10 Easy to follow Tips to help YOU Lose Weight

It’s a fact!  Dieting is not easy.  Here are ten tips that will help you achieve the success you desire.

TIP NO. 1:  DRINK 8-10 GLASSES OF WATER EACH DAY
I realize that this is a big problem for many.  However, drinking water 8 to 10 times each day gets easier when done on a regular basis.  It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do.  Once you get started, you will begin to crave water.
Try drinking a glass of water in the morning first thing, before you eat.  This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long.  Better yet, why not drink two glasses?  I’d like to recommend that you use a water purifying pitcher or filter.  You may find that a few drops or slices of fruit such as lemon or lime will help you drink more.

TIP NO. 2:  EAT BREAKFAST
Do not skip breakfast.  If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it!  Breakfast is so important to your good health and to weight control.  According to Dr. Barbara Rolls a professor of nutrition at Penn State University, “Your metabolism slows while you sleep, and it doesn’t rev back up until you eat again.”  Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day.  You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.  For days you  may be in a hurry or emergencies, keep fruit or a couple of hard-boiled eggs in the fridge.

TIP NO. 3:  AVOID WHITE FLOUR, SUGAR, AND MORE
This is one easy way to remember what not to eat.  If it is made from sugar, flour, potatoes, rice or corn – just say no.  Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.  Look for colorful fruits and veggies to substitute for the white ones.  Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.  These foods are not only colorful they are also high in fiber, nutrients and important antioxidants.  Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

TIP NO. 4:  EAT YOUR VEGGIES
It is so easy to use a low-carb diet as an excuse for poor nutrition.  Resist this temptation.  If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables.  This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.  If you try hard enough, you will find vegetables that you enjoy eating.  Experiment with grilling veggies and cooking with real butter to add flavor.  You can also search for new recipes on the Internet or in cookbooks.  Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate.   You have no excuse not to eat your veggies.

TIP NO. 5:  EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the hardest adjustments to make.  After all, you are busy!  You already have a “full-plate”.  When do you have time to worry about filling your plate with more frequent meals?  Just like eating breakfast will increase your metabolism, so will eating more often.  This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.  A minimal investment of planning time will make all the difference in your journey to success!

TIP NO. 6:  PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE
While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare.  There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.  If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.  Another benefit is the cost savings over the long run.  Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.  It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

TIP NO. 7:  EAT SOME PROTEIN AT EACH MEAL AND AT SNACK TIME
In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, “Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.”  Eating a protein rich snack can help you lose weight.  How about a few slices of turkey or ham or some string cheese? Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.  Dr. Jamie McManus,  M.D., FAAFP, chairman of Medical Affairs, Health Sciences and Education at the Shaklee Corporation, discusses the importance of the amino acid leucine, in retaining muscle while burning fat.

NO. 8:  DRINK A GLASS OF WATER AFTER EACH SNACK
This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits.  Ever feel hungry after eating a handful or standard serving of nuts?  Try drinking water afterwards.  The water will help you feel full and prevent overindulgence.  Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

TIP NO. 9:  EAT SLOWLY.  ENJOY YOUR FOOD
You will feel full and more satisfied if you take the time to savor your food and chew it slower.  Don’t get in the habit of eating while standing or eating quickly.  Sit down and chew.  All that said, I must be candid and confess that because I sit so much, with the work I do, I intentionally stand to eat. Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

TIP NO. 10:  INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS
Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks.  When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.  For instance, you can pre-slice your apples and snack on them over several days.  Simply cut them, rinse them in pineapple or lemon juice and store.  This will make a quick and easy snack for later.  Prepare your lunch and take it to work.  Better yet, why not prepare your lunch and 2 snacks, for work?