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Weight Loss: 16 Best Weight Loss and Diet Tips Ever

WEIGHT LOSS

16 Best Weight Loss And Diet Tips Ever

 

Table of Contents

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Introduction

16 Best Weight Loss Tips Ever

Conclusion

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Introduction

 

I want to thank you and congratulate you for downloading the book, “Weight Loss: 16 Best Weight Loss and Diet Tips Ever ”.

This book contains proven steps and strategies on how to safely and effectively lose weight. As most people know, losing weight is an extremely difficult task that takes time, patients and dedication. If, however, you follow the 16 tips outlined in this book, you will increase your chances of lowering the number on the scale without any harmful pills or extreme diets. In fact, the following 16 tips isn’t just for those looking to lose some weight; they can be applied to anyone who wants to live a healthier lifestyle.

Thanks again for downloading this book, I hope you enjoy it!

Copyright 2015 – All rights reserved.

 

This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.

- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.

The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Respective authors own all copyrights not held by the publisher.

The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.

The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.

Tip No. 1: Drink plenty of Water or other Calorie-Free Beverages

Whether you believe it or not, staying properly hydrated will help prevent overeating. Sometimes, the feeling you think is hunger is actually your body trying to tell you that it is thirsty. Unfortunately, people cannot always tell the difference. So they grab some food to calm what-they-think is a hunger craving. Before you go ahead and chow down, however, try drinking some ice cold water. More than likely, you will notice that the hunger feeling goes away. Now that doesn’t mean you can get properly hydrated by drinking just anything. Oh no. Beverages filled with sugar won’t give you the hydration you need and do nothing more than increase the amount of calories you have consumed for the day. Instead, stick to either water or another type of calorie-free beverage. And avoid energy drinks at all cost. These are nothing more than a sugar-filled liquid that likes to pretend it is healthy. Energy drinks are filled with sugar and have no nutritional value at all. If possible, you should consume only water.

I’m sure you’re wondering how to tell if what you are feeling is from hunger or thirst. Well, if those pangs are still present 30 minutes later, you should eat something light and healthy.

One way to tell if you are getting enough water is to look at your urine. That’s right, you need to examine your pee. The color of the urine is a telltale sign of whether or not your daily water intake is high enough. Urine that is pale yellow in color is a good indication that you are drinking enough water. Clear urine could be a sign that your water intake is too high, and dark yellow urine is a big sign that you need to increase the amount of water you drink.

Keep in mind, however, that the color of your urine is effected by certain foods, medications and health problems. Consult with your doctor if you are concerned about the color of your urine.

Tip No. 2: Be Choosey About Nighttime Snacks

After dinner, when you are finally able to sit down in front of the TV to relax a bit before bed, you will probably find yourself snacking on something that is less than healthy. This type of snacking is typically called mindless eating and it can quickly throw your weight loss goals off the track.

The best thing to do is to shut down your kitchen after a predetermined time. This means not fixing or grabbing any food after a certain hour of the night. If, however, you must have a little nibble, choose healthier options such as fruit or vegetables. If you must indulge a bit, have one scoop of your favorite low-fat ice cream or choose another low-calorie snack.

If you’re still experiencing a craving for something sweet, try brushing your teeth. Many weight loss and fitness experts agree that this can keep you from snacking before bed. This is because food never tastes right or even that good after you have finished brushing your teeth.

Tip No. 3: Enjoy your Favourite Foods, Moderation is the Key

It is a well-known fact that denying yourself certain foods will only set up you for failure. That’s not to say that you should eat whatever you want, no matter how unhealthy it is, 24 hours a day seven days a week. Instead, you should consider yourself a slim shopper. Instead of buying a whole box of those delicious bakery cookies you love, purchase just one. This will allow you to treat yourself while still maintaining moderation. And moderation is key when trying to balance the foods you love with losing weight.

If at all possible, walk to the store or restaurant where your favorite food is kept. This will help offset the calories you will be consuming when enjoying the food. I know that in this day in age, you may not live in an area where you can easily access stores and restaurants by foot. In that case, you can always set aside an additional 10 to 30 minutes for exercise.

