18 Best Diet Tips to Stay on Track

1. Drink plenty of water or other calorie-free beverages.

Before you start snacking on those chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn’t cut it, try drinking sparkling water (unflavoured), soda water, green tea or my detox water (see recipe).

2. Be choosy about nighttime snacks. 

Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack.

Wondering what snacks to eat? Click here to read further.

3. Enjoy your favourite foods. 

Instead of cutting out your favourite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favourite foods — the key is moderation.

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4. Eat protein at every meal. 

Protein is the ultimate fill-me-up food — it’s more satisfying than carbs and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.

5. Spice it up. 

Add spices or chilies to your food for a flavor boost that can help you feel satisfied. “Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you won’t eat as much,” says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It’s sweet, spicy, and low in calories.

6. Order children’s portions at restaurants. 

Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won’t bat an eye when you order off the kids’ menu. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

7. Swap a cup of pasta for a cup of vegetables. 

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. “You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,” says Cynthia Sass, RD, a spokeswoman for the Academy of Nutrition and Dietetics.

8. Try Intermittent Fasting

Intermittent Fasting is not about what you eat, but rather, when you eat. It is an eating plan that involves switching between periods of fasting and periods of non-fasting. It typically requires fasting for at least 16 hours at a time. Most people prefer to skip breakfast in order to achieve the intermittent fasting state. It has many health and weight-loss benefits, including the burning of fat.

Read more about Intermittent fasting by clicking here.

If you haven’t already, download the LK FITNESS App for meal plans and exercise programs. Click here to read more and download.

9. Include fibre in your diet.  

Fibre aids digestion, prevents constipation, and lowers cholesterol — and can help with weight loss. Most people get only half the fibre they need. To reap fiber’s benefits, most women should get about 25 grams daily, while men need about 38 grams — or 14 grams per 1,000 calories. Good fibre sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.

10. Clean the cupboards of fattening foods. 

If you have chips in the pantry and ice cream in the freezer, you’re making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it — preferably by walking.

11. Lose weight slowly. 

If you’re losing weight but not as fast as you’d like, don’t get discouraged. Dropping kilograms takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about 500g to one kilogram a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you’ve lost just 5%-10% of your body weight.

12. Weigh yourself once a week.  

People who weigh themselves regularly tend to have more weight loss success. But most experts suggest weighing yourself only once a week, so you’re not derailed by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes.

13. Get enough sleep. 

When you’re sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you’re full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.

14. Eat more fruits and vegetables.  

The best “diet” is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn’t feel as hungry because these nutrient-rich foods are also high in fibre and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.

15. Limit alcohol to weekends. 

Alcohol contains empty calories: a 150ml glass of dry white wine has about 110 calories, a 330ml bottle of beer (pilsner) about 147 calories. Because our bodies don’t require those calories, they can get converted into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favourite alcoholic beverage on weekends only, with just one drink for women per day, two for men.

16. Keep a food diary. 

A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you’re consuming — leading you to ultimately take in fewer calories. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.

17. Celebrate success (but not with food). 

You lost a few kilograms this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy clothing, go to a movie, and set a prize for the next milestone. Just don’t celebrate with a milkshake or a pizza.

18. Get help from family and friends. 

Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they’ll join you in exercising, eating right, and losing weight. When you feel like giving up, they’ll help you, keep you honest, and cheer you on — making the whole experience a lot easier.

If you want to read about how to stop emotional eating, click here.

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Source: MyFitnessPal | Revised by LK Fitness