Have you ever watched a fashion show where models parade their fit and toned bodies? This makes you wonder how they were able to achieve that kind of form. Most people think they must have spent 16 hours in the gym every day and starved themselves to death.
The good news is, you don’t have to go on a crazy crash diet or follow an extreme workout routine to get a healthy and fit body. It’s about creating an ideal and realistic weight loss diet to be able to achieve the desired weight. After all, you want to look at yourself in the mirror and feel good about the image that is staring right back at you.
Follow these weight loss diet plan tips and you will be amazed of the results.
1. Eat Low-Calorie Foods That Will Fill You Up
The key to losing weight is not starving yourself to death but eating the right kind of food. People on a weight loss diet trim down a lot of calories in their daily diet, which could result to feeling hungry most of the time.
Want to know a secret on how to fight those hunger urges to be able to lose weight? Eat foods that are low in calorie, yet help you feel full.
Grab a pen and a paper and create a list of these foods that should be on your grocery list:
- Whole Grains – Brown rice and oatmeal are rich in fiber that maximizes the feel-full factor and helps balance blood sugar levels.
- Watermelon – Two cups of this delicious fruit, which is ideal on hot days only contain less than 100 calories. Its powerful combination of fiber and water will surely fill you up.
- Soup – People that have broth-based soup in their diets actually consume fewer calories at mealtime.
There are a lot of diet plans that offer low calorie meal plans like the Atkins diet and Indian weight loss diet. Find one that you think is the most effective for you.
2. Do You Want an Effective Weight Loss Diet? Eat Plenty of Vegetables
Mothers know best and when it comes to eating vegetables, they are always right on this one. Eating vegetables does not only provide the vitamins and minerals that our body needs, it is also a go-to weight loss foods.
If you want to look healthy and fit quickly, these vegetables should be on your meal every day:
- Peppers – Red and green bell peppers have metabolism-boosting compound that can help you lose weight.
- Broccoli – Did you know that in one cup of broccoli, which contains 25 calories, your body would require up to 80 calories to have it digested? That simply means that just by eating it, you have burned 55 calories already.
- Spinach – This vegetable is overflowing with protein, which aids post-pump muscle recovery and growth. You burn more calories if you have more muscle mass. Now it makes sense how Popeye got those big biceps.
3. Drink Plenty of Water to Help You in Your Weight Loss Goals
News Flash: Drinking water can make you burn more calories.
A lot of studies have proven that increasing the intake of water benefits weight loss. If you want to fit in those skinny jeans again, try drinking water before each meal. This can reduce your appetite and the amount of calories consumed during the meal.
Health authorities recommend at least eight glasses of water per day. Adding at least two to three glasses on top of the recommended consumption could go a long way to your long-term weight plan.
People often mistake hunger for thirst so they instinctively reach for food at the first sign. Break this habit by pouring yourself a glass of water instead. You would then see that you were not really hungry, instead you were just thirsty.
4. Don’t Stock on Junk Food If You Want to Lose Weight for Good
The saying “Out of sight, out of mind,” does not only apply to romantic relationships. This is also applicable to people’s relationship with junk food.
Junk food is one of the reasons why you have that huge pile of fat sitting on your belly. As much as we love junk food, they are bad for our health. They are high in calories brought by fat or sugar with little protein, fiber, minerals or vitamins. Since they are processed food, chemical preservatives and synthetic vitamins are added to lengthen their shelf life.
They are not called junk foods for no reason. Now that you know the harm that they can do to our body, time to throw them away and never buy them again the next time you go to the grocery store.
5. Stay Busy – You Don’t Want to Eat Just Because You’re Bored
Many people think of food when they are bored. When they don’t have anything to do, they get their minds preoccupied with the images of mouth-watering food. And before they know it, they are already reaching out whatever food that comes in sight.
If you are on a mission to shed off some pounds, fight the urge of reaching out for something to eat whenever you’re bored.
How do you fight this urge? Keep yourself busy so that food would be the last thing on your mind. Instead of looking around the house for food, some people find it effective to look for a spot to clean instead. Not only were they able to distract themselves from binging out, they were able to do household chores and burn some calories as well.
That’s hitting more than two birds with one stone.
6. The Small Plate Theory: Reasons Your Eating Habits Matter
Most of the fast food restaurants nowadays are offering option to “go large” on almost all their food. It’s so easy to be tempted because who does not want an extra-large soda or a full plate of French fries, right?
Some people have tried using small plates in their meals to cut down the portions of what they eat. A lot of studies have shown that this method is effective in reducing their consumption, which results to weight loss.