Tip No. 4: Eat Several Mini-Meals During the Day

 

In order to lose weight, you must eat fewer calories than what you burn (or burn more calories than you consume). Pangs of hunger, however, can create a hard-to-resist challenge that leaves you rummaging through the kitchen for something to munch on. Eating several mini-meals throughout the day instead of three big meals can be just what you need to finally lose the weight.

Several studies have shown that when people ate four to five smaller meals throughout the day, they were able to control their weight and appetite better than those who ate three large meals a day. You must, however, take care not to go over your daily calorie limit. Obesity researchers recommend dividing your predetermined daily calorie limit between the smaller meals.

Tip No. 5: Eat Protein at Every Meal

Protein isn’t known as a fill-me-up food for nothing; it is essential to helping you feel fuller for longer periods of time. Without proper protein, you will be left feeling hungry shortly after eating. Protein leaves you feeling more satisfied than fats or carbs. This feeling of fullness reduces the chance of overeating and helps you lose weight. Furthermore, protein promotes fat burning and helps to preserve muscle mass. That is why it is important to incorporate protein into all your snacks in meals.

But where can you find healthy protein? Protein can be naturally found in nuts, seafood, egg whites, lean meats, beans, soy, cheese and yogurt.

Tip No. 6: Stock your Kitchen with Healthy, Convenient Foods

One of the things that keep people coming back to unhealthy food options is its convenience. Let’s face it, after a hard and stressful day of work, would you rather slave over the stove making a homemade, healthy dinner, or simply run through the drive through of a fast food joint so you can hurry up and have more time to relax. With the obesity epidemic on the rise, it shows that most people choose convenience of health on many occasions.

If, however, you make the conscious decision to stock your kitchen with healthy, convenient foods, you will be less likely to succumb to the temptations of a quick trip to the drive through. Keeping whole-grain pasta, canned tomatoes, pre-cooked grilled chicken breasts, frozen vegetables, whole grain pitas or tortillas, reduced-fat cheese and a bag of salad on hand will allow you to quickly throw together a healthy meal in only a few minutes.

Tip No. 7: Order Children’s Portions at Restaurants

Going out to a restaurant can easily throw you way over your daily calorie limit. But what are you supposed to do? Not go out to restaurants? Or eat something listed as low-calorie that you probably won’t enjoy?

No, simply order from the children’s menu. When you order from the child’s menu, you are cutting your calories and keeping your portions at a reasonable amount without having to give up your favorite meals at the restaurants of your choosing. Ordering off the children’s menu at restaurants not only helps you lose weight, but it can also lower the amount you pay for your meal!

“But won’t the servers look at me funny or tell me I cannot order from the children’s menu?” Adults ordering off the kid’s menu has become such a popular trend that servers aren’t fazed by it one bit. It is nothing new or unusual in today’s society. And restaurants won’t care what you are ordering off their menu as long as you pay for it.

Tip No. 8: Swap a [Cup of Pasta for a Cup of Vegetables
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If you can swap a cup of pasta for a cup of vegetables you could actually go down a pant or dress size in a years’ time with little effort. This simple trick can have you saving 100 to 200 calories per meal. This is because by replacing some paste with vegetables you are reducing your intake of starch.

In order to be successful with this tip, however, you must make an effort to remove one cup of pasta and add one cup of vegetables. Don’t add extra pasta to your plate and then remove a cup because this will only increase the amount of calories you were originally going to consume. Instead, minus the cup off from your original portion.

Tip No. 9: Always Eat Breakfast

Many people are under the misconception that if they skip breakfast that they will lose weight. This just isn’t true. Study after study has shown that not eating breakfast has the opposite effect. Eating a healthy breakfast helps settle a rumbling tummy and gives you fuel to get a jump start on the day. Skipping breakfast increases the chance of overeating and binge eating during lunch, dinner and even in between meals. If you want to be successful at any weight loss goals you must make sure to eat a healthy breakfast every morning. Fruit, low-fat milk or a high-fiber cereal are great choices for a filling breakfast.

I know there are probably many times when you just cannot fit breakfast into your business schedule. But you must somehow find a way if you want to be successfully at your weight loss goals. If you cannot sit down for breakfast and need an on-the-go option, consider a piece of fruit, such as a banana. This one simple fruit is better than nothing.

