In 2014, more than 1.9 billion adults were considered overweight, 600 million of which are obese. In the United States alone, two out of three adults were either overweight or obese with one in every 20 adults considered as extremely obese.
Because of this alarming number, many weight loss diet programs were introduced to the public to lower the rate. Unfortunately, not all weight loss diet plan promise to deliver results without compromising your health.
Here are 17 of the best, effective, and realistic techniques to help you in losing weight the safe way:
1. Don’t Be Fooled by Crash Diets That Promise You Instant Weight Loss
Who doesn’t want to lose weight fast? If you want a fast weight loss diet to fit in your size four dress within a week, you often resort to extreme ways such as crash diets. Eating nothing but cabbage soup and grapefruit could help you lose weight instantly since you only put less than 1,000 calories. On the other hand, the results on your health might be devastating.
In what way, you might ask.
When you eat few calories, you train your metabolism to slow down since there is nothing much to burn. Once the diet is over, your body burns calories more slowly, which leads to weight gain.
There is no need to rely on crash diets to achieve your desired weight. Speaking of diet, check the next section and get a glimpse of this popular diet program to see if this is worth trying.
2. The Truth About the Atkins Diet – Is Worth It?
There are many diet programs you can try to help you fit in your skinny jeans again. One of the popular weight loss diets you can try is the Atkins Diet.
This type of diet is a low-carbohydrate diet that is usually recommended for weight loss. Despite being demonized by health authorities, there are studies that show how this diet program was able to help in losing weight while improving blood sugar, good cholesterol, triglycerides and other health markers.
The Atkins Diet has four phases:
The key here is choosing the right and healthy kinds of food. Read further to know what these foods are and what you can add in your weight loss diet menu. On the other hand, get to know this other type of diet program that is slowly making raves in the weight loss department.
- Induction – For two weeks, eat under 20 grams of carbs per day while focusing on high fat and high protein to kick start weight loss.
- Balancing – Slowly incorporate low-carb vegetables like leafy greens, nuts, and fruits in your diet.
- Fine-Tuning – Once you are close to your goal weight, slowly add carbs to your diet.
- Maintenance – In this phase, you can eat as much healthy carbs as you want since your body can already tolerate it without regaining weight.
3. The Indian Weight Loss Diet Program – Rich in Nutrients and Fiber
Asians are naturally thin. You can blame their genes, but most of the time; it boils down to what they eat. If you want to jumpstart your weight loss goals, then this diet program is worth trying: Indian vegetarian diet.
How It Works
Compared to many diets that promise to help you lose weight, the Indian vegetarian diet is filled with weight loss foods that are rich in nutrients and high in satiating fiber. Aside from promoting weight loss, the Indian weight loss diet program helps lower your cholesterol levels, blood pressure, and risk of heart disease.
It is composed of:
- Fruits and vegetables
- Cereal grains like wheat and corn
- Pulses or dals such as peas and lentils
- Milk and milk products
- Spices such as turmeric, coriander, curry, cumin, and garlic
4. Say No to Skipping and Yes to a Healthy Breakfast
How many times have you skipped breakfast to lose a few pounds? Skipping breakfast may be part of your dieting techniques, but believe it or not, you could be doing more harm than good to your body.
Skipping breakfast makes you hungry for the rest of the day, which could lead you to unplanned eating at work or munching on a big lunch; hence more calories.
The key is choosing the right foods for breakfast to help you curb hunger during the day, which includes fiber and protein. Here are some healthy breakfast ideas you can try:
In other words, breakfast can be both healthy and delicious, so make sure you won’t skip it. After all, your body has dietary needs to be able to function well.
- Layer sliced tomato, sliced hard-boiled organic egg, and low-fat cheese as a filling for your whole wheat English muffin.
- Have a bowl of high-fiber cereal, mix some fresh berries, sprinkle flax seeds, and top it off with soy milk.
- Spread grated low-fat cheddar cheese in whole wheat tortilla and toast. Have some sliced oranges on the side while waiting.
- Make your own granola by mixing two cups of rolled oats, one cup of dried fruits, unsalted nuts and seeds, and a bit of brown sugar.
- In a whole wheat bread, spread peanut butter and place sliced apples on top.
5. Never Underestimate the Power of Water as Part of Your Weight Loss Diet
Do you want to know the simplest and most natural weight loss diet? Drink water.
Water is essential not only in keeping you hydrated, but also helps you a lot in your weight loss goals by burning calories. When you are dehydrated, your metabolism suffers, which means slower ability to burn calories and convert it into energy. The best part is water makes you fuller, thereby minimizing your cravings for sweet and salty.
Therefore, drink up. If you need some boost in keeping yourself hydrated, you can try these techniques:
In relation to drinks, this leads you to the next tip.
- Drink a glass of water before, during and after meals.
