Diet Tips from Women Who've Lost Weight
Being overweight is so unpleasant that it can become all
consuming and have a negative impact on our whole world, especially
our health and happiness.
When we get out of bed each morning we are confronted with the fact that we face a day full of food and eating. How we handle this ultimately determines how successful we are at losing unwanted weight.
The twelve diet tips in this article have been provided by real women who've faced serious food and weight issues and conquered them.
It's All About Changing Our Daily Habits
The key to losing weight and keeping it off is to change our daily habits, attitudes and feelings toward food and eating.
By consistently applying a few simple tried and true weight loss rules, most people can change their relationship with food and in the process dramatically alter their body weight.
The following suggestions can help you cope with the daily diet dilemma and realize that it doesn't have to be that way. By setting up healthy new habits that you can stick with for life, you too can overcome your negative relationship with food and conquer your weight demons.
Tip 1. Set Goals You Can Live Up To.
We've all heard the statistics about dieting failures. One of the biggest reasons most diets fail has to do with setting unrealistic
Successful weight loss doesn't happen overnight, it takes months and years, not days and weeks.
Concentrate more on changing your habits than you do on what your bathroom scales say and with time what they tell you will start to reflect the changes you've made in your life.
Tip 2. Drink At Least Ten To Twelve Glasses Of Water Everyday.
Drinking plenty of water is one of the simplest things you can do to lose weight but very few of us actually do it.
Drinking water releases toxins that are held within our fat cells, keeps us feeling full and contrary to popular belief actually reduces water retention!
Tip 3. Don't Keep Goodies You Can't Resist In The Cupboard.
Keeping chocolates, lollies, soft drink and other tempting goodies in your cupboards makes eating them inevitable.
Even people with very strong will power have moments of weakness from time to time and if we've got a lot of weight to lose, will power is not likely to be one of our strong points.
Clean your cupboards out (including those nooks and crannies where you've got an emergency stash of chocolate hidden!).
What you'll find if you do is that when you go looking for goodies to satisfy a craving you'll be forced to eat a healthier option which in time will become your new habit.
And remember; there are plenty of shops full of goodies that will still be there when you're ready to eat them in moderation again.
Tip 4. Have A Support System In Place To Help You Stay Honest.
Because dieting is a day to day challenge it becomes easy to feel lonely. At the end of the day, dieting is one of those things that no one can do for you but they can help; particularly if they are dieting themselves or have successfully dieted in the past.
Having a support system can take many forms including family and friends you trust, work colleagues or fellow dieters on a weight loss forum like ours.
Sometimes having a solid support system is the only way to make it through a tough day.
If you've been obsessing over a particular food or you're tempted to eat for reasons other than being hungry, a telephone call, an email or writing a post on a forum may be just the way for you to regain control.
Tip 5. Eat More Than Just Three A Day.
If you've ever dieted before you'll know that 3 meals a day just doesn't cut it; particularly when the new diet severely restricts calories.
When we restrict calories, our body senses it and slows down our metabolism (the rate at which it burns energy) to compensate. One way of overcoming this is to eat smaller meals more frequently, say every two or three hours or five to six times per day.
Tip 6. Pre-Plan All Of Your Meals.
There's an old saying in business "Plan the work - work the plan".
This saying is just as applicable to successful dieting as it is to successful business.
By pre-planning and where possible pre-preparing your meals, you'll find those times when you're in a situation where you're tempted just to grab a quick take away and set your diet back weeks will almost disappear.
Tip 7. Keep A Food Or Weight Loss Diary.
Keeping a log of what you eat, when and why you eat it allows you to look at the big picture and learn more about your eating habits.
Be sure to write down as much information as possible and use the knowledge you gain to plan ahead and change your daily eating habits for good.
For more information on keeping a weight loss diary or food diary read our article Keeping a food diary for weight loss.
Tip 8. When Eating Out, Don't Be Afraid To Ask For What You Need.