Tip No. 10: Include Fiber in your Diet

Fiber is something that not many of us get enough. And that really is a shame since fiber is such an important part of a healthy lifestyle and body. Even the people who are not wanting to lose weight should make a conscious effect to ensure they are consuming enough fiber every day. Fiber is vital to proper digestion, helps prevent constipation and even lowers cholesterol; all of which aid in weight loss. Unfortunately, research has shown that most people only get about half of their recommended daily fiber. And this really is a shame since fiber is such an important part of an overall healthy body.

Most doctors and dieticians agree that an adult women should get about 25 grams of fiber a day, while an adult man needs about 38 grams.

Fiber is naturally found in many different foods including bean, a variety of vegetables and fruits, oatmeal and whole grains. You can also take over-the-counter fiber supplements to help increase the amount of fiber you are getting.

Tip No. 11: Clean the Cupboards of Fattening Foods

Nothing can offset your weight loss goals more than having a freezer, fridge, cabinets and/or pantry full of unhealthy junk foods. When you have a house full of fattening foods, you are more likely to overeat or make poor food choices. If, however, you can purge your home of these fattening foods and instead fill it with healthier options, you will increase your chance of success no matter what your weight loss goals are.

When you have really committed to losing weight, you should go through your kitchen (or any other area where you store food) and toss out all that unhealthy and fattening food. If you don’t want to waste the food, you can offer it to your friends or family members, or even donate it to a local food pantry for low income and/or homeless people. Just make sure that you contact them beforehand to find out their rules on donating food.

If you want a treat yourself every once and awhile with fattening or unhealthy foods, make sure that you will have to leave your house to get it.

Tip No. 12: Get Enough Sleep

Sleep is an extremely important aspect and will directly affect your overall health and well-being. It also impacts weight loss. When your body isn’t getting enough sleep, it begins to produce an excessive amount of ghrelin and decreases the amount of leptin. Ghrelin is an appetite-stimulating hormone and leptin is a hormone that tells your body when it’s full. This means that someone who is sleep deprived will begin feeling more hungry and won’t be able to get full as easily as someone who is getting the proper amount of sleep.

Make sure to get enough sleep every night. Feeling well rested helps you feel full and prevents overeating. But how do you know what amount of sleep to get? This can be a tricky question to answer since everyone is different and each body will require a different amount of sleep. While there are some people who only need four to six hours of sleep every night, most cannot function properly on this little amount. Research has shown that most adults need seven to nine hours of sleep every night. People who get that usually have less difficulty concentrating and less mood problems than those who receive less than seven to nine hours of sleep.

Tip No. 13: Understand [Portion Sizes
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If you really want to lose weight and have complete control over your eating habits you’re going to have to understand portion sizes. In today’s super-sized world, trying to alter your mindset to smaller portions can be more than a bit difficult, but not impossible. Purchasing measuring cups and a kitchen scale can help you get a handle on portion sizes and make sure you are eating the right amount of food. Keep in mind that it can take a week or two of measuring your food for you to get the portion sizes just right for your needs.

Along with measuring food, you will need to use smaller glasses and plates. This will not only help you downsize your portions but also help you out mentally. Research has shown that, even when provided with the same amount, people who eat food on a larger plate felt less satisfied than those who ate the food on a smaller plate. Furthermore, when using larger plates, you feel as though you must fill up that plate in order to be satisfied.

And don’t forget snacking! Instead of consuming the snack straight from the container, portion out small snack-size servings instead. This can help keep you from consuming too much.

Tip No. 14: Eat More Fruits and Vegetables

The best way to lose weight is to fill your diet with more food, not less. I know what you’re thinking, “Wait, What!?” Now that doesn’t mean you get to consume an abundance of fattening and/or unhealthy food. What it does mean, however, is that you should fill your diet with fresh fruits and vegetables so that you feel fuller for longer. Nutrient-rich foods that have a high water and fiber content gives you a feeling of fullness that lasts longer than its unhealthy counterparts.

While any type of fruit or vegetable is a good choice, the following is a list of fruits and vegetables that have shown to help promote weight loss:

Apples – Apples has a low calorie count but is high in fiber. They contain various minerals and vitamins that will help you lose weight. If possible, eat an apple a day to help slim you.