One theory that best explains the effectiveness of using small plate is the Delboeuf Illusion. If you put a small food on a large plate, chances are you will automatically put more food on the plate since your mind is telling you that you are eating a small portion. On the other hand, if you place that same amount of food on a small plate, your mind will send signal that you are already eating a large portion so you will automatically stop add food.
In addition, if you are eating on a small plate, chances are you will already be too lazy to stand up and get another serving.
7. Don’t Skip Meals – It Doesn’t Help in Weight Loss
One of the mistakes that most people dieting make is skipping meals, thinking that it would reduce the amount of calorie intake if they skip one meal every day.
The truth is skipping meals in order to lose weight is not a good idea.
When you skip meals, you easily get hungry and tend to eat more on your next meal. Instead of cutting some calories, they tend to consume more.
If you want to lose some weight, never skip meals. Instead, eat meals in a small portion. Consequently, your weight loss diet menu should include foods that are filling but has low calorie content.
In other words, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”
8. Start Your Meal with Salad or Soup to Eat Less of Your Entrée
One of the most effective and fast weight loss diet is having salad or soup to start your meal. Those who have these weight loss foods as their first-course meal reduce their overall calorie intake. They are already filled with these fiber and water-rich foods that they consume less on their main entrée.
Just make sure though that the salad if full of fresh vegetables and not loaded with fat and calorie laden dressing and add-ons.
9. Try One of the Popular Weight Loss Diets to Aid You in Your Weight Loss Goals
One of the most popular weight loss diets is low-carb diet. This natural weight loss diet is effective in causing weight loss and health improvement.
How does this work?
This diet restricts carbohydrates, such as those that are found in pasta, sugary foods and bread. This diet is high in protein, fat and healthy vegetables.
In creating a low-carb diet meal plan, have these basic foods on your list:
- High-dairy fats
- Healthy oils
10. Listen to Your Body and Eat Only When You Are Hungry
Have you ever watched an infant eat? They do not have a sense of time; instead they eat according to their hunger. They eat when they are hungry and they stop when they are already full.
Those that are in the beginning of their weight loss process are advised to eat when hungry. Eating enough until they feel satisfied help them lose weight, especially when they do this in a low-carb diet. They turned into a fat burning machine since the fat that they ate will be burned as fuel by their body.
11. Eat Real Food and Not Just Any Food on the Fridge
The low-carb, sugar-free and fat-free labels on those processed foods are so enticing to those people that are conscious with their weight. Don’t be fooled though as these are just creative marketing of the manufacturers to promote their product. The truth is these processed foods are high in carbohydrates and artificial sweeteners.
People that really want to lose weight should look back to the pre-historic era. The early humans were lean and healthy because they had real, natural, and unprocessed food in their dietary life.
Eating real food would not only help you get that fit and healthy body, it would also reduce your risk of getting diseases like cancer, cardiovascular disease, and other chronic diseases.
Say goodbye to processed foods and say welcome real foods to your life. You would see a great improvement on your weight loss diet chart.
12. Eat Only When Hungry and Not Because You Want Something Tasty
A lot of people are guilty with associating food with almost anything. They reach for that potato chips when they’re bored, devour that gallon of ice cream when they’re depressed, binge on that cheeseburger when they’re stressed or have a box of pizza when they’re happy.
It’s nice to celebrate little achievements with mouth-watering meals, but those that want to lose weight should avoid emotional eating. Eat only when hungry and do not seek pleasure with food.
Instead of distracting yourself with food, dive into the root of the problem and deal with it accordingly. Feeling bored? Look for a new hobby or learn something new. Take a walk and smell the roses if you are stressed. Watch some feel-good movie or reconnect with family and friends whenever you feel sad.
13. For the Ladies in the House: Choose Your Fruits Wisely
It’s a common misconception that people can eat as much fruit as they want, since they have lower calories. Those that are trying to lose some weight, especially women, should avoid or at least limit the amount of fruit that they eat everyday.
Unfortunately, fruits contain a lot of sugar and can slow down your weight loss and increase your hunger.
If you’re the type of person that needs to have fruit every day, it is recommended that you consume only three servings of fresh fruits per day.
14. For the Men: Avoid Beer Whenever You Can
Beer is a concentrated source of calorie that offers little nutritional value. Did you know that a 12-ounce serving of beer has 153 calories? Heavy beer drinking is associated with obesity. The term “beer belly” did not just come out of nowhere.
“Dad bod” may be an in thing recently, but men who want to lose that beer belly should avoid drinking beer. Replace beer with calorie-free beverages, such as teas, water or unsweetened coffee.
