Experts weigh in on top diet tips
Sometimes dieting isn’t as simple as you’d expect. The idea that fewer calories and more calories out leads to weight loss makes sense, but you’ve been trying to lose weight for weeks and just aren’t seeing the results you thought you would. Yes, you’ve made a few mistakes along the way (who doesn’t?) but you’re trying as hard as you can. What are you doing wrong?
If you’re at a loss, check out the following diet tips. They may just expose an area or two that is holding you back from weight loss.
Why do cravings seem to increase when the treat is forbidden? All you can think of is that piece of chocolate cake or a scoop of ice cream. Research shows dieters are more likely to stick with their diet plan when they’re allowed to enjoy a small treat every once in a while. Otherwise they’ll give in to temptation and overindulge.
Eat More Protein and Fiber
Wonder why dieting leaves you feeling so dragged out? You’re not eating enough of the right kinds of foods. Every snack and meal should include both a source protein and fiber to fill you up, provide energy, and preserve muscle. Lean meats, nuts, beans, eggs, fruits, and vegetables are your new best friends. Meet them, greet them, and be sure to eat them.
Expect Slow, Consistent Progress
Society stresses instant gratification. Who has the time to wait for slow Internet, a home-cooked meal, or a rocky relationship to work out? The same mindset surrounds weight loss. It’s taken years for you to become your current weight and yet you want it gone by next month. While you’ll initially lose a lot of weight on a low-calorie diet, it’s mostly water and muscle, not fat. These kinds of diets aren’t safe and the weight loss doesn’t last. When you go for healthy weight loss, you should expect to lose one or two pounds each week. Setting your expectations too high will lead to discouragement and possible failure.
Keep a Food Diary
The key to successful weight loss may be as simple as a pen and paper or an app on your phone. Tracking what you eat and drink is one of the best ways to keep you accountable for your daily calorie intake. Studies show dieters who keep a food diary lose twice as much as those who don’t. Without recording your calories it’s a lot easier to overeat, forget what you ate, or to underestimate how much you really ate.
Get Enough Shut-Eye
Did you know that sleep, health, and weight control go hand in hand? A lack of sleep signals your body to increase production of the hormone responsible for making you feel hungry and slow the production of the hormone that tells your brain when you’re full. Get a good night’s rest on a regular basis and you’ll be less likely to snack and feel energized for the job of losing weight.
Find a Support System
Your trainer, family, friends, and co-workers can all play key roles in the success of your weight-loss efforts by keeping you accountable, cheering you on, or coming alongside you. Don’t try to change your lifestyle habits all on your own. Lasting changes require help, encouragement, and support.
Drink More Water
Say goodbye to diet sodas. While they may be calorie-free, they’re not free from artificial sweeteners that may interfere with your dieting efforts. Water and unsweetened tea should be your beverages of choice. Plan to drink a glass of water before snacks and meals since it’s easy to mistake thirst for hunger.
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If you live in the Gilbert area, treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.