Pears – When it comes to fiber content, there is almost no other fruit that can compare to pears. This fiber overload helps you to feel fuller and promotes weight loss. Furthermore, because of the potassium content in pears, this fruit promotes lower cholesterol and a healthy heart.

Avocados – Avocadoes contain oleic acid, which is found in the healthy MUFAs of this fruit. MUFA is short for monounsaturated fats, which is a healthy fat that can help quiet hunger. Research has shown that regularly consuming about half of an avocado can help melt belly fat. Furthermore, avocados contain a protein and fiber.

Bananas – Bananas are a wonder fruit that has a portability that makes them more convenient than some other fruits or vegetables. They are high in potassium, fiber and vitamin B6. Vitamin B6 gives your body a natural immunity boost and can even help lower the chance of heart disease.

Cabbage – This vegetable is rich in vitamin C and other natural antioxidants. It is also a wonderful immune booster.

Blueberries – Blueberries are known for their high antioxidant levels. In fact, they contain one of the highest antioxidant levels found in fruit. There was even a study published in the Texas Women’s University that found that blueberries can fight fat cells.

Cauliflower – A wonderful source of folate and vitamin C, cauliflower is filled with phytonutrients, which has cancer-fighting abilities.

Strawberries – Consuming strawberries can help promote leptin and adiponectin, which are metabolic boosters and fat burning hormones. These means consuming strawberries can help you achieve a higher metabolism.

Grapefruit – Grapefruit contains potassium, folic acid and vitamin C, which means this fruit is wonderful for anyone considered with heart health. Furthermore, grapefruit has an abundance of pectin, which is a soluble fiber.

Kiwi – Kiwi is another fruit that is filled to the brim with fiber. You know all those little black seeds found in kiwis? Well, those little seeds are just bursting with fiber.

Lettuce – Lettuce may be low in calorie (about 70 calories per pound) but it has a high nutritional content. You can find manganese, folic acid and B vitamins in lettuce. Lettuce is also important for a healthy immune system and helps to regulate blood sugar. For the most nutritional content, choose a variety that is either dark green or purple.

Peaches – Anyone on a low calorie diet should be consuming peaches. Peaches are full of vitamins and contain a high amount of potassium and fiber. Studies have even shown that peaches are a wonderful source of antioxidants.

Radishes – These bright red vegetables are packed with antioxidants, folic acid, potassium and sulfur compounds. All of which help in the aid of digestion. Keep in mind, however, that their leafy green tops have about six times more calcium and vitamin C than their roots.

Coconut – This sweet, tropical fruit makes a healthier option when you need something to satisfy that sweet tooth. Coconut also contains triglycerides, which actually raise the liver’s metabolic rate. Unfortunately, some people avoid coconuts because they are high in saturated fats. What these people don’t understand that the saturated fat found in coconuts is not the same as the saturated fat that we all should try to avoid.

Spinach – Popeye was on to something when he consumed spinach to get big and strong. This flavorful leafy green is filled with vitamin K, iron and folic acid. It also has an abundance of vitamin C and beta-carotene, which is a disease-fighting antioxidant. You can also find phytochemical lutein in spinach, which helps to protect your eyes from macular degeneration associated with aging.

Pomegranate – The various health benefits of pomegranates have been studied for years. One of the most recent studies comes from the University of Carolina and showed that the polyphenols antioxidants found in pomegranates have the ability to boost metabolism. Furthermore, these antioxidants help prevent arterial lipid from building up, while lowering appetite. Pomegranates also increase blow flow, help to remove harmful toxins in the body and lowers LDL cholesterol.

Mangoes – While it is true that this tropical fruit contains more sugar than other fruits, mangoes are still consider good for you when eaten in moderation. You can find vitamin C, calcium, vitamin A and fiber in mangoes. However, one whole mango contains about 130 calories, so keep that in mind when adding them to your diet.

Oranges – Consider a natural metabolism booster, oranges are high in folate, vitamin C and thiamin. But don’t be fooled into thinking you can substitute real oranges for orange juice because it just isn’t the same thing.

