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Posts Tagged ‘diet’

by liday

The formula for losing weight is simple. Eat less and exercise more. It’s a formula that’s work since the beginning of time. People tend to get all caught up in the latest diet fads, the latest weight programs to hit the market and what the celebrities are doing. It doesn’t have to be that complicated at all. Just follow these 10 easy diet tips and watch those extra pounds melt away.

Diet Tip 1. Eliminate empty calories and junk foods (fats and sugars) from your diet. This one is a no-brainer. If you’re going to eat, eat healthy.

Diet Tip 2. Reduce the amount of overall fat in our diet to a maximum of 30%. Eating less then 20% of your calories from fat is even better. Remember, some fat is essential and some fats are better than others. Avocado, olives, nuts and seeds, various oils like olive, flaxseed and canola, and fatty fish are all good fat choices. Keep some of these types of fats in your diet.

Diet Tip 3. Adjust your caloric ratio to increase protein during the day and decrease carbs at night. As a rule of thumb, you want about a gram of protein per pound of bodyweight per day. Eat protein throughout the day so your muscles get what they need, when they need it. Lower the number of carbs in your diet in the evening, as you have fewer energy demands as the day goes on.

Diet Tip 4. Eat less as the day goes on. As the saying goes: Eat breakfast like a king, lunch like a prince and dinner like a pauper. This way as your day slows down, so does your caloric intake.

Diet Tip 5. Time your carbs. Get your carbs in the morning and afternoon and lay off them at night when your body doesn’t burn them as efficiently. Carbs are also best eaten as a quick energy boost before and after a workout.

Diet Tip 6. Eat several small meals (5-6 per day), and eat less as the day goes on. Remember diet tip 4.

Diet Tip 7. Eat 25-30 grams of fiber a day. Great sources of fiber include wheat bran, oatmeal and beans.

Diet Tip 8. Vegetables are a great snack and should be a dieting mainstay. Make sure that you consumer at least five servings of vegetables per day.

Diet Tip 9. Eat and walk. Very light physical activity, like a stroll after lunch or dinner, not only helps digestion, but also helps to boost your metabolism and burns up some calories.

Diet Tip 10. Supplement your diet with the nutrients your body needs – especially if you are cutting calories. Make sure that you are eating foods for all food groups and make sure the food that goes into your body is as nutritional as possible.

Again, you don’t need to follow a celebrity diet plan to lose weight. By following these simple time tested rules of weight loss, you will lose those extra pounds, hit your weight loss goals and achieve a healthy lifestyle.

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by Mr. Ducke

Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, Top Diet Secrets asked experts across the country for their best diet tips. Here’s what they said Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruit and vegetables each day. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food.

You’re also less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce. Work vegetables into meals instead of just serving them as sides on a plate.

Best Diet Tip No. 3: Consider whether you’re really hungry.

Whenever you feel like eating, look for physical signs of hunger.

Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it.

When you’re done eating, you should feel better — not stuffed, bloated, or tired.

Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you’re usually satisfied with the low-cal snack, try a cup of zero-calorie tea.

Best Diet Tip No. 5: Enjoy your favorite foods.

Putting  your favorite foods off limits leads to weight gain because it triggers ‘rebound’ overeating.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of sweets from the bulk bins instead of a whole bag. down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of

You can enjoy your favorite foods, but you must do so in moderation.

Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, take a a walk to your local park or plan a family outing

By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight.

And for those times you just can’t get out? Stock your kitchen with fresh fruit, which  can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging.

Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day — dinner should be the last time you eat.

Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss,”Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much,

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories

Best Diet Tip No. 10 : Snacks

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Stock your kitchen with:

94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less) Frozen vegetables Bags of pre-washed greens Canned tomatoes Canned beans Whole-grain wraps or pitas Pre-cooked grilled chicken breasts A few containers of pre-cooked brown rice

Best Diet Tip No. 11: Order childrens portions at restaurants.

When you are eating out, order a child’s pizza or a small sandwich as an easy way to trim calories and get your portions under control. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12: Eat foods in season.

If you don’t love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor. When you eat seasonally, fruits and vegetables are more flavorful, at their best.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress  size in a year.

Best Diet Tip No. 15: Be physically active.

Although it may seem counterintuitive, don’t use exercise either to punish yourself for eating or to “earn” the right to eat more.

