Weight Loss Diet - 4 Foolproof Tips How To Eat Your Kilos Away

In this article:

• Adopt healthier eating habits
• Reduce your calories, not your food
• Upgrade your carbohydrates
• Don’t be caught by cravings

Did you also think that you can only really lose weight if you barely eat and spend two hours in the gym each day? Well, I can assure you there’s a much easier and healthier way. In fact, you can lose weight in as little as two weeks by simply changing your diet and eating habits. Of course, a bit more physical activity is going to help a lot, but as eating wrong was what made you fat in the first place, eating right can do a great job in solving the problem.

Adopt healthier eating habits
Besides us consuming way too much calories, there are three habits that contribute to us picking up weight:

1. too large portion sizes
2. irregular meal times
3. eating out of other reasons than hunger

Try to find out how much food you really need. Dish a bit less and eat more slowly to give your body a chance to notify you that it had enough food (that takes about 15-20 minutes). If you feel your plate looks empty, use a smaller one to make the portion look bigger. I want you to understand that reducing portion sizes is a gradual process that takes time. Your body is used to oversized portions and now needs to get used to eat less. But make sure you don’t overdo it. Effectively reducing the amount food you eat is not about starving, it’s merely about not eating too much.

Find a meal time schedule you can stick to every day. If you have chosen your meal times wisely, you won’t suffer hunger attacks and then overeat. Some people are fine with three meals per day and one or two snacks, whilst others do better with five to six smaller meals. Find out what works for you. Avoid eating when you are not hungry. Don’t eat just because you feel like, or because you are bored, sad or frustrated. There’s nothing wrong with enjoying food, but remember the primer purpose of eating is to give your body the nutrients it needs to function.

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Reduce your calories, not your food
Our vision of a diet is to eat as little as possible. In fact, that’s totally the wrong approach. If you want to lose weight, you must make permanent changes in your lifestyle (eat healthier and be more active), and no one can follow a restrictive diet for long, as much as he wants to.

Instead of starving, it’s much better to change what you eat. Cutting down on calories does not necessarily mean you must eat less. Simply choose foods that contain little calories and lots of nutrients as your main foods: fruits, vegetables and whole grain products. Replace your dairies with their low-fat or fat free versions, and go for lean meat. Use as little additional fat and sugar when cooking as possible. And most importantly, reserve fatty and sugary foods for occasional treats.

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Upgrade your carbohydrates
Processed starches, like the ones in white rice, white flour and everything made out of it (like our standard pasta), are not generally unhealthy. They are way healthier carbohydrates than plain sugar, as they are part of foods which also contain lots of nutrients. But unfortunately, they still have quite a high glycaemic response, meaning they push up your blood sugar level.

An excellent way of avoiding this problem is to replace your “simple” starches with complex ones: Eat more whole grain and whole wheat products instead.

• replace your white bread or processed cereals with whole grain products
• buy brown rice
• have 100% whole wheat pasta

It will take some time to get used to their different taste, but they have many advantages. On the one hand, they fill you quicker, thus they prevent you from overeating. On the other hand, they are absorbed slower and over a longer period so that your blood sugar level is kept more constant. You won’t feel this, but what you will notice is that they keep you going for much longer.

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Don’t be caught by cravings
One main reason why many fad diets fail is that they completely ban certain foods or even food groups. Unfortunately, these are often things we love, like chips, cookies, ice-cream and many others. You need to understand that although these foods are not really healthy, they won’t give you much trouble if you just have them occasionally and eat healthy in general. They only make you overweight when they drive healthy foods out of your main diet. So, allow yourself a small packet of chips once in a while, or some chocolate or a nice ice-cream. You just should keep it in moderation, then you’ll be fine.

If you long for these things, it can help to just have a bite or two and then move on. Don’t let the craving build up, for then you will end up eating a whole bucket of ice-cream instead one or two scoops, and that certainly won’t help you to lose weight.

I hope that by now you have gotten an idea of how you can comfortably lose weight with changing your diet. If you follow these tips, you can lose weight whilst enjoying tasty normal-sized meals that will never leave you feeling hungry and exhausted. And the greatest thing about the healthy diet approach is: Because it’s a lifetime concept, your overweight won’t likely come back.

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