In the future, restaurants are going to be forced to make their mainstream menus much healthier as more and more of us become increasingly conscious and knowledgeable about good nutrition and demand to be offered healthier food choices. Until then it's going to be up to us individually to speak up and ask for what we want.
Luckily, most restaurants are getting used to adapting their food to the dietary needs of their patrons. Most waiters don't even batter an eyelid when someone requests an entr?e sized meal as their main, their salad dressing on the side, or their fish steamed instead of pan-fried.
Tip 9. Shop With A List And Shop The Perimeter.
Supermarket layouts don't happen by chance. In fact, they are specifically designed to encourage shoppers to walk down each and every aisle so that they spend the maximum amount of money. And just incase we've managed to resist the urge to put a chocolate bar or two into our trolley; there they are again at the register just to test our resolve one more time.
Have you ever noticed that in every supermarket you've visited, regardless of its banner, that the staple products, like bread, fruit, vegetables, meat, fish and dairy (notice that most of these are unprocessed) are situated around the perimeter while products like chocolate, soft drinks, potato chips, biscuits, lollies and the like are in the aisles near the centre of the supermarket.
This being the case, those of us watching our weight should do most of our shopping around the outside of the supermarket and only venture into the inner sanctum for other essential items. We just need to be aware that some of those essential items will be strategically placed right next to the chocolate bars and this is where our shopping list comes in.
Remember our earlier motto, 'Plan the work - work the plan'? This can also read 'Plan the shop - shop the plan'. Once you have your shopping list, only buy things that are on it and nothing else.
10. Look To The Mirror And How Clothes Fit Instead Of Scales.
Let's face it, how we look and feel is what matters most.
Don't get too caught up on what you weigh. Scales don't differentiate between body fat and muscle (even those fancy ones that purport to do so) and body weight is only one of the measures that can provide us with feedback about our progress.
So what if you've only dropped a kilo or two, or even weigh the same as you did when you started! The important thing is, do you look and feel better?
11. Eat Meals On Smaller Plates.
Getting used to eating smaller portions is often more important that getting used to eating healthier foods when it comes to weight loss.
Two simple ways to reduce our portion sizes are to leave some of the food on our plates uneaten or to eat everything on a smaller plate.
Because some of us can't stand leaving food on our plate the best option is usually the smaller plate.
12. Keep Going... Plateaus Happen!
Our bodies don't like dramatic change.
Thousands of years of evolution have taught our bodies that dramatic weight loss is a bad thing and it has automatic responses designed to minimise the damage.
Most people do notice immediate results when they first start a diet. Inevitably, these results drop off sharply after a few days or weeks.
Weight fluctuation is quite normal and sometimes our body just needs to get used to the idea of being at a new weight, even if it is a healthier one.
Above all else, persistence and consistency are the most important aspects of any weight loss program or diet. If you experience a plateau, don't waste your time worrying about it, just stick with your program and try mixing things up a bit and you'll get there.
Being overweight is so unpleasant for many of us that it becomes all consuming and has a negative impact on our whole world, especially our health and happiness.
When we get out of bed each morning we are confronted with the fact that we face a day that is going to be full of food and eating. How we learn to handle this ultimately determines how successful we are at losing unwanted weight.
The twelve diet tips in this article have been provided by real women who have faced some serious food and weight issues and have conquered them. We hope they can also help you.
Good luck with your weight loss and thanks for visiting weightloss.com.au.
© Copyright Ultimate Weightloss.
This article was written by Scott Haywood.
Scott is the editor of weightloss.com.au. Scott has developed an expertise in fitness and nutrition, and their roles in weight loss, which led him to launch weightloss.com.au in 2005. Today, weightloss.com.au provides weight loss and fitness information, including hundreds of healthy recipes, weight loss tools and tips, articles, and more, to millions of people around the world, helping them to lead happier, healthier, lives.
You can follow Scott on Google+ for more interesting articles.