There are many changes that need to be implemented to lose weight. Dietary changes and exercise are the two most common. Diet is easy to fix as it only requires changing a few habits that have been part of our lives since we were young. Diet is an absolute necessity for good health and one is what cares about his health and looking for a diet for weight loss which helps in shedding off the extra pounds and make you fit once again.
Simple Diet Changes That Can Help You Lose 10 Pounds
A few small adjustments will uncomplicate your weight-loss journey.
As you probably already know, there are hundreds of different strategies for losing weight. If you find lots of options overwhelming, we’ll boil it down for you. Here is our five-finger approach: simple diet changes you can count on one hand that can absolutely help you lose 10 pounds of body weight without making your life miserable.
And if five sounds overwhelming at first, start with just one. According to Rameck Hunt, MD, founder and medical director of an obesity medicine clinic at Penn Medicine Princeton and author of The No Guesswork Diet, making one healthy change can ultimately lead to multiple healthy changes.
It’s something he calls One Simple Consistent Change (OSCC): “If you focus on changing one thing in a positive direction it will change the other things that are connected to it in a positive direction as well,” says Dr. Hunt. “For example, if you commit to stop drinking soda, that alone will help you lose weight. But the soda drinking is also connected to potato chip eating, so you will likely not eat them either if you’re not drinking soda.”
So, let’s get connected to healthier eating by first pouring out the soda, and then following our next four steps. And for more incentive to nix the sugar water, read Dangerous Side Effects of Drinking Soda Every Day.
Stop drinking sugar-sweetened beverages.
U.S. adults consume 145 calories from unhealthy sugar-sweetened beverages on any given day, according to statistics from the Centers for Disease Control and Prevention. That’s just an average. If you drink a sweet tea, a can of Coke, and a glass of apple juice in a day, that adds up to more than 350 calories. Substituting water and unsweetened beverages for those sugary ones daily can save you the caloric equivalent of about 36 pounds of body weight in a year. And studies show a direct connection between reducing sugary beverages and weight loss. “Everything is connected, so focus on one thing you want to change (like drinking soda),” suggests Dr. Hunt. It’ll have a ripple effect.
Switch from refined carbohydrates to whole, unprocessed carbs.
You don’t have to give up carbs to lose weight; you just need to adjust the kinds of carbs you eat, a simple change that requires just a bit of mindfulness. First, you have to be able to recognize a refined carb when you see it. Refined carbs are foods that have been highly processed, like most cereals, bread, and other baked goods, juices, and most things that come packaged. The manufacturing process has stripped these carbohydrates of their fiber and a lot of their nutrients. The loss of fiber means they are speedily absorbed by your bloodstream, raising your blood sugar and causing hunger pangs. So, scan nutrition ingredients labels by looking for products made from whole grains, which retain their fiber and nutrients. Choose high fiber, healthy carbs like 100% whole grain bread, brown rice, oats, and quinoa. A Tufts University study in The American Journal of Clinical Nutrition found that subjects who ate whole-grain foods for six months burned an extra 100 calories per day due to their increased resting metabolic rate.
Practice portion control.
Although there are many, you don’t need a clinical study to prove to you that if you are served a large bowl of spaghetti and meatballs, you’ll probably eat the whole thing. You’ve probably done it a hundred times. Or maybe you’ve taken a third slice of pizza even though you’re no longer hungry just because it’s there and it tastes so good. Controlling your meal portions is one of the most effective methods for losing weight because it efficiently cancels out hundreds of extra calories that would otherwise go toward fat storage. There are many ways to start practicing portion control. It just takes, well, practice:
- Use smaller dinner plates. Large plates encourage piling on more food.
- Use visual cues: A serving of pasta is about the size of a hockey puck; a portion of chicken or beef is the size of a deck of playing cards. You get the picture.
- Use measuring cups. Plastic containers for various types of food are a big part of weight loss programs like Ultimate Portion Fix by Beachbody’s Autumn Calabrese, author of Lose Weight Like Crazy. You simply fill the containers with the amounts of protein, carbs, fats, and other nutrients prescribed by the plan to make sure you don’t overeat. For a glimpse at how Calabrese eats, read A Perfect Day of Eating, according to a Celebrity Trainer.
- Eat in courses. “Have your salad first, then the soup, then the main meal,” suggests Dr. Hunt. That forces portion control and eating slower. If you eat slower in courses, you will find that you’ll eat less, he says.
