1.Write down everything you eat this week. People who keep food diaries lose an average of 6 pounds (2.75 kg) more than people who don’t keep a record of everything that they eat. So force yourself to write down the good, the bad and the ugly.
4. Eat fewer calories than you burn. The only way to lose weight is to eat less than you burn over the course of a day. Sounds simple, but it takes work and consistency. If you want to lose weight and stay healthy, you need to start exercising. Aim for 30 minutes of exercise 3-5 times a week to get started.
5. Drink at least 2 liters of water each day. Water has the double effect of both hydrating your body and filling your stomach with a certain volume of a liquid that has zero calories.
Drinking water about 30 minutes before meals can reduce the amount of calories people end up consuming, especially in older individuals.
6.Eat more fresh fruits and vegetable: Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help you fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly.
Eat what’s in season, and eat fruit and vegetables for snacks, or for desert. Use vegetables as a main dish.
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7. Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition.
Simple carbs are things like white bread, processed flour, and white sugar. This gives you energy quickly, but then comes with a crash. It gets transferred into fat very quickly.
8. Choose lean proteins instead of fatty ones. Protein is important for organ function and building muscle while, if you plan on working out. Select lean cuts of beef or extra-lean ground beef when you’re eating red meat. If you use different cuts of chicken, then remove the skin.
Vegetarians can get plenty of protein from soya milk, nuts, beans and seeds. Eat low-fat dairy for a source of protein, including low-fat cheeses and nonfat yogurt.
9. Cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. The good news is that you’ll sweat that weight out very quickly, so an easy way of cutting some pounds is to eat less sodium in your diet.
Instead of salt, try spicing your meals with chili flakes, fresh salsa, or cajun spices and seasonings. Lots of people claim that unsalted foods will taste much saltier eventually, if you cut it out for a while and let your taste-buds adapt to it.
10. Don’t skip meals. Lots of people think skipping a meal will help to lose weight, but the same study found that people who ate at least 3 meals per day lost more weight than people who didn’t. When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you’re actually working against your goals.
11. Start doing basic aerobic and cardio exercise. Start with a small goal of 30 minutes, 3 times per week if your aren’t exercising at all currently.
Start by walking. Walking around your neighborhood costs nothing and is a great way to start moving. You can also try other low-impact exercises like swimming,riding a bike or slow running.
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