- Keep track of how many glasses of water you had using a water tracker.
- Set an alarm to remind yourself to drink water.
- Always bring a water bottle with you wherever you go.
- Make water accessible by having a pitcher on your bedside table.
6. Don’t Just Sip Mindlessly – Pay Attention to What You Drink
When you are counting calories and trying to lose weight, you often pay attention to what you eat. You may not notice, but your drinks might be the culprit for your weight gain.
It turns out that every canned soda, grande frapuccino or any ice-blended drinks, which are dessert in a cup, and your favorite Margarita can cause extra pounds. Fruit juices in a bottle or fruit shakes from the local convenience stores could also add a few calories because of the sugar they used to sweeten your drink. Even the powdered mixes sold in supermarkets contain more sugar than you ever imagined.
Therefore, pay close attention to your drinks. If you find water too bland, add a slice of lemon or orange to give more flavor to it. Consider other healthier drink alternatives like green tea or freshly squeezed fruit juices. You might be surprised with how much weight you lost after removing sugar and carbonated drinks in your diet.
7. Choose the Right Weight Loss Foods and Your Body Will Reward You
You think that skipping meals and cutting certain food groups such as carbohydrates will make you lose weight. Initially, it does, but in the long run, it could make you gain weight and compromise your health. At the same time, it makes you crave more, which could also lead to weight gain.
You don’t need to skip certain foods to lose weight. In fact, there are weight loss foods that keep you full and minimize food cravings.
Here are the foods you should include in your weight loss diet menu:
Aside from these foods, there are other food sources that deserve your attention and help you with your weight loss goals. Keep reading to know what to do and not to do when it comes to weight loss diet.
- Leafy greens like spinach, romaine lettuce, kale, and collards
- Cruciferous vegetables such as Brussels sprouts, broccoli, and cabbage
- Boiled potatoes
- Beans and legumes
- Whole eggs
- Nuts and seeds, including chia seeds
- Whole grains like brown rice, quinoa and oats
- Coconut oil
8. Don’t Be Fooled: Your Weight Loss Diet Must Include Omega-3 Rich Food
Fruits, veggies, nuts, and seeds will always be weight loss staples. Nonetheless, there is something else you should add in your weight loss diet chart: fatty fishes.
Don’t be scared with the term, “fatty.” Fatty fishes are rich in omega-3, which reduces inflammation and is good for your cardiovascular health. They are also excellent sources of protein and iodine, an essential nutrient needed to help thyroid function properly and keep your metabolism up and running. The best part is you don’t have to worry too much about calories.
Here are fatty fishes you should include in your diet:
If you are not into fish or seafood in general, that’s fine. Check out the next section to know what your other options are.
9. A Weight Loss Diet Secret Worth Knowing: Go for Lean When Choosing Protein
You might be tempted to skip beef, chicken and other forms of protein to cut your weight. Letting go of protein could be a great way to lose weight, but the effects on your body might be devastating.
The good news is there are good types of protein that keeps you fuller longer without being too heavy on the belly. This is because protein is a weight loss friendly food and the most fulfilling nutrient that could help you burn up to 100 calories per day. Make sure you combine it with low-fat diet and you are on your road to weight loss.
The key here is choosing the right kind of protein. To make sure your body meets its required dietary needs, go for lean protein, preferably loin area, and chicken or turkey breast.
Don’t forget to drink GenF20 Plus Daily Supplement every morning or at night. It helps you with your weight loss goals by decreasing body fat, increasing lean muscles, and boosting your metabolism.
10. It’s Okay to Eat Snacks, But Choose Them Wisely
It’s in the middle of the day and you need something to keep you awake. You went down to get yourself a cup of coffee when your tummy started to rumble. Now, it’s a battle between a piece of donut or making a sandwich to fill your tummy.
Here’s the truth: there is nothing wrong with snacking. It keeps your metabolism in high gear and helps you control your hunger, which could aid you in losing weight. The challenge is finding the right kind of snacks.
Donuts, cake, and anything sweet and salty are a big no-no. To help you achieve your weight loss goals, try snacking on homemade trail mix.
Here are some ideas:
Keep reading and find out what you can do let go of excess pounds without compromising your health.
- Mix one-half cup each of cashews and raisins, and one-fourth cup each of peanuts and almonds. You can also add one package or 1.69 ounce of milk chocolate pieces to satisfy your sweet tooth.
- Combine one cup each of raw almonds, unsalted cashews, oyster crackers, and banana chips, one-fourth cup of dark chocolate chips, and three-fourth cup dried cranberries.
- In an airtight container, mix one-half cup each of unsalted pistachios and dried cherries, two cups of whole grain Rice Chex, and three cups Kashi Go Lean crunch cereal. You can also use cornflakes if desired.