Papayas – Papayas have a long list of health benefits, including aiding in weight loss. The enzyme naturally found in papayas helps food transit faster through your body. Furthermore, it is rich in vitamin C, flavonoids and carotenes, all which are required for a healthy body.

Tip No. 15: Limit Alcohol

While there is nothing wrong with drinking some alcohol even when trying to lose weight, you should limit the amount you consume. Alcohol has no nutritional value and is nothing but empty calories. In fact, one bottle of beer contains about 153 calories and one five-ounce glass of wine contains about 125 calories, depending on the type and brand. Since there is no nutritional value to these calories, they simply get converted to fat.

If you are one of the millions of people who like the occasional glass of wine or bottle of beer, you should enjoy it only on the weekends. Most health experts recommend a daily consumption of no more than one drink for women and two drinks for men.

Tip No. 16: Keep a Food Diary

A food diary is nothing more than a way for you to track what you have eaten. While you may not think that it would help lose weight, being able to see what you have consumed is a great way to get a handle on your eating.

A research published in the American Journal of Preventive Medicine found that keeping a food diary helped to increase the amount of weight lost on those patients participating in the study. But what is it about a food diary that helps you lose weight? Well, research think it maybe the accountability of the whole process.

There are several free food diary templates you can download and print online. Or you can purchase a diary at your local department store or paper product supplier. You can even use a simple notebook as a food diary.

When starting your food dairy, keep the following in mind:

Write as you go. Record what you eat when it happens. Waiting until the end of the day is just not an effective tracking method. If possible, enter what you consumed as soon as possible after eating it.

Don’t forget to aid your indulgent days. Many people have days where they indulge in some unhealthy foods. If you have these days, you should include them into your food dairy. Even if these days of your cheat days, you need to record them in your food dairy.

Use whatever type of food dairy that works best for your specific needs. It really doesn’t matter what kind of diary you are using to record your food intake in. Be it a scrap of paper, notebook or smartphone app, the important part is to actually use it and track your food.

Cook more meals at home. Cooking at home gives you more control over what you are putting in your body. This means you will have a more detailed entry to add to your food dairy.

[] Conclusion

Thank you again for downloading this book!

I hope this book was able to help you to reach your weight loss goals. In order to increase your chance of success, you should add some daily exercise. This doesn’t mean you have to spend hours working out. In fact, you can simply go for a 20 to 30 minute walk, or ride a bike, or even take the stairs rather than the elevator. Anything that gets your body moving and your heart rate up is a good way to help you lose weight and stay healthy.

The next step is to implant the 16 tips into your daily life. Keep in mind that the key to successful weight loss is to not simply go on a diet. Instead, you must make a complete lifestyle change. I know that this can be a scary thought and you will probably experience setbacks. And that is OK. The important thing is to not let any fears or setbacks stop you from picking yourself back up and getting right back on track with your weight loss goals.

Please remember that you should always consult with your primary care physician before making any drastic change to your diet or lifestyle. They will be able to determine if you are healthy enough for the change. Furthermore, they can inform you on whether or not your lifestyle will negative affect any medications you are currently taking.

I Need Your Help…

Finally, if you enjoyed this book, then I’d like to ask you for a favor, would you be kind enough to leave an honest review for this book on Amazon? It’d be greatly appreciated!

I want to reach as many people as I can with this book, and more reviews will help me accomplish that. Not only that, you’ll also receive some good karma for helping me out.

[+ Click here to leave an honest review for this book on Amazon!+]

Thank you and good luck!

Wait! Make sure you take advantage and receive your FREE gift!

If you have been searching for a diet that really works – you’ve found the right place. Right now you can get FREE access to ‘Low Carb Diets Explained’ filled with sample meal plans, food shopping advise, eating out on a low carb diet, and much, much more so you can achieve that dream body you have always wanted.

[* Click here for instant access.*]

Download your FREE copy of ‘Low Carb Diets Explained’ today!


Weight Loss: 16 Best Weight Loss and Diet Tips Ever

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  • Author: mikeymikepv
  • Published: 2015-09-06 17:17:14
  • Words: 4787
Weight Loss: 16 Best Weight Loss and Diet Tips Ever Weight Loss: 16 Best Weight Loss and Diet Tips Ever