Americans spend as much as $60 billion and more every year on dieting products and services. This includes diet drinks, subscriptions to health clubs, meal replacement products, diet pills, artificial sweeteners, educational products and more. Fitness For Weight Loss reports that at least 50% of adults in American are dieting at any given time. The rate for adult citizens trying to lose weight is also continuously increasing every single year. Still, most people who start a weight loss journey tend to quite before the plan has been completed and, according to the University of California in Los Angeles, most dieters gain back more weight than they lost within five years after they stopped their diet.
As you can see, dieting is easier said than done and it is often not an effective way of losing weight. Many people stop within the very first week or month as they find that dieting can be very difficult, especially when they have bad eating habits. Unfortunately, starting a diet and quitting soon after will not yield any positive results. Furthermore, expecting to see real results within the first few weeks is also not a good idea. You need to understand that dieting takes time, effort, motivation and dedication – only then will you be able to lose weight. Let’s look at some essential tips that can help you lose weight – and keep the weight off after you have completed the diet.
1. Plan Your Meals
The first step you can take to ensure you stick to your diet is by planning your meals in advance. This will not only help you stay in control of what you eat but will also make shopping and cooking a lot easier – and faster. Consider the options that are available to you and then plan your meals so that they include healthier dishes that are free of foods that promote fat storage in the body.
2. Avoid Fat-Promoting Foods
One diet tells you that you should eat something and then the next diet tells you not to eat that food. Following different diets can be very confusing, especially when it comes to cooking and determining what (and what not) to eat. You should, at least, avoid some of the most common fat-promoting foods, such as artificial sweeteners, cheese, potatoes, white bread, pasta, fried foods and processed foods.
3. Serve Your Own Food In A Smaller Plate
If you serve food on a large plate, you’re more likely to fill it up. This means you will eat more. To better control your portions and ensure you do not overeat, use a smaller plate to serve your own food. Cornell University explains that many studies have been conducted on this method and has proven it to be an effective way to reduce portion size and reduce food intake among individuals who are obese.
4. Eat More Fiber-Rich Foods
If you have digestive problems, then at least one person would’ve recommended you consume more fiber-rich foods. Fiber is known to improve digestion, but it also has a positive impact on weight control and, if you are obese, it may help you lose some weight. WebMD recommends consuming at least 25g of fiber if you’re a woman and 38g of fiber per day if you’re a man.
5. You May Be Full Before You Know It
The British Nutrition Foundation reports that it may take as much as 20 minutes for your stomach to signal your brain that you are full – or satiated. This means that you will not really know when you are full during a meal. Thus, you should stop eating when you feel like you’ve had enough – even if you don’t feel full, you may be full – the signal just needs to be sent to your brain (which can take 15 to 20 minutes). By mastering this technique, will avoid overeating.
6. Take A Daily Weight Support Supplement
There is a long list of nutrients that has a positive effect on the digestive system, fat distribution and other factors related to weight management. Vitamin B6, Vitamin B2, Biotin and many other nutrients, when consumed at adequate doses daily, can help you shed excess fat. Many plant extracts and herbs can also contribute to a lower body fat rate. Consuming all of these compounds daily can be difficult. Taking a supplement that contains these compounds, however, takes less than a minute of your time a day. Phenocal, a weight loss support capsule, is an excellent example of supplements that provide highly effective weight-loss compounds that can all be taken in with the use of a pill.
Dieting can be hard and even inconvenient at times. People spend billions of dollars on dieting products and often end up quitting when they do not experience noticeable results. To be successful on a diet and keep the weight off after the diet, it is vital that you keep yourself motivated throughout the diet and stay committed to your journey to a slimmer physique. The tips we’ve shared here will come in handy when you start your next diet – and remember, just because you have finished a diet does not mean you can start indulging in chocolates and donuts.