20 Ultimate Dieting Secrets - Weight loss helper
- Drink at least 10 glasses of water
- Eat Breakfast
- Meals Quantity
- Avoid white type foods
- Must eat Veggies
- Prepare your own food
- Invest in a good set of containers
- Eat protein with each meal
- Eat fat burning foods
- Chew slowly, and enjoy your meal
- Invest in a good recipe book & Diet plan. (Download your FREE Book now)
Introduction to 20 Ultimate Dieting Secrets
It is a widely recognized, and acknowledged fact that the population of most developed Western countries is getting fatter, and we are not talking about a gradual increase here. That is the main reason I want to share the the – 20 ultimate dieting secrets, that some well known people follow, with you.
The number of people who are seriously overweight, or clinically obese is exploding all over the Western world.
At the same time, statistics over the past few years would strongly suggest that the trend for citizens of most developed countries to get fatter by the day is not likely to be reversed any time soon without dramatic action.
Firstly, it indicates that you or somebody that is close to you – perhaps a family member or other loved one – has a weight problem. Furthermore, if the individual with the problem is you rather than someone else, this also indicates that you have acknowledged your problem, which is often the first, and hardest step.
Secondly, the fact that you are reading this now indicates that you have decided to do something about your weight problem, and that decision represents a very significant shift in your way of thinking and attitude to the shape that you are in.
I don’t know many overweight or obese people who are happy with their physical condition, but I do know plenty of people who are seemingly content to put off their decision to start losing weight to another day. Unfortunately for people like this, another day never comes, either because they simply choose to ignore their problem or because their weight problem is a primary factor that helps to kill them off early.
Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are the keys that successful people use to lose weight so that others can benefit, too. This was very helpful for me, and by doing this, you also stay healthy
1) Drink at least 10 glasses of water.
Okay, right off the bat, for many people this is a big issue, but it’s the no 1, of the 20 ultimate dieting secrets doesn’t taste all that great generally because water doesn’t really taste like anything. Drinking a cup of water 6 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you start this habit, you will begin to crave water.
To start with, First thing in the morning before you eat you should drink a glass of water, this will get the metabolism jump started. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?(My Fat burning methods post, got a recipe, try that instead)
So why do experts suggest that we drink lots of water, and why is it considered so essential to a healthy life? Well first off it helps to avoid dehydration, and it keeps the kidneys functioning well by assisting in the elimination of waste products plus it helps to increase your metabolism which helps you to lose weight.
But aside from listening to what experts tell you, you should make it a priority to listen to your body first and foremost. When you are thirsty, then naturally you will drink water to replenish yourself. Depending on the kind of work that you do, you should try to get into the habit of drinking water regularly or even better, keeping a water bottle handy, especially on really hot days since the heat causes you to sweat and your body loses water and thus you will need to replenish yourself.
This is why water is so important in our lives and success tip number 1. Not only is it zero calories, it is basically the best source for quenching your thirst, AND the healthiest. You may consider adding water to all of your meals over time, and doing away with fruit drinks, and sodas ultimately as it will help reduce your caloric intake and you’ll also feel much better without the added sugar that comes with the other drinks.
2) Eat Breakfast - Do not skip
Do not skip breakfast, for breakfast is the cornerstone to any successful diet, in a eating nutritiously. It is the foundation for a successful diet. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, “Your metabolism slows while you sleep, and it doesn’t rev back up until you eat again.”
Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the bread group if you skip breakfast.
A top tip for making sure you never skip breakfast is to always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around as a substitute. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it. I alternate mine then you don’t get tired, Low fat yogurt with muesli,
3) Meals Quantity - Very important - 20 ultimate dieting secrets
Eat at least 3 meals, and 2 snacks(Fruit, nuts or smoothies) during the day. This can be one of the most difficult adjustments to make. After all, you are busy! You already have a full-plate. When do you have time to worry about filling your plate with more frequent meals?
