Enjoy your food while you lose weight! The most effective eating plans are the ones you can stick with for life. A recent study by Weight Watchers found that more than 90% of successful dieters planned for daily or weekly indulgences.
By contrast, almost 50% of those following a deprivation diet wound up gaining 14 pounds or more. Moderation pays off. Try these suggestions for reaching and maintaining a healthy weight without feeling deprived.
1Eat High Volume Foods
Feel full by eating high volume foods. Give your body the nutrients it needs while you're consuming fewer calories. Choose foods that are high in fiber and water content like fruits, vegetables, and whole grains.
2Focus On Presentation
They say that you eat with your eyes first. Turn each meal into a luxurious experience. Set a pretty table complete with flowers and candles.
3Reduce Portion Sizes
You're likely to crave cheesecake even more if you try to ban it completely. Help yourself to a sliver of your favorite desserts. Practice eyeballing standard serving sizes, like an ounce of cheese or three ounces of chicken breast.
4Start With Breakfast
Start each day with a breakfast that provides energy. Dish up eggs, oatmeal, or a bean burrito. Fill yourself up with food that will help you resist visiting the office vending machines before lunch.
5Stay Full All Day
Schedule your meals and snacks throughout the day. Doing so keeps your stomach always feeling full. It will keep your blood sugar stable and make you less likely to go off track.
6Grow Herbs At Home
Grow some herbs at home. Fresh herbs are a delightful way to add flavor to your meals without piling on sugar or fat. Even the tiniest kitchen has room for a pot of basil or mint.
7Select Healthy Ingredients
You can train yourself to prefer foods that are good for you. Start with the dishes you like and experiment until you find more winners. You may find yourself looking forward to grilled fish.
8Master New Recipes
Preparing your meals gives you more control. Stock up on essentials and browse online for ideas on workday lunches and special dinners. Cook meals in batches, so you can heat a plate of spinach lasagna when you return home late from work.
9Do Exercise Regularly
Physical activity boosts your metabolism. It also builds up muscles, so you burn more calories even at rest. Start gradually and work up to an hour of exercise at least three days a week.
10Prioritize Sleep And Rest
Good quality sleep and rest help you to digest your food and avoid injuries. Go to bed and wake up at around the same time each day. Turn off the TV and computer a couple of hours before bedtime to help your brain feel drowsy.
11Seek Some Support
Encouragement and praise from family and friends can be more satisfying than a powdered donut. Team up with an exercise buddy. Plan vegetarian family dinners together.
12Relax Your Body And Mind
Maybe you overeat due to emotional triggers rather than in response to physical hunger. Find methods for managing stress, like meditation or listening to instrumental music. Keep a journal that helps you to change your patterns, like bringing a cup of herbal tea to staff meetings, instead of a bagel with cream cheese.
13Give Yourself A Reward
Pat yourself on the back for bringing your weight under control. Consider buying a new gym bag. You can also plan an outing to a local science museum.
Deprivation usually backfires. Give yourself some wiggle room while you manage your weight. Making room in your diet for chocolate and wine will keep you happy and slim.