Best Diet Tips to Lose Weight and Improve Health
If you’re looking for the best tips on how to lose weight and keep it off, this seemingly endless amount of advice can be overwhelming and confusing.
From the diets promoting raw foods to meal plans that revolve around shakes and prepackaged foods, a new fad diet seems to pop up every day.
The problem is, although very restrictive diets and elimination meal plans will most likely result in short-term weight loss, most people can’t maintain them and end up throwing in the towel within a few weeks.
Although losing 10 pounds (4.5 kg) in a week by following a fad diet may seem tempting, the reality is that this type of weight loss is often unhealthy and unsustainable.
The real key to safe and successful weight loss is to adopt a healthy lifestyle that suits your individual needs and that you can maintain for life.
The following tips are healthy, realistic ways to get you back on track and headed towards your weight and fitness goals.
Fiber is found in healthy foods including vegetables, fruits, beans and whole grains.
Some studies have shown that simply eating more fiber-rich foods may help you lose weight and keep it off
Increasing your intake is as easy as adding beans to your salad, eating oats for breakfast or snacking on fiber-rich nuts and seeds.
Added sugar, especially from sugary drinks, is a major reason for unhealthy weight gain and health problems like diabetes and heart disease
Plus, foods like candy, soda and baked goods that contain lots of added sugars tend to be very low in the nutrients your body needs to stay healthy.
Cutting out foods high in added sugars is a great way to lose excess weight.
It’s important to note that even foods promoted as “healthy” or “organic” can be very high in sugar. Therefore, reading nutrition labels is a must.
While fat is often the first thing that gets cut when you’re trying to slim down, healthy fats can actually help you reach your weight loss goals.
In fact, following a high-fat diet that’s rich in foods like olive oil, avocados and nuts has been shown to maximize weight loss in several studies
What’s more, fats help you stay fuller for longer, decreasing cravings and helping you stay on track.
While consuming meals in front of your TV or computer may not seem like diet sabotage, eating while distracted may cause you to consume more calories and gain weight (7Trusted Source).
Eating at the dinner table, away from potential distractions, is not only a good way to keep your weight down — it also allows you time to reconnect with loved ones.
Smartphones are another device you should set aside while you’re eating. Scrolling through emails or your Instagram or Facebook feed is just as distracting as a TV or computer.
Many people believe they must adopt a rigorous exercise routine to jumpstart weight loss.
While different types of activity are important when you’re attempting to get in shape, walking is an excellent and easy way to burn calories.
In fact, just 30 minutes of walking per day has been shown to aid in weight loss (8Trusted Source).
Plus, it’s an enjoyable activity that you can do both indoors and outside at any time of day.
Cooking more meals at home has been shown to promote weight loss and healthy eating
Although eating meals at restaurants is enjoyable and can fit into a healthy diet plan, focusing on cooking more meals at home is a great way to keep your weight in check.
What’s more, preparing meals at home allows you to experiment with new, healthy ingredients while saving you money at the same time.
Including protein-rich foods like eggs in your breakfast has been shown to benefit weight loss
Simply swapping your daily bowl of cereal for a protein-packed scramble made with eggs and sauteed veggies can help you shed pounds.
Increasing protein intake in the morning may also help you avoid unhealthy snacking and improve appetite control throughout the day
While most people know they should avoid sodas and milkshakes, many people don’t realize that even drinks advertised to boost athletic performance or improve health can be loaded with unwanted ingredients.
Sports drinks, coffee beverages and flavored waters tend to be very high in calories, artificial colorings and added sugar.
Even juice, which is often promoted as a healthy beverage, can lead to weight gain if you consume too much.
Focus on hydrating with water to minimize the number of calories you drink throughout the day.
Creating a shopping list and sticking to it is a great way to avoid buying unhealthy foods impulsively.
Plus, making a shopping list has been shown to lead to healthier eating and promote weight loss
Another way to limit unhealthy purchases at the grocery store is to have a healthy meal or snack before you go shopping.
Studies have shown that hungry shoppers tend to reach for higher-calorie, unhealthy foods
Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight.
One study of over 9,500 people found that those who were not adequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese than those who were properly hydrated
What’s more, people who drink water before meals have been shown to eat fewer calories .
Rushing through meals or eating on the go may lead you to consume too much, too quickly.
