1. Drink plenty of water or calorie-free drinks
Before you open bags of potato chips, drink a glass of water beforehand. People sometimes confuse thirst and hunger, so it can end up eating extra calories, whereas a glass airlah he needed. In addition, you can brew a cup of herbal tea.
2. Selective to snack at night
Snacking in front of the television while relaxing in the evening is one of the easiest ways to ruin your diet program of course. Better shut your kitchen or avoid snacking at night. Even if they must snack, choose snacks that are low in calories.
3. Eat a few small servings
If you eat fewer calories than you burn, you will lose weight. But when you are hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 times per day are better able to control appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of their food.
4. Eat protein at every meal
Try to eat protein at every meal you. It was more satisfying than carbohydrates or your belly fat and make you feel full longer. It also helps maintain muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, and nuts to your diet.
5. Add the spicy flavor to food
Add chili seasoning on your food as a flavor boost that can help you feel satisfied. "The food is loaded with flavor will stimulate your taste buds and more satisfying, so you will not eat a lot," says American Dietetic Association spokeswoman Malena Perdomo, RD
6. Fill your refrigerator with healthy foods
Fill your refrigerator with healthy foods such as vegetables, low-fat cheese, canned tomatoes, canned beans, wheat, fruits and others so that you can process food of these materials at any time when you are hungry. That way you avoid the intention to order pizza and other fast food.
7. Messages food with children currently serving in the restaurant
Ordered a dish with the size of the kids is a great way to cut calories and keep your portions reasonable. Has become a popular trend for many people who will not hesitate when ordering food portions for children. Another trick is to use smaller plates. This helps to keep the portion seen a lot, and if your mind is satisfied, your stomach will be satisfied.
8. Reduce food berpasta and made from flour
Simply by eating less pasta or bread and replace by eating more vegetables, you can lose a dress size or pants in a year. "You can save 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Cynthia Sass, RD, spokesperson for the American Dietetic Association.
9. Always eat breakfast
If you think that skipping breakfast will lose weight, do not be too sure. Some studies show the opposite. Skipping breakfast can make you feel hungry later, which caused too much chewing and feasting at lunch and dinner. To lose weight and keep it off, try to eat a healthy breakfast, high in fiber such as cereals, low-fat milk, and fruit.
10. Include fiber in your diet
Fiber helps digestion, prevent constipation and lowers cholesterol and can help you lose weight. To reap the benefits of fiber, most women should get about 25 grams a day, while men need about 38 grams - or 14 grams per 1,000 calories. Good sources of fiber include oatmeal (oats), nuts, whole grain foods, and a variety of fruits and vegetables.
11. Clean the cupboards of fattening foods
Get rid of foods that are high in calories and fat in your storage closet, not least the ice cream in your refrigerator.
12. Lose weight slowly
Do not rush to lose weight in a hurry. Losing weight takes time and can not be instant. Experts say that a realistic weight loss is about 1-2 kg in a week. If your expectations are too high you may be quick to give up.
13. Weigh yourself once a week
People who weigh themselves regularly tend to lose weight more successfully. But most experts recommend weighing weigh yourself only once a week, so you do not slip by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time, on the same day of the week, on the same scale, and in the same clothes.
14. Enough Sleep
If you are sleep deprived, your body will produce ghrelin, which stimulates appetite but produces less leptin to signal you when you're full. Get enough sleep also keeps you from snacking on unnecessary activities.
15. Understanding portion sizes
For the right size in your diet, use a kitchen scale and measuring cups to measure your portions during 1-2 weeks. Use smaller plates and glasses to lower the amount of your portion.
16. Eat more fruits and vegetables
The best diet is where you can eat more food, not less. If you eat more fruits and vegetables, you should not feel hungry for fruits and vegetables rich in nutrients are also high in fiber and water, which can give a feeling of satiety. Snacking can be a good thing as long as you choose smart snacks.
17. Chew sugarless gum
Chew sugarless gum instead of a snack or light meal to fatten. Chewing gum provides several types of fresh breath and also can help manage hunger, snacking control cravings and assist in weight loss. Although chewing gum can make you eat less, it does not mean you can stop eating the right foods.
18. Saving food diary
A simple pen and paper can dramatically increase your weight loss. Studies show that writing what you eat and drink tends to make you more aware of what, when, and how much you consume food, tell you to finally take fewer calories.
19. Celebrate your successes (but not with food)
You lose 2-5 kg a month and continues to decrease each week? Time to celebrate! celebrate your efforts to lose weight can drive more successful, so have fun on your achievements. Make a fun activity for you like watching movies and other activities, it's just, do not celebrate with ice cream or pizza on the sidelines of your activities.
20. Ask for help from family and friends
Getting support can help you to achieve the goal of weight loss. So, tell family and friends about your efforts to lead a healthy lifestyle. Maybe they will join you in exercising and eating a healthy diet. When you feel like giving up, they will help you and entertain you create your efforts much easier.
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