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11 Top Secrets for Dieting Success
by David Jones
If dieting were easy, I suppose we’d all be thin. As we are not, here are 11
tips that successful people use to lose weight. They can help you succeed too.
SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER A DAY
Okay, for many people this is a big problem. Water doesn’t taste all that great
generally because water doesn’t really “taste” like anything. Drinking water 8
to 10 times each day gets easier the more you actually do it. 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.
To begin with, you should drink 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?
If you really cannot bear the taste of water, try using a water purifying
pitcher or filter. You can also add a few drops of lemon or lime to your water
– but no sugar or sweetener! Ice also helps.
Check out flavored waters on the market, too. Just keep an eye out for
additives.
SUCCESS 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.
You can always keep a couple of hard-boiled eggs in the fridge or some
high-fiber, low starch fruit around. If you plan to eat fruit at all during the
day, breakfast is the perfect time to do it.
SUCCESS TIP NO. 3: 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.
Really, it will just take a minimal investment of planning time at the grocery
store and at home each morning before you head out for the day to make some
healthy food choices and prepare a few healthy snacks and meals. For
suggestions, just see the handy list of snacks and appetizers listed later.
SUCCESS TIP NO. 4: AVOID WHITE FOODS
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.
Always 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.
SUCCESS TIP NO. 5: EAT YOUR VEGETABLES
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 vegetables 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 vegetables.
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.
SUCCESS TIP NO. 7: 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.
Fix your lunch and take it with you to work. Better yet, fix your lunch and 2
snacks for work.
SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK
In addition to everything that’s been discussed before, eating protein helps you
burn more calories. 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.
Just think – 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.
SUCCESS TIP NO. 9: 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.
SUCCESS TIP NO. 10: 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.
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.
SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER
You will feel better and lose weight quicker if you eat a large breakfast and
eat a smaller dinner. You may also want to eat the majority of your carbs
earlier in the day, saving a salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will
help you to feel satisfied throughout the day and curb cravings for unhealthy
snacks.
Link to this page
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Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach
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Body for Life: 12 Weeks to Mental and Physical Strength Bill Phillips This is a great motivational book. It will encourage you to believe that you too can get in the best shape of your life. It provides the details of the challenge that has helped thousands develop healthy habits, and obtain a lean, happy body. |
The Joy of Weight Loss Norris J. Chumley The Joy of Weight Loss is the dramatic story of how Norris Chumley turned his life around, after weighing 400 pounds during much of his adult life. After trying and failing virtually every diet, he discovered joy and lasting happiness, with permanent freedom from obesity. Chumley counsels a sensible diet, taking pleasure in pleasurable movement rather than a punishing exercise regime. |
 Super Size Me Morgan Spurlock Filmmaker Morgan Spurlock, rejected five times by the USC film school, won the best director award at the 2004 Sundance Film Festival for this alarmingly personal investigation into the health hazards wreaked by our fast food nation. Under extensive medical supervision, Spurlock subjects himself to a steady diet of McDonald's cuisine for 30 days just to see what happens. |
Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet Vesanto Melina Learn how a vegan diet can protect against cancer and heart disease. Enjoy protein without meat and calcium without dairy, Explains balanced diets for infants, children, mothers, seniors, and athletes. Addresses overweight, underweight, and eating disorders. |
Winning by Losing : Drop the Weight, Change Your Life Jillian Michaels A fitness coach from NBC's The Biggest Loser, Michaels' Self, Science and Sweat plan covers the mental and physical aspects of weight management. She warns readers that they must work hard, but will change their lives for the better. She dispels common diet myths (skipping meals is best, diet pills work), and provides recipes. She introduces the concept of fast, slow and balanced oxidizers to help you design your ideal meal plan. This book includes easy-to-follow exercises with photos, and a five-day, 12-week fitness program. |
Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating Dr. Walter C. Willett In his top selling book, Dr. Walter Willett explains why the USDA guidelines, the famous food pyramid, are not only wrong but also dangerous. |
American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition : Heart-Healthy, Easy-to-Make Recipes That Taste Great American Heart Association Inside, you will find a rich menu of delicious, heart-healthy dishes, from breakfast treats, tasty soups and salads, and enticing main dishes to delicious appetizers and decadent desserts. There are plenty of one-dish and quick-to-make options for cooks on the go, as well as a wide assortment of vegetarian entrees and side dishes. |
 SuperFoods Rx : Fourteen Foods That Will Change Your Life Steven G. Pratt Whether you're 63 or 23, you can actually change the course of your biochemistry and stop the incremental changes in your body that lead to diseases such as type II diabetes, hypertension, certain cancers, obesity, and Alzheimer's. Dr. Pratt leads you from the 20th-century world of macronutrients: proteins, fats, and carbs into the 21st-century world of micronutrients: phytonutrients, carotenoids, and antioxidants. It also includes delicious recipes, kitchen tips, and shopping suggestions. |
365 Days of Healthy Eating from the American Dietetic Association Roberta Larson Duyff Daily hands-on help for healthier eating from the ADA, the definitive authority on nutrition. Includes more than 60 recipes. |
 A Cookbook for All Seasons: A Healthy Eating Plan for Life Elson M. Haas, M.D. Dr. Elson Haas offers guidelines for maintaining healthy and nutritious eating habits in today's world of processed instant food. |
 The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index Sandra Woodruff Sandra Woodruff demystifies the carbohydrate confusion, and shares her secrets for eating low on the index. The book charts hundreds of common foods and their glycemic index rating. It has more than two hundred recipes, plus tips to modify high-glycemic family favorites with low-glycemic ingredients, helping you lose weight, maintain blood sugar, and achieve optimal health. |
The Lean Body Promise : Burn Away Fat and Release the Leaner, Stronger Body Inside You Lee Labrada It does not matter how many diets and fitness programs you have tried without success, Lee Labrada, former Mr. Universe, makes you a promise: There is a lean, strong body inside of you, and you have the power to release it. He shows you how to shift your body from fat-storing to fat-burning mode. Without counting calories, get ready to enjoy the most user-friendly metabolism-boosting nutrition program ever. You will never have to guess about what to eat, and you will never go hungry again! |
Mayo Clinic Fitness for Everybody Diane, M.D. Dahm From the most recognized name in health, this is a detailed, step-by-step guide to getting and staying fit, regardless of your age or physical condition. Developing an exercise plan, selecting the equipment that's right for you, staying motivated, and preparing for your favorite physical activity are just some of the topics covered in this practical, essential fitness guide. |
 Fire Up Your Metabolism : 9 Proven Principles for Burning Fat and Losing Weight Forever Lyssie Lakatos The nine weight-loss principles and the 200 tips that help you incorporate them into your lifestyle are surprisingly simple things like eating breakfast before you get to work, and learning which sugary snacks trump others (peanut M&Ms boost metabolism, but Twizzlers don't). Experience not only dramatic weight loss but also the thrill of having more energy than ever before. |
Bob Greene's Total Body Makeover : An Accelerated Program of Exercise and Nutrition for Maximum Results in Minimum Time Bob Greene Fitness is a lifetime commitment, but you can accelerate results and transform your body in 12 weeks, says Bob Greene, best known as Oprah Winfrey's personal trainer. Also includes helpful advice on how to avoid regaining the weight you've lost, and how to maintain healthy exercise and eating habits for life. |
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