Diet Tip No. 1:  Eat several mini-meals during the day.

You MUST eat fewer calories than you burn, to lose weight.  Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight.  Divide your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.  Protein-rich snacks control hunger and helps keep your metabolism high.

Best Diet Tip No. 2:  Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger.  So you can end up eating extra calories when an ice-cold glass of water is really what you need.  "If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories.

Best Diet Tip No. 3:  Get physically active.

Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.  Don't use exercise either to punish yourself for eating or to "earn" the right to eat more.  When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise.  Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise.  Maximize your exercise with POWER walking.  Walk as fast as you can for 30 min. 3 times a week.  You will rev your metabolism and burn calories up to 4 times faster with this trick.

Diet Tip No. 4:  'Eating amnesia'

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.  Sitting down with a bag of chips or cookies in front of the television becomes a habit.  Eating without being hungry adds many calories to our daily intake & results in weight gain.  Keep track of snacks and each bite that goes into your mouth.  Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half cup scoop of low-fat ice cream.

Diet Tip No. 5:  Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats.  Diets higher in protein and moderate in carbohydrates, along with regular exercise help weight loss.  Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full.  So be sure to include healthy protein sources, like yogurt, cheese, nuts or beans, at meals and snacks.

Diet Tip No. 6:  Enjoy your favorite foods in moderation.

Completely doing without favorite foods leads to weight gain because it triggers 'rebound' overeating.  Instead of cutting out your favorite foods altogether, buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

Best Diet Tip No. 7:  Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success.  You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.  Pre-packaged foods can keep you from indulging too many calories.  Like 94% fat-free microwave popcorn, 20-25 calories per cup, and you can have 3 cups.

Best Diet Tip No. 8:  Order children's portions at restaurants.

Order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control.  Another trick is to use smaller plates and taller glasses.  This helps the portions look like more, and if your mind is satisfied, your stomach likely will be too.

Best Diet Tip No. 9:  Don't use crash diets.

Yes, you can lose weight fast but you train your metabolism to slow down so when you start eating again you will gain weight faster than before.

Best Diet Tip No. 10:  Don't skip breakfast.

Skipping breakfast may cut calories, but can leave you hungry and out of energy for the rest of the day and cause over eating and snacking.  Studies show that people who eat breakfast every morning are more likely to maintain a healthy weight.

Best Diet Tip No. 11:  Don't DRINK too many calories.

Don't overlook the calories in the beverages we drink.  One soda a day adds 10 - 15 pounds a year.  Calories in fruit juice add up quickly.  Fancy coffees and alcoholic beverages can be 500 calories or more.  Liquid calories don't curb hunger.

 

Just a few tips from Slim Care!

REMEMBER

  • Set realistic goals.  If the last time you weighed 125 lb. was when you were 16, don't set that as your goal.  A realistic weight loss is 1 - 2 pounds a week.

  • Low-fat does not equal low-calorie.  You can't eat as much as you want.

  • You CAN order a salad in the driver-thru and you DON'T have to order fries & soda.

  • Don't weigh daily.  It can be frustrating due to daily weight swings.

  • Creamy dressings add 300 to 400 calories to a 50 calorie side salad.

  • Don't leave protein out of your diet, proteins tell us we're full.  Carbs and fats tell us "Boy that was good.  Let's have some more."

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