Ah! But this one of the top secrets to dieting success. The reality is, eating smaller portioned meals, and more frequently throughout the day is another corner stone of a successful diet. Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carbohydrate intake by making sure that your snacks are planned and occur regularly throughout the day.
Really, it will just take a minimal investment of planning time at the grocery store, and at home each morning before you head out for the day to make some healthy food choices, and prepare a few healthy snacks, and meals. For suggestions, just see the handy list of snacks and appetizers listed later.
Tip – Eat small meals, and dinner must not be later than 7:00 PM, and keep the total calorie intake below 2000.
4) Avoid white type foods & Unhealthy foods
This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn – just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.
Basically all white types of carbohydrates are refined, and therefore when in your digestive system get converted to sugar/energy. Which if not used gets converted to bodyfat
Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans, and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.
These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.
A big no go, is of course our favorite TAKE AWAY food. Please do yourself a favor, and stay away. If you really want one, make yourself one with chicken breast and lettuce leaves.
5) Must eat your veggies
It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a a perfect time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.
If you do a thorough search of vegetables, It’s guaranteed that you will find vegetables that you enjoy eating. Experiment with grilling veggies, and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.
Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.
Tip – When we barbecue, I put veggies, and lean chicken on a skewer, you will be surprise how nice it taste. It’s not steak, but that is what diet is all about – sacrifice.
6) Prepare your own food
While more, and more restaurants these days are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible, and turn it into a habit.
If you cook your own foods, you know exactly what contents you are adding in, and you will be able to keep a watchful eye over hidden sugar, and otherwise processed foods.
Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.
It will also be easier to maintain your diet with your own favorite fresh food selections on hand.
Also stick with, your high protein, lean meat(Fish & Chicken), and lots of vegetables. Salads, and steamed preferred.
7) Invest in good set of containers
Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate, and store them for easy use later.
For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick, and easy snack for later.You can also get containers to pre-made your smoothies.
Fix your lunch, and take it with you to work. Better yet, fix your lunch and 2 snacks for work.
8) Eat protein with each meal
Protein….The most important nutrient of all: your body is made of cells that are formed from proteins and amino acids. You should choose a portion of lean protein such as chicken breast, ground turkey, egg whites, fish or lean steak.
Protein should be eaten with every main meal or spread out even with every five to six meals. Protein helps build lean muscle, repair tissue, hair, skin, and nails. A good protein source is a 100% whey protein powder that supplies good amino acids and excellent source of calcium for the bones.
Also in addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, “As Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.
Just think eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?
Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.
9) Eat fat burning foods - For 20 ultimate dieting secrets
You need to include fat burning foods in your diet. These foods includes:
Peas & Chickpeas
Plain Greek Yogurt with nuts.(Walnuts & Almonds)
All Berry types
Tuna, & Salmon
Beans, & Lintels
Spinach, & Kale
Avocados, & Bananas.
Hot Spicy foods
You’ll lose weight (and reduce body fat naturally) by adopting a wholesome diet, alongside moderate exercise.
10) Chew slowly, and enjoy your meal
Guaranteed if you follow this little secret, You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down preferably at the table and chew.
Eating slower like this will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.
After the meal, drink a glas of water, if possible brush your teeth. It helps your brain to switch off from food.
11) Invest in a good recipe book & Diet plan.(Download your FREE Book now)
Can’t figure out what to eat? Need some variety in your diet? Turn to a cookbook. Granted, not all recipes in a cookbook are low-carb fare, but you will be surprised at the number of low-carb and low-carb friendly recipes you can find in your standard Betty Crocker Cookbook.
Cookbooks are sometimes lifesavers and great reference tools that often contain handy tips on purchasing cuts of meat and preparing meats, fruits, and vegetables in new and exciting ways.
Plus, new low-carb cookbooks are hitting the shelves all the time. So be sure to take advantage of these resources to try something new, different and delicious.
Delicious Keto recipes book – Downlowd here.
You can also have a look at my Diet Books page, if you like.
