Diet First!

Diet First!

“You don’t have to eat less, you just have to eat right”

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What’s the use of exercising if you can’t control your diet? There are a lot of diet tips out there. But why not start from the basics? A new diet arrives, another fades away. Should eating habits really be as fleeting as fashion trends? Let’s face it: The best weight-loss strategies are the ones that stand the test of time.

Here, we’ve gathered some classic tips. These simple strategies may not be as sexy as the latest fad diet, but they’re guaranteed to never go out of style.

1. Don’t skip breakfast

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Eat breakfast. It’s the most important meal of the day. It’ll energize you for the day and keep your diet in check.”

     2. Nibble, don’t gobble

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” Try this one for size, use the three-bite rule with dessert: Have three small bites and put your fork down.”

     3. Keep the burn going

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“During your workout, rest no more than 30 seconds between exercises. This will dramatically bump your calorie burn.”

     4. Avoid late-night snacks

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“Finish eating three hours before bedtime. Your metabolism slows down when you sleep so you shift from fat burning to fat storage.”

     5. Don’t forget the dumbbells

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Increase the strength component of your workout. Adding lean muscle to your body not only tones, it also increases your metabolism.”

     6. Question your cravings

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“Before you eat, ask yourself, ‘Am I hungry?’ Unless a craving comes from hunger, eating won’t satisfy it.”

     7. Don’t skimp on sleep

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“Get six to eight hours of sleep a night. Without it, the appetite hormone ghrelin increases, which could result in weight gain. And schedule at least two three-minute breaks during the day to practice deep-breathing exercises. It will reduce the stress hormone cortisol, which builds fat around your mid-section.”

     8. Make your own lunch

Bag lunch with a banana and an apple.

Brown-bag it. According to a 2012 study in the Journal of the Academy of Nutrition and Dietetics, dieters who eat out for lunch even once a week lose 5 fewer pounds on average.

     9. Train your brain

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Be specific about your weight-loss goal. The brain detects a difference between where you are and where you want to be, so when you’re specific, your brain throws resources like willpower at it.”

     10. Start with greens

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Eat in the right order. Eat vegetables first to naturally have more of them and ultimately eat fewer calories.”

     11. Snack away

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Eat every three to four hours so you’ll be equipped to say no to temptations.”

     12. Be goal-oriented

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Set a tangible goal with a firm deadline— If you feel like giving up, just remember why you even started. It will help you stay motivated.”

     13. Steel yourself

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Expect some discomfort. Yes, you’re leaving your comfort zone of old eating habits. Knowing that it can be uncomfortable will help you get through it.”

     14. Schedule a cheat day

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There’s no harm in treating yourself. Resist cravings by postponing indulging to a future day when you’re free to eat whatever you want.”

     15. Take notes

Journal

“Keep a food journal. Women who do lose six pounds more on average, according to a 2012 study in the Journal of the Academy of Nutrition and Dietetics.”

     16. Use your arms

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When you are doing a treadmill workout, also pay attention to your arms. Add arm exercises with light weights to increase your calorie burn.”

     17. Never shop hungry

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Always grocery-shop on a full stomach with a written list and a cart (heavy baskets trigger instant-gratification decisions, research shows).”

     18. Say no to soda

Soda being poured into glass with ice

Put the soda down and step away. Regular soda drinking may make muscles less likely to burn fat.”

     19. Fill up on your fiber and protein

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Enjoy so many nonstarchy vegetables, nuts, seeds, and lean proteins that you’re too full for anything else.”

     20. Skip the salt and fizz

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Cut sodium and carbonation! Carbonation can bloat your stomach, making it appear distended for hours or even days! Sodium holds onto fluid.”

21. Use the apple test

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If you’re not hungry enough to eat an apple, you’re not hungry.”

     22. Have a carb-free afternoon

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No carbs after lunch is one of the hardest (rules) to follow. But if you follow this rule YOU WILL lose weight.”

     23. Walk it off

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Take a 15-minute walk after each meal to burn a quick 100 calories.”

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