Pay Attention to What You Drink. Water and fluid intake can be at least
as important as food when it comes to tips to lose weight. The best
thing to drink is pure water. After that, stick to pure juices (in
moderation; many juices like apple are healthy, but contain lots of
sugar; even natural sugar can be fattening in large quantities), green
tea, which has antioxidants that may help with weight loss, and herbal
teas. Avoid soda as much as possible, even diet sodas Ėmost artificial
sweeteners have potential health risks. One glass of wine or beer every
day is fine for most people and may actually have health benefits.
Beyond this, however, alcohol can be fattening and of course can
contribute to other health problems.
50 to 55% of your diet should be carbohydrates. It is a myth that you
should try and avoid carbohydrates when you are on a diet. Carbohydrates
are a ready source of energy and so 50 to 55% of your diet should be
carbohydrates. But the quality of carbohydrate does matters. Choose on
the more complex form of carbohydrate over simple sugars and fibers that
add bulk to diet and help us to feel fuller for long.
25 to 30% of your diet should be proteins. Various processes and
activities are going on in our bodies. Things are broken down and being
built up again. Resistance has to be built up, recovery from disease too
is needed and for all this the body needs plenty of proteins so see to
it that 25 to 30 % of your diet consists of proteins.
Fats should only be 15 to 20 %. You need only this much of fat in your
diet so keep it at that.
Eat Healthier Fats: The latest research on tips to lose weight say that
itís not so much fat itself that is the problem when it comes to health
and weight loss, but the kind of fat. In general, itís a good idea to
avoid trans fats. Saturated fats, which are found in animal products are
fine to eat in small quantities, especially if they are natural or
organic. Monounsaturated and polyunsaturated fats that are now called
ďhealthy fatsĒ contain essential fatty acids, especially Omega-3. These
are found in almonds and other nuts, avocados, coconut and olive oils
and flaxseed oil.
Try and adopt a more vegetarian diet. A vegetarian diet is undoubtedly
better for those of us watching out diet.
Choose white meat rather than red. White meat, which includes fish and
fowl, is miles better than red meat, which includes beef and pork for
those trying to lose weight.
High Fiber multigrain breads are better than white breads. It is not
only better in terms of the fiber content but also in terms of the
protein content as well.
Limit your sugar intake. If you canít have things unsweetened go for
sugar substitutes. These things are just as sweetening but are certainly
Graze 5 to 6 times a day. Instead of sticking to just three meals a day,
try grazing. Grazing means try having 5 or 6 smaller meals instead of
three king sized meals. It is an excellent way of having smaller
quantities of food.
Eat fast foods but only for flavor. There are many things which you have
to avoid from your diet but which you may have an undying craving for.
Do not avoid them altogether. You could call them cheat foods and
indulge in them once in a while. But take care just to tingle your taste
buds, donít hog on them.
Watch your fat intake. Each fat gram contains 9 calories so by reading
the total calories on a food and knowing the quantity of fat, you can
estimate the % of fat, which should in no way exceed 30% of the food.
Limit the intake of salt, as too much salt is one of the causes of
obesity. Make it a point to really cut down on salt. Try to bring down
your salt intake to half
Switch to cholesterol free butter. If you have a choice why not to go
for it, in any way it is healthier for you and tastes just the same.
Instead of frying things try baking them without fat. Baking is by far a
healthier method of preparing food than frying. Baking requires lesser
oil or fat.
a non stick frying pan for your cooking so that you do not have to add
oil. The golden rule is to try and avoid as much oil as possible and a
non stick pan is the perfect solution to this problem.
Boil your vegetables instead of cooking them, or even better, eat them
fresh. However if you do not like eating your vegetables as it is, try
steaming them without adding anything at all. This is probably the
healthiest way to eat cabbages, cauliflowers and a host of other
fruit twice a day. Fruit has no fat and is mostly water, so it'll fill
you up while leaving less room on your plate (and in your stomach) for
high-cal fare. Don't freak about fruit's carb count ó we're talking the
good kind of carbohydrates that contain lots of healthy fiber.
Carry parsley with you. Parsley is an excellent thing to munch on in
between meals. Not just is it good for you in terms of vitamins, but it
is also a perfect way of making your breath fresher.
low fat substitutes or no fat substitutes. Reducing fat intake is an
important part of how to lose weight fast. There are plenty of low fat
or even no fat substitutes available in the market so why not choose
wisely. Remember that our bodies need nutrients and not just calories.
Fats give us nutrients but with more calories than what proteins or
Avoid crash diets. They are bad for health and you will gain what you
have lost once you take a break. Crash diets are not a solution to
weight loss. It might seem as if you have lost few pounds but the moment
you give up on the crash diet every thing will bounce back with a
gave us teeth for a reason... Therefore we should develop a habit of
chewing all food including liquid food and soft foods like sweets, ice
creams at least 8 to 12 times. This is essential to add saliva to the
food, as it is only in the saliva that sugar is digested.
When you decide itís time to start working out, start slowly and donít
get discouraged if you donít achieve your fitness goals after the first
week. Many people make this mistake. They feel that if they really push
their bodies they can lose more weight in a couple of work outs. This is
a very serious thing in fact. If you try to push your body too much in
the first few goes, you are likely to end up with sprained joints, a
sore back and even torn ligaments. The rule to be followed here is slow
and steady wins the race.
Check your weight before you start the routine and keep checking for
changes but do not expect a radical change immediately, it might be one
or two weeks before you notice some change. However it is crucial that
you continue to monitor your weight. You may bear in mind the fact that
even a few pounds loss is a big achievement.
When you do notice a change, reward yourself. Reward does not mean go
for some goodies like chocolates or sweets.
Maybe you could go for a movie or buy yourself something like a new dress
or a trinket. This is something that can keep you going. It is a good
idea to save on the money that you wanted to spend on ice creams and
chocolates and then treat your self to something more substantial.