12) Eat your bigger meals early in the day - 20 ultimate dieting secrets
You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. Also as you have been asleep for hours your body has been fasting and earlier in the day is the best time to refuel and provide your body with the energy that is needed.
You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.
13) Consider eating Salmon or Tuna for breakfast.
Yes this may seem odd, but it is one way to work in Omega-3 fatty acids that are good for you and add some variety to your daily diet. After a few months you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need. Consider this when waking up late on an off day.
You can try canned salmon or tuna in croquettes for a healthier sausage substitute. Or you could simply eat cold leftover salmon the next morning with dill sauce.
14) Eat fresh fruit for dessert
Okay, we all want a little dessert sometime, but how do you have your dessert and your low-carb diet too? Why not try cheese with fruit slices or berries? Better yet, why not try cream with berries? You could even try sweet pineapples or strawberries with cottage cheese?You get quiet a verity to choose from.
Berries are sweet and high in fiber and nutrients and dairy products are high in protein. If your low-carb plan will allow it, this is a sweet and tasty alternative to more sugary desserts.
15) Avoid sodas & Sweets completely. - Very important - 20 ultimate dieting secrets
Sodas & Sweets are probably the most difficult part of any diet, but it’s a big red flag, and no go zone. Please commit, and replace this with fresh fruit. This is a very important factor of the successful diet secrets. Please don’t go there, it’s got no nutritional value in any case, and its very bad for your health.
16) Use meal replacements in moderation
New innovative meal replacement shakes and protein bars go on the market almost every day. It is an estimated 20 Billion dollar a year industry so it only makes sense. It is so convenient and in this day and age of always being on the run it is a lifesaver when trying to have a successful diet. These are all the tools of a successful diet so make use of them but keep it in moderation as these products often time contain high amounts of hydrogenated oil and sweeteners.
So be careful. The bars especially may be only slightly healthier than a Snickers candy bar. Occasionally, they may not be that bad for you but as a rule you probably don’t want to indulge in more than 2 meal replacement shakes or bars every day.
17) Drink healthy smoothies. - 20 Ultimate Dieting Secrets
Drink healthy smoothies in the place of some meals or snacks. Ad protein powder if needed, but keep in in moderation. Look out for my next post, I will be posting some healthy smoothies recipes.
18) Do your exercise, & strength training.
When you want to lose weight, you need to get your body moving and increase your metabolism. There are certain workouts that help to burn more fat, helping you to reach your goals much faster. Here are some of the top fat burning workouts, for successful diet secrets.
Quick Power walks
Do weights before cardio
Try circuit training
Try to mix up your training
19) Set goals, and stick to them
We already discussed the fact that there must be commitment, and hand in hand with this comes a set of target specific goals. This must be written on a paper, and stick on the wall with your scale.
20) Get Enough Sleep - Your 20 Ultimate dieting secrets
Getting enough sleep, is just as important for your weight loss, as exercise, and your diet plan. here are 7 facts why you should get 8+ hours of sleep:
Poor Sleep Is a Major Risk Factor for Weight Gain and Obesity
Poor Sleep Can Increase Your Appetite
Sleep Helps You Fight Cravings and Make Healthy Choices
Poor Sleep Can Increase Your Calorie Intake
Poor Sleep May Decrease Your Resting Metabolism
Sleep Can Enhance Physical Activity
It Helps Prevent Insulin Resistance
You are welcome to read more about this, Click here
As we have reached the end of the 20 secrets to dieting success it is important to realize that this list is not exhaustive and definitely not all there is to know about dieting success. The most important thing with any sort of dieting is consistency and setting goals.
Without goals, you are headed for disaster as you don’t know where you are going or headed. Just saying “ I want to lose weight” is simply not enough. You need to have a set number of where you want to get to and when you want to achieve it. Only then will you achieve true and lasting dieting success
I hope you have enjoyed reading this book and learned all the tools with which to achieve your goal of dieting success.
The key now is to implement what you have learned. Have fun and let’s make this diet a success!