15. Say Goodbye to Artificial Sweeteners
For those that are on a strict diet to lose weight, sugar is one of their worst enemies. To replace sugar, they use artificial sweeteners instead in the belief that this can help them in losing weight by lowering down their calorie intake.
On the contrary, a study has made that artificial sweetener can cause greater weight gain than sugar. They can also increase cravings and appetite and stimulate weight gain and fat storage.
The next time you reach out for artificial sweetener to add flavor to your food, think again.
16. Eat Less of Dairy Products and Nuts
It is known that these low-carb foods are good for your health, however if you want to lose some weight, you should cut down on your dairy products and nuts consumption.
Why should people trying to lose weight take caution with the amount of these foods?
Dairy products slow down weight loss because of its lactose content. Nuts, on the other hand, contain a fair amount of carbohydrates.
To speed up the process of your weight loss, eat nuts sparingly. Though you don’t have to totally bid farewell to dairy products, below are the tips on how you can reduce their consumption:
- Make your own salad dressing using healthy fats like olive or sunflower oil, instead of opting for ranch, thousand island or bleu cheese.
- Replace yogurt with almond or coconut milk in your smoothies.
- Look for yogurt alternatives, like soy and coconut yogurt.
17. Try Intermittent Fasting when Dieting
Those that want to lose weight faster or are stuck at a weight-loss plateau are resorting to intermittent fasting.
How does this work?
Intermittent fasting means not eating during a specified time interval. One of the most recommended fasting options is the 16:8 method or 16 hours of fasting with an eight-hour eating window.
People who opt for this method fast for 16 hours, including sleeping time, and having lunch as their first meal of the day.
18. Eat High-Fiber Foods to Boost Weight Loss
Most people associate fiber with having a regular bowel movement. Though fiber-rich diet keeps a healthy digestive system, their benefits in the body goes beyond that.
These are some of the benefits of fiber:
- Lower the risk of heart disease, diabetes and stroke
- Improve the health of your skin
- Help you lose weight
Now that we have established the importance of high-fiber foods, find ways to add them to your meals. Start your day with whole grain cereals for breakfast. Incorporate veggies into your cooking by adding frozen or pre-cut vegetables to sauces and soups. Experiment to find ways to add fiber deliciously to your daily meals.
19. Make It a Habit to Read and Check Food Labels to Know What You Are Getting
When you are checking out a food, do you check the nutritional facts label first before making your purchase?
If you are, then you are making a right choice. Food labels can be information and useful in helping you make healthy choices and lose weight.
How can you use these labels to lose weight? Use these steps below:
- Pay attention to serving sizes on the label.
- Apply the information on the label to your diet goals by looking at fats, sugars, salt and other factors.
- Pay close attention to the “Daily Value” percentage.
- Don’t miss out on the list of ingredients.
20. Plan Your Breakfast, Lunch, Dinner and Snacks For the Week, Making Sure You Stick to Your Calorie Allowance
Working out is important in losing weight; however, 72 percent of the results will come from diet. With this in mind, it is necessary that you list down your meal plan for the week so that you would know how many calories you will be able to consume. Once a meal plan has been created, make sure that you stick to that plan.
21. Avoid Distractions While Eating and Enjoy Better Food Tasting
Having a meal in front of a television is not advisable, especially to those that are trying to lose weight. Having your eyes on the television instead on your plate would cause you to eat more unconsciously. Before you know it, you have mindlessly consumed that whole box of pizza without even enjoying it.
As much as possible, focus on the food you are eating. This way, you will enjoy eating more, and you’ll know how much food is going inside your body.
22. Stop Eating Before You are Full
Your body is sending signals to the brain and the brain interprets these signals. It dictates when you are hungry or full. Sometimes, there is a delay in this signal. Your body may have been already full yet this has not reached the brain yet so you tend to eat more.
The key to losing weight is to eat slowly. This will give ample time for your body to signal the brain that you are already full.
23. Cook Your Own Meals and Save More in the Long Run
You tend to lose track of calories when you eat in a restaurant or have your food to go. Cooking your own meals is one effective way to keep count of your calorie intake. Prepare meals that are healthy and low in calories. Cooking your own meals is not only a wise economic practice; it is also an effective method to lose weight.
With these weight loss diet tips, you are surely on your way to a healthy and fit body. To compound the success of your weight loss journey, you can add supplements on your diet, such as Genf20 Plus, which is effective in increasing metabolism and weight loss.
Whatever you decide, make small changes and stick with them. Being consistent is the key to long-lasting weight loss and your ultimate goal: good health.