When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you’re going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Read a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

For more details on how to improve your health and lose weight go to Top Diet Secrets

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by Mr. Ducke

The 100 Calorie Diet’s Top Ten Diet Tips and Eating Habits

The 100 Calorie Diet gives you the top 10 diet tips in the world!  Let’s take a look:    

Diet Tip #1
Diet one happy meal at a time, one day at a time.  Anyone can be on a diet for a day!  After you’ve had breakfast, you can look forward to lunch and after lunch you can look forward to dinner.  Enjoy each meal as it comes but don’t get sidetracked.  Do not think about yesterday, do not think about tomorrow.  Think in terms of today only.  This is a very powerful tip – use it!

Diet Tip #2
When planning your day, stay close to what you would normally have, just choose the items within your calorie range for that meal.  If cereal is what you like for breakfast, by all means have cereal.  But if you like to have doughnuts, you can have 2 glazed doughnuts for about 400 calories.  If you like to have a salad for lunch, have a salad.  But if you like to go to Burger King®, have a Whopper Jr.® and a cola.  If your usual dinner is baked chicken and vegetables, enjoy.  But if you like pizza, have 2 slices of pizza with a beer.  With The 100 Calorie Diet, you will lose weight while still eating the foods you love!

Diet Tip #3
Don’t think in terms of “diet” foods.  Remember no foods are forbidden.  If you start out The 100 Calorie Diet trying to deprive yourself of the foods you love, you are setting yourself up for failure.  Plan your meals with the foods you enjoy, just make sure to have the measured portion of it.

Diet Tip #4
Eat more to lose weight.  If you are one of those persons who like to eat large quantities of food, then study The 100 Calorie Food Counter to see what foods you like that give you the largest quantity for 100 calories.  Refer to the FREE foods and FREE recipe sections to make a list of the FREE foods you enjoy.

Diet Tip #5
I know you’ve heard it a million times and you may be sick of it, but here goes.  Make sure to drink your water.  How much?  As a minimum, you need to drink ten, 8 oz. glasses of water per day.  Why?  When you drink enough water you’re much less likely to be hungry.  And interestingly enough, the more water you drink, the less water weight you will keep on your body.  More importantly, water helps to filter out impurities in your blood and carries waste to the kidneys for elimination.  Water is wonderful for your skin, lubricates your joints and cushions your organs.  You need water to keep your brain functioning properly and to transport nutrients in and out of cells.  Convinced yet?  We hope so!  The next question is what kind of water?  Drink only bottled or filtered water.  Also try Perrier®, club soda, seltzer or sparkling waters with a twist of lemon or lime.  Learn to love water!

Diet Tip #6
Don’t let the “Fat Monster” talk you into something you don’t really want to do.  You know what your pitfalls are and what that Fat Monster will try to talk you in to.  He may tell you to sneak off to Dunkin’ Donuts® and eat doughnuts until you’re stuffed or he may tell you “Who cares anyway?”, so watch out for him!  He will show up no doubt, but when he does be prepared.  The minute he tries to talk you into something you don’t want to do, say NO or STOP or X him out in your mind.  Don’t let him take control because if you do, he’ll win.

Diet Tip #7
It’s best to plan three meals a day at the same time of day if possible.  This is a physical as well as mental way of eating which you should make a habit of for the rest of your life.  If you want to have a snack, make sure it’s a planned snack.

Diet Tip #8
Keep a positive attitude and congratulate yourself for taking the first step towards a thin life.  Keep negativity out of your life whether it’s your own negativity or others’.

Diet Tip #9
Follow your plan but don’t make it a big stressful deal.  Don’t make dieting more difficult than it actually is.

Diet Tip #10
Keep yourself and your mind busy.  Don’t fall into the trap of eating out of boredom.  Start a new hobby, take some classes, make new friends, read a book.

Find out more about this brand new diet breakthrough that is sweeping the country.

“The 100 Calorie Diet”

Sarah counts down the top 5 diet mistakes and disasters. diet.com *Sponsor: Lose More in Less Time – www.diet.com Find more fitness videos at diet.com or own this video for just .75! Is your new years resolution to lose weight? Here’s why you wont. Learn what may be preventing you from reaching your goal weight this year. Check Out Diet.com Video! Diet.com: www.diet.com Subscribe to Our YouTube Channel – www.youtube.com Go behind the scenes w/ Sarah’s Blog- www.diet.com Twitter twitter.com Facebook: www.new.facebook.com iTunes: tinyurl.com Sarah’s YouTube Channel – YouTube.com Sarah’s Fitness Blog – www.examiner.com
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