Whatever
diet you're on, you'll find this list of diet tips and tricks useful.
Remember that most diets fail because the dieter
sets themselves targets which are unatainable so be realistic
and find an eating/exercise balance that you'll be able to stick
to. Take the time to find the diet which you'll find easiest to
follow.
It took you months or years to gain the weight
you have - allow yourself sufficient time to lose it.
Think about why you're eating - is it it
because you are hungry or are you trying to fill another need
with food. Are you sad, upset or just plain bored?
Diet Tips
Use the smallest plate and cutlery you can...it'll tell your subconscious
mind that you're eating more than you really are!
If you need
to contact someone in the same building as you, go and see them
rather than phone or email and don't use the lifts!
If you take
sugar in tea or coffee and can't bear the taste of artificial sweeteners,
cut down the amount of sugar you use over a week or so. This allows
the palate to adjust gradually and even the hardened 'two sugars'
drinker can cut down to a quarter spoon easily!
Park in a space further away from your destination and enjoy a
brisk walk to and from your car.
Just say no
- Practice what you're going to say when you are offered food. You
can refuse that dessert / muffin / invite to lunch!
Drink plenty
of water or low-cal soft drinks in the summer. It's good for you
and will help stop you feeling hungry.
Don't overdo
the fruit juice - It contains calories too...Try zero cal mixers
such as fizzy water or zero calorie lemonade
Eating out?
Don't be scared to say you're on a diet and ask for a child's portion,
order one meal between two or ask for a doggy bag. If you don't
feel confident enough for that then either skip dessert or stay
in!
Don't impulse
buy in the supermarket - write a list before you go shopping and
stick to it. If you don't have ice-cream, chocolate or
cake in the house, you can't eat it!
Don't worry
about leaving food on your plate at the end of your meal. We've
all been conditioned to eat portions that are too big and a bit
of wastage while you get down to the right portion size won't hurt.
Put your fork
down between bites - it'll make you eat more slowly and you'll feel
fuller on less food.
Eat several smaller meals instead of a single huge one.
Don't give up your favourite food treat completely. Just have a
sensible amount of it.
If you need
a quick burst of energy, forget sugary drinks or snacks, try a ripe
banana instead!
Don't skip
breakfast - you'll end up eating 'elevenses' or scoffing a big lunch!
Latest
report about the importance of breakfast in diets (BBC)
If you're out
for the night drink a glass of water or a low calorie soft drink
alternately with alcoholic drinks.
Whatever diet
you're on it's important to stay hydrated so drink plenty of water.
It'll help to kill your appetite too.
Brush your teeth immediately after your meal to discourage yourself
from eating more.
Avoid alcohol - as well as being a source of empty calories, it'll
lower your willpower.
Plan your shopping so you always have healthy food in the house.
Trim all the fat from meat before cooking it.
Sort out your freezer - stock it with healthy food and get rid
of all the sinful stuff - but not by eating it!
Portion sizes
have grown hugely over the past few years and so have we - so eat
what you usually do but make the portions half the size - you'll
soon get used to it.
Write down
everything you eat for a complete week. You'll be able to see what
you need to avoid eating and when.
Don't watch
TV or read when you're eating. Eat slowly and concentrate on the
food, your stomach will tell you it's full sooner!
Thinking about
joining a gym? Don't leave it to January, do it in the autumn and
ask for a discount. Save money and start getting fit sooner.
Eat before you go shopping - never, ever shop on an empty stomach
( saves money too! )
Dont fry food - bake, roast, grill, boil or steam it
Drink water or low calorie soft drinks.
Hide the tv remote control - use the buttons instead. Getting up
and down will keep your metabolism working.
Start your
meal with half a Grapefruit. It'll make you less hungry and provide
a useful dose of vitamin C with hardly any calories.
Make
your own lunch and take it to work with you - that way you can avoid
temptation in the deli and coffee shop. Go for a walk instead or
sit in the park and enjoy the fresh air.
Go
for spicier food - it's more satisfying to the taste buds so you
eat less.
If you're making a sandwich use as little high calorie filing as
you can and make up the space with tomato and lettuce.
If you slip off the straight and narrow - carry straight on with
your healthy diet - don't use it as an excuse to binge
and then 'start dieting again after the weekend' (we've all done
it!).
Set goals and reward yourself with a non-food treat when you reach
them - how about a new DVD, CD, a book or that size smaller top
you've been eyeing up?
No time to
exercise? Get off the bus a stop early or out of the lift a couple
of floors below your own and walk up.
Go for quality
rather than quantity - Think smoked salmon and an icy
cold glass of Chablis or Champers rather than chips and lager!
Trade carbohydrates
for vegetables. Get rid of half the rice, spuds or pasta and replace
it with your favourite veggies.
Move Faster.
In the office, at home and when you're shopping. As well as increasing
your metabolic rate and burning more calories, you'll get much more
done!
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