Anyone off the street can tell you that the essential behaviour for losing weight is to exercise more and eat less. If it is that simple, it’s hard to see why so many people fail when dieting. Of course this opinion has basis in science, in that if you take in less calories through eating and drinking than you burn through exercise and day to day usage, you will lose weight. The reality of course is that we face many demands on our time that lead us to not being able to exercise and that also cause us to give in and fill ourselves up with convenience food. So what do people need to add to the “eat less, exercise more” mentality in order to be successful in their dieting? Here are five easy steps to boost your results.
1. Eat protein in every meal.
Experts state that diets that are high in protein and moderate in carbohydrates have high potential for success. Eating lots of protein encourages the maintenance of muscle mass whilst allowing for fat burning, a potent combination in the quest to lose weight. Eating protein also makes people feel more full in comparison to carbohydrates which reduces the tendency to over-eat, which is one of the main errors that leads to dieting failure.
2. Place healthy foods prominently in your kitchen.
Humans are creatures of convenience. If someone walks into their kitchen to get a snack, it’s likely they’ll snack on one of the first things they see. If the first thing they see is a bag of potato chips, then that’s what they’re going to eat. If that person is trying to follow a diet, then unfortunately they’re not going to have much success. That’s why a great tip is to display your healthy snacks prominently in the kitchen, so when you go in there craving food it will be them you pick up. It also acts as a great reminder to you every time you go into the kitchen that you are actually on a diet, making you feel guilty each time you reach for a pizza or burger.
3. Find alternatives to comfort eating to deal with stress
One of the most common human reactions to stress is to comfort eat. Whilst it may make you feel better in the short run, it will damage your diet in the long run. Try reading a chapter of a book, listening to calming music or even meditation as alternatives to the comfort eating and see your dieting discipline improve.
4. Break up your daily food intake into several small meals.
One key problem for dieters is snacking in between meals. This stems from the fact that we tend to feel hungry relatively soon after finishing one meal compared to the time until our next meal. The result is snacking and the sabotage of a diet. Instead of having 3 big meals a day, split it into several smaller, more regular meals in order to feel continually satisfied throughout the day whilst not upping your calorie intake.
5. Enjoy your favourite foods in moderation.
It may seem that when you begin a diet, your favourite unhealthy foods should be the first thing to go. However, be wary of creating a diet for yourself that is too strict. Most diets fail not because the plan is bad, but people give up before seeing through the plan. Try to eat your favourite foods in smaller quantities. For example, instead of having a large slice of cake for dessert, cut yourself a smaller piece. Still eating your favourite foods will keep your morale high, and eating them in lower quantities will allow you to cut down on the calories
That’s five tips for starters, easily few enough to augment your current diet with right away, but not too many that you start suffering from information overload. The most important tip of all though is to commit yourself to your diet. Visible results tend not to come after only a week of dieting, you may look in the mirror and be exactly the same as before. However, you have to trust that your diet is working and stay with it in order to achieve results. Remember this, and you’ll be well on the path to success.