Instead, be mindful of your food, focusing on how each bite tastes. It may lead you to be more aware of when you are full, decreasing your chances of overeating
Focusing on eating slowly and enjoying your meal, even if you have limited time, is a great way to reduce overeating.
Refined carbs include sugars and grains that have had their fiber and other nutrients removed. Examples include white flour, pasta and bread.
These types of foods are low in fiber, are digested quickly and only keep you full for a short period of time
Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes.
They’ll help keep you fuller for longer and contain many more nutrients than refined sources of carbohydrates.
Small Changes You Can Make to Lose Weight Faster, According to Health Experts
If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking small steps—not giant leaps—is the best way to get lasting results.
Research shows that people who adopt smaller, positive changes to their lifestyle, such as drinking more water or walking five more minutes each day, lose more weight and keep it off.
“When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow,” says Lesley Lutes, PhD, a professor of psychology who specializes in obesity prevention at the University of British Columbia.
To help you move more, eat less, and look and feel better, we rounded up the best weight-loss tips from health experts.
1. Keep a food journal
Mindlessly munching on a bag of chips could result in easily polishing off the whole thing. But writing down all the meals and snacks you’ve eaten can help you practice better portion control. It will also help you figure out how you can make smarter food choices. For example, if you’re hankering for a bag of potato chips around 3 p.m. at the office every day, keep a bag of cashews by your desk so you’re not making a trip to the vending machine.
Journaling can also serve as a reality check on your other eating habits, says Lutes. Do you skip meals? Eat the same meals during the week as on the weekend? Binge eat when you’re feeling stressed? “Knowing your routine helps you figure out what changes are right for you,” she adds.
2. Find every opportunity to move more
And we’re not just talking about going for a walk during your lunch break. Get moving during your favorite TV shows. Do jumping jacks, run in place, go up and down some stairs, start dancing—anything that gets your heart rate up so you feel somewhat breathless, says Geralyn Coopersmith, a certified strength and conditioning specialist and chief content officer for Flywheel Sports. Do it for each 2-minute commercial break while you’re watching your favorite TV show, and you’ll burn an extra 270 calories a day—which can translate to a 28-pound weight loss in a year.
3. Limit packaged, processed foods
Packaged foods tend to be high in sodium, fat, and sugar, so you want to try to limit them as much as possible from your diet. Pick your top five processed foods, whether it be cookies, crackers, chips, or candy, and gradually downshift. “If you’re eating six of these foods a week, try to go down to five,” Lutes advises. Each week, drop another food until you’re at no more than one or two. At the same time, replace them with healthier snacks, like baby carrots with hummus, Greek yogurt and fresh berries, or natural peanut butter with an apple.
4. Go on more walks throughout the day
Americans use their cars for two-thirds of all trips that are less than one mile and 89 percent of all trips that are one to two miles, yet each additional hour you spend driving is associated with a six percent increase in obesity. Burn calories instead of gas by following this rule: If your errands are less than one mile away, walk to do them at a brisk pace. Or, park your car, where you can run several errands within a mile, instead of moving your car each time.
According to the U.S. Department of Health & Human Services, adults should get at least 150 minutes—2 hours and 30 minutes—to 300 minutes—5 hours—a week of moderate-intensity, or 75 minutes—1 hour and 15 minutes—to 150 minutes—2 hours and 30 minutes—a week of vigorous-intensity aerobic activity.
5. Incorporate strength training into your routine
Basic bodyweight exercises, like squats and push-ups, are a simple way to build more metabolism-revving muscle in minutes at home without picking up a single weight. “Your muscles don’t know the difference between working against your body’s own resistance and on a fancy piece of equipment,” says Wayne Westcott, PhD, fitness research director at Quincy College. “The one rule to follow is that each exercise should fatigue your muscles within 60 to 90 seconds,” he says. For extra burn, you can add an resistance band to basic moves.
Try this mini-workout: Do 10 reps each of knee push-ups, squats, crunches, lunges, and chair dips. Then gradually increase the number of reps it takes for your muscles to feel fully fatigued.
6. Use the stairs whenever possible
Have a choice between riding and climbing? Adding two to three minutes of stair climbing per day—covering about three to five floors—can burn enough calories to eliminate the average American’s annual weight gain of one to two pounds a year. Walking up a flight of stairs can also help strengthen your glutes and quads, so there are some strength training benefits as well.