Why you should eat to lose weight in 2014

woman-eatingLosing weight does not have to mean starving, and research has shown that not eating can actually wreck a weight loss plan, and can even prevent weight loss from occurring.

Losing weight should focus more on what is eaten, as well as how much is eaten. Foods that are high in fat, calories, caffeine, or sugar should be avoided at all costs. Instead, eat a lot of fresh fruit and vegetables throughout the day. Lean protein is also beneficial to weight loss, as is milk when it is skimmed and low in fat.

Starvation Diet Does Not Work

Everyone who struggles with weight has tried cutting back considerably on the amount of food eaten, but this is usually not successful. Instead hunger is a constant companion, creating a distraction all day long.

Cutting back drastically on the amount of calories consumed may actually cause weight gain, because the body goes into famine mode, and becomes very efficient at working on a low amount of calories. One of the most famous low calorie diets is the HCG drops diet – known to be extremely hard to follow for any length of time, despite the reports that it obviously helps you to lose weight.

This means eating less, going hungry, and not losing any weight. Instead, it is more beneficial to change eating habits and eat healthy foods which contain fewer calories, fat, and sugar. Five hundred calories can be two cupcakes or about six bananas, and with the bananas hunger is never a problem because of the amount eaten.

Eating fruit stops the hunger

Fruits and vegetables should provide the majority of food eaten during the day. These foods are very high in vitamins, minerals, and other essential nutrients needed by the body, especially while restricting calories.

In addition, studies have shown that these two food groups offer numerous health benefits, including fighting free radicals in the body, which scientists believe are a major cause of cancers and other diseases.

Including a wide variety of fresh fruits and vegetables in a diet will help make it successful and work to increase the amount of weight lost. Salads are a great meal and these can contain fresh vegetables and fruits. A great salad dressing can be made by combining lemon juice or a flavored vinegar with an equal amount of olive oil. Simply whisk these together and the result is a fabulous tasting salad dressing that is low in calories and fat.

Make sure you eat lots of lean protein

A weight loss plan should include three elements, diet, exercise, and lifestyle changes. Eating healthy involves making smart choices when it comes to the food chosen, and protein is an important element of this.

Muscle needs protein to develop, and an adequate amount of lean protein should be included in the diet to ensure maximum muscle formation.

Muscle actually helps burn more fat, so having more muscle will boost the metabolism and make sure you are burning as many calories as possible. Chicken that has the skin and fat removed before cooking is a great choice, as well as fish and low fat beef and pork.

Don’t cut out the flavour

Eating healthy foods and avoiding foods which contribute to weight gain is a big part of the diet equation, but this does not have to mean giving up flavor.

Try unique and unusual salads, such as baby greens, strawberries, skinless chicken breast which has been grilled and is boneless, and walnuts all combine to make a flavorful yet low fat and calorie treat.

Drizzle with some aged balsamic vinegar and many people have found a salad that they enjoy and can not wait to eat again. Add exercise to new eating habits which are healthier, and enjoy a new you in 2014.

Making realistic goals when dieting, top tips

Why you need to be realistic when trying to lose weight

diet-goalsSetting realistic weight loss goals can go a long way to being successful and making sure you don’t set yourself up for any disappointment. If realistic goals are not set when embarking on a new diet, discouragement can quickly set in if you are not noticing an improvement on the scales, or it seems to be taking forever.

There is no overnight weight loss method, this process takes time and can not be rushed, otherwise you could be putting your health at risk. Setting weight loss goals that are realistic will prevent a loss of motivation, and prevent giving up on a diet because it is not working as fast as desired.

How much should I be aiming to lose each week?

Getting in shape is never easy, and to be realistic a goal of two pounds each week is safe, manageable, and should ideally be the target.

Two pounds is the equivalent of seven thousand calories, so eating one thousand less calories each day, or working off an extra thousand calories daily, will result in a weight loss. Over the fifty two weeks of the year, two pounds a week can add up to one hundred and four pounds, which of course is a significant amount!

Aim for two pounds a week, and if any more than this is lost, its a bonus. Remember, the weight was not put on in just one week, and it is not realistic to expect to take it all back off in just one or two weeks.

Why you should hide the bathroom scales

Many of us get into the habit of weighing ourselves frequently, sometimes daily or more than once a day. This can be a big mistake, and can actually harm a diet in the long run.

In the beginning the weight may drop off and the scale may be a method of positive reinforcement, but this will only work for so long. After a time, the body will start to tone up and build muscle, and when this occurs the scale can be very deceiving because muscle weighs much more than fat.

This means that you may be in great physical shape and have a low body fat index, but may not see much difference in the numbers shown on the scale.
When the numbers start to reflect little difference in weight, it may be time to start measuring by percentage of body fat instead to get an accurate reading of the diet results.

Another way to tell the results of dieting, no matter what the scale says, is by the size of clothes you can currently get into! The goal for this method is to aim for one size smaller at a time, and this will allow the results of the diet to be noticeable no matter what the scale says.

Tips on staying motivated

Being motivated means already winning half the battle of a successful diet. Motivation will help keep you on the right track, with feelings of confidence and the desire to get in shape and tone up.

There are many ways to stay motivated while cutting back on calories, and any actual weight loss can itself be a big motivator once the first pounds dropped become noticeable.

Another way is to reward yourself when meeting goals, and it does not have to be with food. Go for a spa treatment or buy a new dress, but reward meeting a goal and it will cause even more motivation with a diet.

One of the biggest reasons that we fall of the diet wagon is disappointment, which leads to a lack of motivation and quitting the diet before results are noticed. Setting realistic weight goals will prevent this disappointment and help keep motivation strong.

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