11. Go for Small, Frequent Meals Than Larger, Fewer Meals
You think that the lesser you eat, the better your weight loss track will be. Believe it or not, going for three big meals a day might be the reason why you are having a hard time losing weight.
Instead of going for big meals during breakfast, lunch, and dinner, consider dividing the calories by eating several mini-meals during the day. Enjoy most of your food in the morning to help you function well and minimize your caloric intake during dinner time. By eating smaller but more frequent meals, you will be able to control your appetite and minimize weight gain.
Still, this doesn’t mean you can go for unhealthy meals. Stick to healthier choices and you are on your way towards Healthy Land.
12. The Day You Realized Smaller Plates Save the Day
Do you want to know another weight loss secret? Forget about big plates and bring out the smaller ones during meals. Smaller plates and serving bowls help you downsize your eating portion, which could benefit your belly a lot.
Since the serving amount is limited, it sends a message to your brain that you are already full and had enough. This limits your food intake, which is what you need to help you in losing weight.
On your next meal, make sure to use smaller plates for smaller servings. If you are eating out, split the restaurant servings in half and ask for a smaller plate.
13. Get Rid of Any Food That Encourages You to Loosen Your Belt
You have to start somewhere when it comes to weight loss. Choosing the right weight loss foods and sticking to healthier drinks are good places to start. Nonetheless, going for healthier options will be ineffective if your kitchen pantry has chocolates and sugar stock in it.
Set aside one day and clean your cupboard of fattening foods. Chips in the pantry and ice cream in the freezer are tempting, which could make weight loss a bit harder and more challenging. Purge your cupboard of anything fattening to make it easier for you to stick to your weight loss goals.
In case you need a treat, leave the house to get it. If you can walk just to get it, then walk. It’s a good exercise too, which is helpful when losing weight.
14. Stay Away From the Fast Food to Keep Extra Calories at Bay
It’s a long, stressful day at work and you are too tired to cook. You passed by the fast food place and told yourself to get salad or any other healthier option. Believe it or not, this strategy won’t work. Once you’re there, you feel the urge to buy a milkshake or other sweet treats, which could compromise your weight loss goals.
Here’s the dangerous part: passing by drive-thru can be addicting. A 2005 study also revealed that fast food habits have strong associations with weight gain and insulin resistance.
Therefore, avoid drive-thru as much as you can, no matter how strong your will is in ordering healthier options. Instead, make your own snacks or have a bag of homemade trail mix with you to curb hunger.
15. Schedule a Time where You Can Enjoy Your Favorite Food
Sticking to healthier options doesn’t mean you should let go of your favorite food and treats. If you are serious about losing weight, then treat yourself to an occasional cupcake or a slice of cake. Depriving yourself leads to urges, which could make weight loss more challenging for you.
Here’s what you should do: be a slim shopper. Go for a piece of cookie or donut instead of buying the box. Place your favorite chocolate in small bins instead of getting one from the bag. Treat yourself to a slice of cake once in a while so you won’t forget how it tastes.
In other words, you can give in to temptation. It’s just a matter of portioning sizes and limiting the number of pieces.
16. Find New Ways to Celebrate Instead of Going All Out
Promotion, five pounds off in one week, or a job well done – these are some of the reasons worth celebrating. Don’t be fooled. Any achievement unlocked must not be celebrated with food all the time.
For a natural weight loss diet, consider other alternatives such as a new pair of shoes you’ve been eyeing for months, concert tickets, or a trip to the cinema. The bottom line is do not celebrate with a slice of deep dish pizza. If you chose to include food, then stick to the healthy ones and don’t forget the weight loss diet tips you learned above.
Now that you know the right weight loss diet techniques, it’s time to get to know the most important tip you should remember when it comes to losing weight. Read the next section to find out what it is.
17. Set Realistic Goals in the Weight Loss Department
The techniques you learned will surely help you lose weight. Nonetheless, these strategies won’t work unless you are able to fulfill this important step: setting realistic goals.
You tell yourself you want to lose 10 pounds in three days and 20 pounds in one week. This may seem feasible, but you might subject yourself to unhealthy weight loss techniques that could compromise your health in the long run. At the same time, this type of weight loss goals is doomed for failure, which may never jumpstart your desire to lose your belly.
That’s not all. Even if you did lose weight in one week, say five pounds, you won’t feel that it is an achievement since you are 15 pounds short of your goal. This could discourage you to continue losing weight.
In other words, setting a realistic goal is a crucial and vital step to successful dieting. Don’t just aim for lower number in the weighing scale. You can still lose weight without cutting important food groups that are necessary for optimum function and health.
The Bottom Line
If you are looking for sure and effective ways to lose weight, then these 17 weight loss diet tricks could help you seal the deal. More importantly, it’s also about commitment, discipline, and willingness to stick to the program to make it more effective.
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