Dieting is no easy task. You think the main goal is just to start eating healthy food, but the tricky thing is to adopt new dieting habits.You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don’t work as promised.To make the process of losing those extra pounds easier for you, read the tricks and you will see the results soon.
1.Write down what you eat for one week and you will lose weight.
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.
2. Add 10 percent to the amount of daily calories you think you’re eating
If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.
3. Get an online weight loss buddy to lose more weight
A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
4. Get a weight-loss mantra
You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.
5. After breakfast, stick to water
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
6. Eat three fewer bites of your meal
…or one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.
7. Watch one less hour of TV
A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.
8. Wash something thoroughly once a week
Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.
9.When you’re eating out, always choose the smallest portion available
Take your time to read the menu. Even if it’s a place where they sell hamburgers and other unhealthy food, choose the smallest portion they have (mini hamburger, junior popcorn, personal pizza, or light salad). According to recent studies, people who don’t order their own main dish tend to eat everything on the table even if they’re already full.
10. Be more optimistic! Every positive thought matters
The idea is to focus only on good thoughts and repeat your goals in a positive way as if they were your mantra. For example: “I lost half a pound! That’s just great!“ ”Slowly but surely!“ “I can eat only the portion I took.” ”I can say NO to dessert.” Such optimistic phrases will help you achieve your goals with a positive attitude.
11. Eating alone is better than eating with company
When you start making changes in your diet you usually want your friends and family to help you along this path. However, it’s scientifically proven that people who eat in a group eat more. This happens because you spend more time at the table and, in addition, while talking and laughing you can’t control how much you have eaten.
It doesn’t mean you should eat alone all the time, but try to bring to the table only what you’re going to eat, your personal portion, so that you can always enjoy good conversation without worrying about the amount you eat.
12. If you’re hungry, smell bananas
This may sound a little crazy, but it has actually been proven that smelling foods like apples, mint, or banana can fool your brain and make it believe that you’re eating.
A study involving 3,000 volunteers who smelled these foods when they were hungry found that their appetites decreased and the results were soon reflected on the scales. Amazing, huh?!
13. Blue is your new favorite color
One recent study has shown that the color blue decreases appetite. So try some changes like decorating your table with a blue tablecloth, blue napkins, blue plates, and glasses.
This is called the psychology of colors, and there are colors that actually stimulate your appetite. But blue will do the opposite for you.
14. Eat in front of a mirror
You’ll probably say it’s just ridiculous, but scientific facts assure that eating while looking at yourself in the mirror reduces the amount of food you eat to one-third.