Most diets help people to lose weight as long as they follow the program. But no one likes feeling deprived, so few people stay on a diet forever. The pounds creep back on as soon as they resume their former ways of eating. The best way to slim down permanently is by adopting healthier eating habits. Weight loss consultants recommend the following tips to help you lose fat and keep it off.
Fiber is your friend. Studies show that people who eat a high-fiber diet are less likely to be overweight. Foods rich in fiber take longer to chew and digest and will leave you feeling full. The fiber itself is not absorbed by the body. Fruits and vegetables have higher amounts if eaten unpeeled and raw. To get fiber from cereals, breads and pasta, switch to wholegrain.
Start your day with protein. Many people who are dieting eat a breakfast of cereal and skim milk. This can result in a mid-morning drop in blood sugar causing hunger, fatigue and cravings. A much healthier morning meal is based around eggs. A medium egg contains only 85 calories and is a great source of protein and nutrients. A two egg omelet with spinach and mushrooms comes in at under 300 calories.
Don't purchase battered or breaded foods. Products such as fish sticks or chicken nuggets are often served as the protein element of a meal. In fact, they are high in unhealthy fats and simple carbohydrates. A 100 gram chicken burger contains less protein than an equal weight of skinless chicken breast and more than twice the calories. You can roast the breast for your sandwich in the same time it takes to cook the frozen burger.
Avoid addictive snacks. Foods made up of starch fried in oil and topped with salt are hard to stop eating. It's common for dieters to grab a couple of potato or corn chips and go on to eat the full bag. Starchy snacks that are baked rather than fried have about half the calories. Try wholegrain crackers or pretzels. Or eat roasted, salted nuts for a crunchy snack with protein and fiber.
Eat your fruit whole. Fruit juice is advertised as a healthy, natural drink. In fact, it's not natural to remove the edible skin and pith from fruit and leave only the liquid and sugar. A 12 ounce glass of apple juice contains the same amount of sugar and even more calories than a can of cola. If you eat an unpeeled apple, many of the calories will be burned off as you chew and process the fiber.
Don' be fooled by the low fat label. Dietary fats get unfairly blamed for weight gain. Your body converts sugars and starches into fats if their energy isn't immediately burned off. When manufacturers of processed food remove some of the fat, they replace it with sugars, starches and additives. These ingredients raise your blood sugar, leaving you feeling hungry and unsatisfied.
Weight loss consultants agree that only permanent changes in the way you eat can help you maintain a healthy weight for life. Anyone who wants to stay slim should avoid fast food, junk food and processed foods and learn to create nutritious, homemade meals using fresh ingredients. Most overweight people should be able to reduce their consumption by about 200 calories a day without feeling hungry.
Fiber is your friend. Studies show that people who eat a high-fiber diet are less likely to be overweight. Foods rich in fiber take longer to chew and digest and will leave you feeling full. The fiber itself is not absorbed by the body. Fruits and vegetables have higher amounts if eaten unpeeled and raw. To get fiber from cereals, breads and pasta, switch to wholegrain.
Start your day with protein. Many people who are dieting eat a breakfast of cereal and skim milk. This can result in a mid-morning drop in blood sugar causing hunger, fatigue and cravings. A much healthier morning meal is based around eggs. A medium egg contains only 85 calories and is a great source of protein and nutrients. A two egg omelet with spinach and mushrooms comes in at under 300 calories.
Don't purchase battered or breaded foods. Products such as fish sticks or chicken nuggets are often served as the protein element of a meal. In fact, they are high in unhealthy fats and simple carbohydrates. A 100 gram chicken burger contains less protein than an equal weight of skinless chicken breast and more than twice the calories. You can roast the breast for your sandwich in the same time it takes to cook the frozen burger.
Avoid addictive snacks. Foods made up of starch fried in oil and topped with salt are hard to stop eating. It's common for dieters to grab a couple of potato or corn chips and go on to eat the full bag. Starchy snacks that are baked rather than fried have about half the calories. Try wholegrain crackers or pretzels. Or eat roasted, salted nuts for a crunchy snack with protein and fiber.
Eat your fruit whole. Fruit juice is advertised as a healthy, natural drink. In fact, it's not natural to remove the edible skin and pith from fruit and leave only the liquid and sugar. A 12 ounce glass of apple juice contains the same amount of sugar and even more calories than a can of cola. If you eat an unpeeled apple, many of the calories will be burned off as you chew and process the fiber.
Don' be fooled by the low fat label. Dietary fats get unfairly blamed for weight gain. Your body converts sugars and starches into fats if their energy isn't immediately burned off. When manufacturers of processed food remove some of the fat, they replace it with sugars, starches and additives. These ingredients raise your blood sugar, leaving you feeling hungry and unsatisfied.
Weight loss consultants agree that only permanent changes in the way you eat can help you maintain a healthy weight for life. Anyone who wants to stay slim should avoid fast food, junk food and processed foods and learn to create nutritious, homemade meals using fresh ingredients. Most overweight people should be able to reduce their consumption by about 200 calories a day without feeling hungry.
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