Here I have assembled some different tips to make things a little easier for you along the way. Many people will use the things in their eating environment to force them not to eat such a huge amount, or to eat healthier. In the end it won’t matter so much as how you made the diet work, only that it worked, so be quick to come up with ideas as you progress through your diet to make you not have to work as hard.
One simple solution is to use a smaller plate, sounds pretty easy right? The way our brain works in this is simple, we see a huge plate in front of us we feel as though if we don’t fill it with food, we won’t get full. This creates a simple way of tricking ourselves into eating less, just use a smaller plate and fill it that way you feel like you’re eating a lot yet only eating the same smaller amount you wanted to eat. While eating make sure to chew longer before swallowing, other than doing the obvious, this will also allow more time to pass during your meal and cause you to tire of eating sooner than you usually would. By making a meal take longer, and sitting for 3-5 minutes after finishing a serving, you will give your brain some time to interact with your stomach and understand that you are full. This is a proven fact, most people that get up for a second serving were already full, they just didn’t allow themselves the time to let their brain really understand it.
Another thing to help you by stopping you from eating bad foods like chocolate candy, is to find the natural alternatives. These days you can find them for almost anything, for a long time chocolate has been easily substituted with all natural carob. When dried, carob will have a taste quite similar to chocolate, but without all the added calories. You might want to do some quick research online to see if there is a natural alternative to any food you enjoy eating that would still fit in your diet.
Then there is also the easiest thing to add to any diet, negative calorie foods. If you were to eat a few celery sticks for instance, your body will now end up using more calories to burn off the celery, then the celery actually contains (around 20 calories per cup).
Ok you finally did it, you made it through your first few weeks of being in a serious routine of following your diet. The next step to make sure you actually can make your goals happen is to slowly add exercise. The reason you want your transition into exercising to be slow is that the vast majority of people give up on it almost right after starting, because they tried to get themselves to do too much too fast. There is no way your body will be ready to run 5 miles a day or do 100 pushups a night right when you begin so don’t even bother trying.
First take a look at the exercises you would actually enjoy doing, if it’s something awkward or hard to do, regardless how great the results could be, you most likely won’t be able to follow through with it for very long. The best way to get started is to do the most common exercises ever known to man, pushups, sit-ups, and jumping rope. If you can at least get started with doing this every night, beginning with small amounts of sets (3 sets of 10 pushups), within weeks you will definitely see and feel a difference. You will most likely be able to add pushups, sit-ups, or crunches to your sets within no time which will also add motivation to your diet and exercising as you feel stronger and healthier. Girls shouldn’t listen to the misconception that pushups are a guy thing and not necessary for you to do, this is very wrong as a pushup is great for many parts of your body including general overall endurance. When it comes to sit-ups though, some find crunches are better for the rest of your body especially your back, so girls and guys with back problems both should do those instead.
When you are ready to begin adding jogging to your exercise routine, this is an area that is best taken in small steps as well. Start off by running 1 mile a day and take it from there. Once you find yourself finishing your run and still having more fuel left in your tank, push it further. Even if you only run 1 mile and walk another, keeping your heart rate up is the main factor so at least keep your walking at a brisk pace or jog if you are able to. Bring an iPod with you when you run and get into your own rhythm to help yourself last longer, if you focus on your fear of not being able to go the distance, chances are you will wear yourself out and not push yourself to keep going.
By the time you were finally able to finish research on all of the different diets out there, you probably noticed a lot of them follow the same basic formula. Cut out overly fatty foods, eat smaller portions, and lower your intake of carbohydrates/calories. Some diets take these measures to much further extremes, so you have to be careful the one you finally decided on was actually the right decision. You may notice people who chose the Atkins diet or other similar diets involving practically cutting carbohydrates almost entirely out of your life, don’t exactly look like the healthiest people around. The reason for that is its never a good idea to take a part of a balanced nutrition, and say you’re not going to eat any more of it again, or eat hardly any of it. Yes carbohydrates are very bad for you when they are derivative of certain foods where the carbs don’t entirely burn off and become empty calories which lead to fat. Some carbohydrates though are good, the ones that come from raw fruits and vegetables will be burned off as energy before they even have a chance to become fat, as long as you maintain a somewhat active lifestyle and don’t overeat. This is just another reason why you should try your best to get a hold of natural foods instead of the processed foods even if it means spending a little more money. The more natural food you put into your body the less bad carbohydrates you will be left with in the end leading to you working extra hard to keep the weight off.
By far the most important aspect of any of these diets, which you will see in most of them, is to make sure you eat small portioned meals with high amounts of protein throughout the day. If you need to have little(healthy) snacks along the way that’s perfectly fine, as there are plenty of natural fruits and vegetables or granola bars even that will be good enough to get you by until your next meal. You want to make sure you don’t find yourself just eating 3 huge meals a day. This does not keep your metabolism going fast enough as your body is shutting off too often, whereas if you eat more often throughout the day your body will keep working hard at digesting which is what you want.
The importance of drinking enough water throughout the course of your diet, and after while maintaining your weight cannot be stressed enough. Water is crucial for many reasons, most importantly the fact that it works as a solvent, to dilute any bad materials building in your body and stop them from causing future harm. For the same reason you would monitor your salt intake, you should also monitor how much water your drinking to be able to counteract the salt and stop it from reaching a level of toxicity. If you don’t keep your water level up during your dieting and exercise, you will face the chance of dehydration which could end up being a very serious complication.
Most experts will tell you to drink 8 total 8oz glasses of water every day (basically 2 liters) to maintain the proper level of water in your body. Unless you are adding a lot of exercise to your diet there isn’t any need to drink more than this amount, as you also wouldn’t want to go to the other extreme of drinking too much water too fast. A condition of hyponatremia may arise from this which could even lead to death, so spread out the water you drink throughout the day. It is best to drink water during or before a meal, instead of after. As you see the habit or routine you can get into is very simple if you ate 4 small meals a day for example, try to drink 8oz in between the meals and 8oz during the meals.
Do not let yourself fall into the misconception that by drinking too much water in your diet will cause you to keep a bloated look around your midsection. This is completely false and actually entirely opposite the truth. Since water flushes out your body it actually works in your favor to help your stomach achieve a flatter appearance. If you don’t drink 2 liters a day and you seem to have that bloated feel or look, once you add the correct amount of water to the diet you might see that suddenly start to go away. Water is very cheap and always available so it’s the easiest tool to use your advantage, no reason not to stick to it all the time. To be able to stay away from soft drinks and alcohol, or even some fruit juices that are high in sugar, and instead grab a glass of water, will definitely prove to be one of the hardest parts of your diet. It is also just about the most important, as those other drinks are way more lethal to your chance of being healthy than you may even imagine.
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