Jorgen's Lifes Lessons


The 14 Best Diet Tips Ever
February 23, 2010, 4:16 pm
Filed under: Food/Diet | Tags: ,

Tip No. 1  Drink plenty of water or other calorie-free beverages.

Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn’t cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea. NO Light Products!

Tip No. 2  Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. 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.

Tip No. 3  Enjoy your favorite foods.

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 candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods – the key is moderation.

Tip No. 4  Eat several mini-meals during the day.

If you eat fewer calories than you burn, you’ll lose weight, is a common thought for many people. But when you’re hungry all the time, eating fewer calories can be a challenge. “Studies show people who eat 4-5 meals or snacks per day are better able to control their 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 them earlier in the day – dinner should be the last time you eat. Eating 5 to 8 times a day will increase your metabolism. Most people actually do not eat enough. And their main meal is when they are about to go to bed. Maintain this simple rule, Breakfast as a King, Lunch as a Prince and Diner as a Princess and your life will drastically improve.

Tip No. 5  Eat protein at every meal.

Protein is the ultimate fill-me-up food – it’s more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like lean meat, yogurt, cheese, nuts, or beans into your meals and snacks.

Tip No. 6  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,” says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It’s sweet, spicy, and low in calories.

Tip No. 7  Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes 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 throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

Tip No. 8  Order children’s portions at restaurants.

Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won’t bat an eye when you order off the kids’ menu. 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.

Tip No. 9  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 or pants size in a year. “You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,” says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association. When you do eat Pastas or Bread make sure you eat Whole grain, Whole Wheat products, the carbohydrates will release slowly into your bloodstream, which results in less appetite for sweets.

Tip No. 10  Avoid Light Products.

Avoid eating Light products. How tempting it may seem to take this products. The artificial sweeteners which are used are most of the time your ticket to disease. A lot of times these products also contain high concentration of Fat and Sodium. Because of the artficial sweeteners your insuline balance will be disturbed, which will result in extra appetite for sweet and other food.

Tip No. 11  Limit your daily Sugar intake.

Beware of the Non Fat products, as light as it seems, they ussually contain enormous amounts of sugar. If you want to life healthy, make sure you look at the sugar which is put into your food. The less sugar you use the better you will feel. Besides that your sugar balance will remain more stable which results in less appetite for sweets.

Tip No. 12  Eat more Fibers and Whole Grain products. (Glycemic Index = Low)

Eat a lot of fibers to get your stomach going. It will also keep your colon clean. Look for products with a low Glycemic index. This will keep your insuline and bloodsugar levels stable and keep your appetite for food in control.

Tip No. 13  Know what you Eat.

Write down everything you eat and drink for 1 month. Evaluate that. What changes can you make, when you look at the above mentioned Tips. Are you living healthy? How about you intake of Fat? How about your intake of Sugars? Are you eating because you feel like you have to eat something or are you eating to pass time?

Tip No. 14  Create a New Eatplan.

After your month evaluation. Check how you can improve.

If you need any help mail me:  jorgen@personaldevelopmentalliance.com and we can see how we can set up a program towards your new life.

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