Slideshow: Best diet tips ever - 22 ways to stay on track
Tip 1: Drink plenty of water or other calorie-free beverages
Before you tear open that packet of crisps, 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 do the job, try drinking flavoured sparkling water or have a cup of fruit-infused herbal tea.
Tip 2: Be choosy about night-time snacks
Mindless eating often happens 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 stay out of the kitchen after a certain time, or stock up on low-calorie snacks that include healthier options like fruit, yoghurt or plain popcorn.
Tip 4: Eat several mini-meals during the day
If you eat fewer calories than you burn, you’ll lose weight; but when you're hungry all the time, eating fewer calories can be a challenge. Obesity research studies suggest that people who eat four to five meals or snacks per day are better able to control their appetite and weight. Consider 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.
Tip 5: Eat protein at every meal
The British Dietetic Association says: "It’s known that foods with higher protein content can promote the feeling of fullness for longer, resulting in a reduction of your appetite." Protein is also essential for the building, maintenance and repair of tissues in the body. So, incorporate healthy proteins like fish, lean meat, egg whites, yoghurt, cheese, soy, nuts or beans into your meals and snacks.
Tip 7: Stock your kitchen with healthy, convenient foods
Having healthy ready-to-eat snacks on hand sets you up for success. You'll be less likely to opt for fast food or order a pizza if you can put together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: vegetables, whole wheat pasta, reduced-fat cheese, tinned tomatoes, tinned beans, pre-cooked grilled chicken breast, wholemeal pitta bread and bags of mixed green salad.
Tip 8: Choose the starter size at restaurants
Ordering a starter instead of a main dish is a great way to cut calories and keep your portions reasonable. Many restaurants offer tasty and quite substantial starter choices. At home, another trick is to use smaller plates. This helps the portions look bigger than they are, and if your mind is satisfied, your stomach probably will be too.
Tip 9: Swap a scoop of pasta for a scoop of vegetables
Vegetables and salads are a mainstay of many weight loss diets, so replacing a portion of starchy pasta or bread with vegetables may help improve your chances of losing weight. Not only is veg naturally fat-free, the NHS says it's packed with essential vitamins, minerals, antioxidants and fibre that can help reduce the risk of diseases like cancer and heart disease.
Tip 10: Always eat breakfast
It seems like an easy diet win: skip breakfast and you'll lose weight. Yet some studies suggest the opposite can be true. Research by Imperial College, London found when people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain. Research also suggests it is wise to make time for a healthy morning meal, like high-fibre cereal, skimmed milk and fruit.
Tip 11: Include fibre in your diet
Fibre aids digestion and helps prevent constipation. The British Dietetic Association says a diet rich in wholegrains may help maintain a healthy weight and a healthy digestive tract, by helping maintain regular bowel movements and promoting growth of healthy bacteria in the colon. The NHS says most people in the UK only get about 14 grams of fibre a day and should aim for at least 18 grams a day. Good fibre sources include oats, beans, wholegrain foods and a variety of fruit and vegetables.
Tip 12: Clean the cupboards of fattening foods
If you have crisps in the cupboard and ice cream in the freezer, you're making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it - preferably by walking.
Tip 13: Lose weight slowly
If you're losing weight but not as fast as you’d like, don't get discouraged. Losing weight takes time, just as gaining it did. The NHS suggests setting a realistic weight loss goal of about 0.5kg to 1kg (one to two pounds a week). If you set your expectations too high, you may give up when you don't lose weight fast enough. The NHS also says rapid weight loss may be hard to maintain in the long-term and comes with some health risks.
Tip 14: Weigh yourself once a week
Studies show people who weigh themselves regularly tend to have more weight loss success. Most experts suggest weighing yourself only once a week, so you're not derailed by daily fluctuations. When you weigh yourself, follow these tips: weigh yourself at the same time of day, on the same day of the week, on the same scales and in the same clothes.
Tip 15: Get enough sleep
When you're sleep deprived, research suggests your body over-produces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you're full. Getting enough sleep may make you feel rested and full and keep you from unnecessary snacking.
Tip 16: Understand portion sizes
Enjoying larger portions when we eat out can carry over into our eating habits at home. To re-size your diet, use kitchen scales and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. Consider sharing a large restaurant portion with a friend.
Tip No. 17: Eat more fruit and vegetables
The best "diet" is one where you get to eatmore food, not less. If you eat more fruit and vegetables, you shouldn’t feel as hungry because these nutrient-rich foods are also high in fibre and water, which can give you a feeling of fullness. Snacking can also be a good thing as long as you choose healthy snacks, such as celery, carrot sticks or low-fat yoghurt.
Tip 18: Limit alcohol to weekends
Alcohol contains empty calories. One 175ml glass of wine is 130 calories and a pint of lager is around 250 calories. Because our bodies don't use those calories well, they usually get converted directly into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favourite alcoholic beverage on weekends only. It’s recommended that men drink no more than three to four units of alcohol a day and women drink no more than two to three units of alcohol a day.
Tip 19: Chew sugar-free gum
The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings and aid in weight loss. Bear in mind, however, that too much sorbitol, a sugar substitute sometimes used in low-calorie gum, can have a laxative effect in some people. Although gum might make you eat less, it doesn't mean you can stop eating well. A good diet and exercise are still important.
Tip 20: Keep a food diary
A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you're consuming - leading you to ultimately take in fewer calories. One US study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.
Tip 21: Celebrate success (but not with food)
You lost a five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy a CD, go to the cinema and set a prize for the next milestone. Just don't celebrate with an ice cream sundae or deep pan pizza.
Tip 22: Get help from family and friends
Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Perhaps they'll join you in exercising, eating well and losing weight. When you feel like giving up, they'll help you, keep you on track and cheer you on - making the whole experience a lot easier.
Medically Reviewed by Dr Rob Hicks on February 11, 2014
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