Okay, for many people this is a big problem.
Water doesn’t taste all that great generally because water doesn’t really
“taste” like anything. Drinking water 8 to 10 times each day gets easier the
more you actually do it. It is simply a matter of conditioning your taste buds,
and yourself, so that it becomes easier to do. Once you get started, you will
begin to crave water.
To begin with, you should drink a glass of water
in the morning first thing, before you eat. This is probably the easiest glass
you will drink all day and it will help you remember to drink water all day
long. Better yet, why not drink two glasses?
If you really cannot bear the taste of water,
try using a water purifying pitcher or filter. You can also add a few drops of
lemon or lime to your water – but no sugar or sweetener! Ice also helps.
Check out flavored waters on the market, too.
Just keep an eye out for additives.
SUCCESS TIP NO. 2: EAT BREAKFAST
Do not skip breakfast. If you need to go to bed
a little earlier so that you can get up 20 minutes earlier each morning – do
it! Breakfast is so important to your good health and to weight control.
According to Dr. Barbara Rolls a professor of nutrition at Penn State
University, "Your metabolism slows while you sleep, and it doesn't rev
back up until you eat again."
Eating breakfast is not only good for overall weight
loss, it will help you stay on track with your diet the rest of the day. You
are more likely to binge on something sweet and in the “bread” group if you
skip breakfast.
You can always keep a couple of hard-boiled eggs
in the fridge or some high-fiber, low starch fruit around. If you plan to eat
fruit at all during the day, breakfast is the perfect time to do it.
SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2
SNACKS EACH DAY
This can be one of the hardest adjustments to
make. After all, you are busy! You already have a “full-plate”. When do you
have time to worry about filling your plate with more frequent meals?
Just like eating breakfast will increase your
metabolism, so will eating more often. This will also help you curb your
bad-carb intake by making sure that your snacks are planned and occur regularly
throughout the day.
Really, it will just take a minimal investment
of planning time at the grocery store and at home each morning before you head
out for the day to make some healthy food choices and prepare a few healthy
snacks and meals. For suggestions, just see the handy list of snacks and
appetizers listed later.
SUCCESS TIP NO. 4: AVOID WHITE FOODS
This is one easy way to remember what not to
eat. If it is made from sugar, flour, potatoes, rice or corn - just say no.
Remembering this rule of thumb will make it easier to recognize those rice
cakes as an unhealthy high-carb snack.
Always look for colorful fruits and veggies to
substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans
and peas, brown rice in moderation, leafy greens like kale and spinach, apples,
melons, oranges and grapes.
These foods are not only colorful they are also
high in fiber, nutrients and important antioxidants. Eating colorful fruits and
vegetables will give your diet variety as well as give you added health
benefits.
SUCCESS TIP NO. 5: EAT YOUR VEGGIES
It is so easy to use a low-carb diet as an
excuse for poor nutrition. Resist this temptation. If the only vegetable you
have eaten in the last 5 years has been the potato, now is a good time to begin
experimenting with other vegetables. This is important for your overall health
and to avoid some nasty side effects of not getting enough fiber in your diet.
If you try hard enough, you will find vegetables
that you enjoy eating. Experiment with grilling veggies and cooking with real
butter to add flavor. You can also search for new recipes on the Internet or in
cookbooks.
Remember, if you are only eating 40 grams of
carb a day or less, two cups of plain salad greens contain only about 5 grams
of carbohydrate. You have no excuse not to eat your veggies.
SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH
AS POSSIBLE
While more and more restaurants are offering
low-carb friendly menu items, many of them are still not ideal low-carb fare.
There are many recipes for quick and easy meals that you can prepare yourself
at home. Try to do this as often as possible.
If you cook your own foods, you know exactly
what the contents are and you will be able to better control for hidden sugar
and otherwise processed foods.
Another benefit is the cost savings over the
long run. Even if you must go to the grocery store more often, you will save a
significant amount per meal as opposed to eating at restaurants and fast food establishments.
It will also be easier to maintain your diet
with your own favorite fresh food selections on hand.
SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD
STORAGE CONTAINERS
Having food storage containers of various sizes
on hand will make it so much easier for you to plan your meals and snacks. When
you buy nuts, fruits and vegetables in bulk you can simply prepare, separate
and store them for easy use later.
For instance, you can pre-slice your apples and
snack on them over several days. Simply cut them, rinse them in pineapple or
lemon juice and store. This will make a quick and easy snack for later.
Fix your lunch and take it with you to work.
Better yet, fix your lunch and 2 snacks for work.
SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL
& AS A SNACK
In addition to everything that’s been discussed
before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D.,
a spokesman for the American Dietetic Association says that, "Protein is
made up mainly of amino acids, which are harder for your body to breakdown, so
you burn more calories getting rid of them.”
Just think – eating a protein rich snack can
help you lose weight. How about a few slices of turkey or ham or some string
cheese?
Eating protein will also help you feel full so
that you are less likely to crave unhealthy snacks.
SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER
EACH SNACK
This will help you get in your 8 to 10 glasses
of water each day but it can also have other benefits. Ever feel hungry after
eating a handful or standard serving of nuts? Try drinking water afterwards.
The water will help you feel full and prevent overindulgence.
Drinking water after a snack will also help
remove the aftertaste from your mouth and can help curb your desire for more.
SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR
FOOD
You will feel full and more satisfied if you
take the time to savor your food and chew it slower. Don’t get in the habit of
eating while standing or eating quickly. Sit down and chew.
Eating slower
will help you enjoy your food more, pay attention to what it is you are
actually eating and get a better sense of when you are actually full.
Now
that you have decided what diet is best to help you lose those unwanted
pounds you can create a program of fitness exercise that will take you
to the next level. Everyone is at a different level of fitness so where
you start is important. Chose an exercise program that fits with where
you are now, what your lifestyle will support and where you want to be
when you reach your goals.