Diet Tips*

Switch to water first thing in the morning instead of fruit juice. Fruit juice is high in sugar. Since most of us are dehydrated in the morning, water is the best fluid to rehydrate you.

Steam veggies instead of sautéing them in butter or oil.

Stop dieting and instead make a lifestyle change. Make changes that you can stick with in the long-term. If you make extreme changes you will feel deprived and will likely cheat your way to failure.

Eat mini meals. Eating smaller and more frequently can prevent you from getting hungry and overeating/overindulging. You might eat 5 small portions opposed to 2 large gut stuffing meals.

Follow the 90% to 10% rule. If you monitor what you eat 90% of the time you will be able to enjoy luxury snacks during the other 10%.

Eat only at the dinner table only. Eating in-front of the TV can become habit forming also you will not be aware of your portions. It is extremely easy to start a snack food with the intention of eating just one and unwittingly finish the whole bag.

Drink water before meals. Drinking a glass of water 10-20 minutes before a meal will make you less hungry and will partially fill your stomach so you do not over eat. 

Take it slow and pace yourself. Most people gain weight over years so it make sure your goal is reasonable. Beyond that if you hit the gym too hard or make extreme diet changes too fast you are more likely to not maintain the behaviour in the long-term. If you are exercising you can start slow and build up to more intense exercise. Also, if you join a gym don't compare yourself or "compete" with the people around you. Firstly, they could started long before you and have built up their fitness and secondly, you should be losing weight for yourself. This is also true with diet. Going to an all salad diet is not only unhealthy but it is also not realistic. Start with not putting butter on your bread and other small steps and work yourself into healthier food.

Set small obtainable goals. Instead of making grand yearly goals you can start with small daily or weekly goals. A daily goal might be to make a healthier choice of food or to take the stairs. It could be to lose just 2 pounds in a week.

Learn portion sizes. Most people would be surprised by the recommended portion sizes. For example they meat portion of your meal should not cover your plate but it should be the size of about a deck of cards.

Start reading labels. This will make you more aware of what you are putting in your body and where your calories are coming from. You also need to read the labels carefully. A "single" serving juice might be 90-120 calories for a half bottle.

Cook for yourself. Cooking your own meals allows you total control of the ingredients and ultimately what goes into your body. If you don't know how to cook or go out for lunches and dinners then it is a wise investment to take a cooking class.

Plan ahead. Not planning your meals in advance means that you are more likely to have an empty fridge. If the fridge is empty of healthy choices you are more likely to go to the freezer for an unhealthy pre-made meal. If you do require quick meals then make a large batch of a healthy meal and freeze it for those days.

Join a support group because it is important that you not feel alone. Hearing others success with really motivate you and you will have someone for moral support. The group will have tips from when they were "in your shoes" and will give you a place to share your success and stories.

Women and men lose weight differently. It is a proven fact that men can lose weight more rapidly than women can. This is due to the difference in fat and muscle mixture. Females should not compare themselves to males and should have different goals than males. This is very important to keep in mind if you have a weight loss partner that is the other gender.

Avoid buffets and meals that are "all you can eat" or "bottomless". These meals types encourage you to stuff yourself in order to get a "better value". Over eating is very lucky and will not help you be successful in weight loss.

Make a grocery list before going to the store and do not shop on an empty stomach. Making good choices at the store means having better choices at home. If you don't bug the bag of potato chips you won't have potato chips in your home during a moment of weakness. If you have a list and stick to it you will make better choices. Shopping on an empty stomach increases impulse purchases and impulse these impulses purchase are more likely to be a bucket of ice-cream than a head of lettuce.

Put a reminder sign in the areas the contain your "weakness" foods. This might be a sign on the refrigerator, pantry or freezer that says "Do I really need this?" or "Will this help me reach my goal?".

Eat slower. There is a 20-30 minute disconnect between your brain and your stomach. This means it is very easy to over-fill your stomach before your brain knows it. If you eat slower and chew more you will improve your digestion and greatly reduce your chances of over eating.

Take before and after photos. These pictures will show your progress and will help to motivate you. You will be amazed to see what a 5-10 pound weight loss can do to a chin or a waste-line. Seeing your results in a picture will also make your hard work seem that much more worth it. Your before and after pictures will also document your hard work and will inspire others.

Don't starve yourself. As you change your diet to a healthier one there is a tendency to think "If I eat nothing I can lose weight faster". The goal is to lose weight in a slow, controlled manner. Starving yourself will lead to binges and ultimately failure.

Lose the scale. You don't need the added pressure of a weigh-scale. You will see your body lose weight and having a goal weight is important but not critical. Feeling and being healthier is the ultimate goal.

You are one third of what you drink. Your body weight comes from what you eat and what you drink. Drinking accounts for about 1/3 of your body weight. If you sip away at sweet drinks all day or drink coffee with sugar while sitting at your desk at work then you could be unknowingly be drinking hundreds of calories a day. Try changing half your beverages to water.

Add more fiber. You will feel fuller longer if you eat high fiber foods. You are also more likely to eat less food in general if your food is high fiber. Nutritionalist recommend eating more wholegrain cereals, fruits, and vegetables.

Find Stress helpers. To avoid stress eating, eating when you feel stress, you should find alternative activites that can comfort you during these times. Examples are: reading a novel, listening to your favorite music, writing in a personal or diet journal, meditating or deep breathing exercises, or looking at a picture of a loved one.

*Always consult a doctor before performing any exercises or undertaking any dietary changes.