate, especially when the portions are large. Leave with a slight feeling of satisfaction.
10. Feed your body quality nutrition. Proper nutrition accounts for 75% of who we are, and our aim should be – “you are what you eat.” The body is on a quest, constantly generating new cells and tissue. That process is cut short; however, when empty and worthless calories are given in the body.
For starters, cut back on simple carbohydrates (sugar) and instead, increase protein intake. Eliminate or radically reduce white bread, pasta, and rice in the diet. Start eating more lean protein. Fill up on salads and vegetables. Drink plenty of water.Of course, the most important thing is to perform consistent aerobic exercises 3 or 4 times a week and weight bearing exercises a minimum of 2 times a week in order to help speed up your metabolism and lose the weight more rapidly. Once you are training regularly, you still need to watch what you eat. Some people think that once they are exercising they can eat whatever they want. Of course we all need a little treat now and then, but don’t let that be the main stay of your diet.
Finally, Always check with your doctor, especially if you’re over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease, before beginning any exercise program.