20 Diet Tips to lose weight

Diet tips | weight loss diet you've done but have not managed to lose weight? You may do so in ways that are less precise as it does not have breakfast and so on. Here there are 20 diet tips are adapted from webmd.com and hopefully can help you in losing weight:

1. Drink plenty of water or calorie-free drinks

Before you open a packet of potato chips, drink a glass of water first. People sometimes get confused between the thirsty and hungry, so it can end up with eating extra calories, whereas a glass of water she needed. In addition, you can brew a cup of herbal tea.

2. Selectively against snacks at night

Snacking in front of the television when relaxing at night is one of the easiest ways to ruin your diet program. Better cover your kitchen or avoid snacking at night. And if they should be snacking, choose snacks that are low in calories.

3. Eat some small portions

If you eat fewer calories than burned, you will lose weight. But when you are hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 times per day are better able to control the appetite and body weight," says obesity researcher Rebecca Reeves, DrPH, Rd. recommended daily calories to divide into small portions or a snack and enjoy most of their food.

4. Eat protein at every meal

Try to eat protein at every meal you. It's more satisfying your belly rather than carbohydrate or fat and makes you feel full longer. It also helps maintain muscle mass and encourage fat burning. So be sure to include healthy protein like seafood, meat without fat, egg whites, yogurt, cheese, soy, and nuts into your diet.

5. Add the spicy seasoning on food

Add chili seasoning on your food as a boost of flavor that can help you feel satisfied. "Foods that are loaded with flavor will stimulate your taste buds and more satisfying, so you won't eat a lot," says American Dietetic Association spokesperson Malena Perdomo, RD.

6. Fill your refrigerator with healthy food

Fill your refrigerator with healthy foods such as vegetables, low-fat cheese, canned tomatoes, canned beans, wheat, fruits and others so that you can cultivate the foods from these materials at any time when you are hungry. That way you avoid the intend to order pizza and other fast food.

7. The message portion meals with the children while at the restaurant

Order the dish with the size of the kids is a great way to cut calories and keep Your portions reasonable. Has been a popular trend for most people who will not be hesitant when ordering food with portions for children. Another trick is to use smaller plates. This helps so that the portion looks a lot, and if your mind is satisfied, your stomach will also be satisfied.

8. reduce food made from flour and berpasta

Simply by eating pasta or bread and replace by eating more vegetables, you can lose your shirt or pants size in one year. "You can store 100-200 calories if you reduce the portion of flour on your plate and increase the amount of vegetables," says Cynthia Sass, RD, a spokesperson for the American Dietetic Association.

9. Always eat in the morning

If you think that skipping breakfast will lose weight, don't be too sure just yet. Some studies show otherwise. No breakfast can make you feel hungry later, which led to too many mengunyak and partying packed during lunch and dinner. To lose weight and keep it off, try to eat healthy, the morning high fiber cereal, such as low-fat milk, and fruit.

10. include fiber in your diet

Fiber AIDS digestion, prevents constipation, and can help lower cholesterol and lose weight. To reap the benefits of fiber, most women need to get around 25 grams a day, while men need about 38 grams – or 14 grams per 1000 calories. Good sources of fiber include oatmeal (oatmeal), nuts, whole grain foods, and a variety of fruits and vegetables.

11. Clean the cabinets from the food fattening

Get rid of the foods that are high in calories and fat in your storage closet, no exception of ice cream that is in your refrigerator.

12. Lose weight slowly

Don't be hasty hasty-in losing weight. Reduce weight takes time and cannot be instant. Experts say that a realistic weight loss is about 1-2 kg in a week. If your expectations are too high maybe you will quickly give up.

13. Weigh yourself once a week

People who weigh themselves regularly tend to lose weight more successfully. But most experts advise weighing weigh yourself only once a week, so you won't slip by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time, on the same day of the week, on the same scale, and in the same clothes.

14. Get enough sleep

If you are sleep-deprived, your body will produce the hormone ghrelin can stimulate the appetite hormone leptin but less produce which can give your signal when you are full. Getting enough sleep also keeps you from unnecessary mengemil activity.

15. Understanding portion sizes

For the size right in your diet, use a kitchen scale and measuring cup to measure your portions for 1-2 weeks. Use a small glass plate and to lower the number of servings you.

4. Eat more fruit and vegetables

The best diet is where you can eat a lot more food, not less. If you eat more fruits and vegetables, you need not feel hungry because fruits and vegetables are rich in nutrition are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose a light snack with smart.

5. Chew gum without sugar

Kunyahlah chewing gum without sugar instead of a snack or light meal that can fatten. Chew some types of chewing gum provides a breath fresh and can also help manage hunger, craving control snacking, and aid in weight loss. Although chewing gum can make you eat less, it doesn't mean you can stop eating the right foods.

18. Keep a food diary

A simple pen and paper can dramatically boost your weight loss. Studies show that writing what you eat and drink tend to make you more aware of what, when, and how much you consume food, tell you to eventually take fewer calories.

19. Celebrate your success (but not food)

You lose 2-5 kg a month and governs every week? Time to celebrate! celebrate your exertion in losing weight can push more successful, so have fun up your achievements. Do a fun activity for you like watch movies and other events, it's just, don't celebrate with ice cream or pizza the aim of your activity.

20. Ask for help from family and friends

Get support can help you to achieve a goal in losing weight. So, tell your family and friends about your efforts to live a healthy lifestyle. Maybe they will join you in exercising or eating a healthy diet. When you feel like giving up, they will help you and entertain you making you struggle a lot easier.