Diet, Lifestyle and Mind Tricks To Lose Weight

Today we are providing some simple but very effective dietary tips that will help you to lose weight. First though, some words of advice which many people will not like to hear.

If you are over weight IT IS because you eat too much. You do not have a slow metabolism, you are not genetically designed to turn more food to fat. You are simply eating too much food.

A calorie is a calorie. Fresh fruits, lean meats, low fat cheese, fruit smoothies – these all contain calories, and too many calories make you fat. No exceptions.

People that keep a food diary generally under report their diet by around 50%. Even when asked by a doctor to keep a strict diary, to write down everything, most people will miss out half of what they eat. This is a fact, demonstrated by a BBC medical reporter.

To lose weight you must reduce calories.

So, those are the first facts / rules of weight loss. So, how do we overcome them?

1. Start the day with a protein rich breakfast. Eating protein releases a hormone that makes us feel full for longer. People who have 3 eggs for breakfast eat less lunch and feel more content through the morning.
2. Eat Soup for Lunch. Studies have shown that if you eat exactly the same food in soup form (same ingredients, same portions, same calories) you will feel full for longer. This is because if you eat solids and drink a liquid your stomach will shrink much quicker, after the liquid passes through, than if you eat a soup. With soup, the whole meal stays in your stomach for longer. As soon as your stomach starts to contract, hormones are fired off to tell your brain that it is time to start eating again. You get hungry and eat.
3. Dairy Calcium helps you to excrete fat. When you eat dairy calcium if binds with fats and prevents them from being absorbed during digestion. This can lead to almost twice as much fat being excreted rather than digested, and this means you consume much less energy.
4. Using a smaller plate means eating 22% less. Studies have shown that the size of the plate and the portion placed in front of someone determines how much they eat, regardless of hunger. Use a smaller plate, and eat what you have.
5. Exercise every day. Many so called weight loss experts online will tell you not to do long boring cardio sessions. However, research has shown that when you walk for an hour you carry on burning additional energy for over 24 hours. Some call this the AFTER BURN.
6. Keep your food choices simple. We are very susceptible to the visual appeal of food. If you only have bland food in front of you, you will eat less of it.
7. Get more active. Exercise really helps, but also does just getting more active. Move around more, take the stairs, walking around the house, stand up, fidget. People that fidget burn a lot more energy than sedentary people, enough more to lose several pounds a month.
8. Eat low calories foods. Low calorie foods really do help you lose weight – so long as the portions are the same size!

These are just a few tips that really can help you to lose weight. You do not need to buy into an expensive weight loss program or go to an expensive gym. Most of weight loss is simple and easy – all that is required is a little cunning and a little willpower. But by combining cunning you make the job of resisting the temptation to eat much easier.