The keys to weight loss: eat less and exercise more.

16 simple weight loss tips.

Weight loss tips. 

The keys to weight loss: eat less and exercise more.

1. Everyone knows the key to weight loss.

Eat less and exercise more. Sounds very simple, but in real life it can be something completely different than simple. Read good tips and expert comments to get you closer to your goal.

2. Drink enough water or other calorie-free liquid.

Sometimes people quench their thirst with hunger. So try a glass of ice-cold, fresh water before resorting to high-calorie snacks.

- If you don't like water alone, try adding a lemon or a drop of fresh juice. Also try mango or peach tea, which has a lot of flavor but no calories, urges Cynthia Sass, president of the American Nutrition Association.

3. Look at the quality of your diet.

Start by adding the recommended 5-9 servings (500 g / day) of fruits and vegetables to your diet each day.

- Sounds a lot, but it's worth it, because at the same time you meet your fiber needs and feel fuller, advises nutritionist Laura Pansiero.

- Serve with vegetables added to food, not just as a side dish, he continues. In addition, you are more likely to avoid overeating when fruits and vegetables displace fat.

4. Think about whether you are really hungry.

When your mind makes you eat, pay attention to the physical signs of hunger.

-Feeling hungry is your body's way of telling you when you need more energy. When lust doesn’t come from hunger but greed, eating doesn’t satisfy it, says Michelle May, author of Am I Hungry.

When eaten correctly, you should feel good - not too full, dizzy or tired.

- Your stomach is the size of your fist, so it only needs a palm to fill properly, May reminds you.

5. Be selective about late night snacks.

Nonsense usually happens after a meal when you sit down and relax.

“Sitting in front of the TV while attracting potato chips, sweets or biscuits to a serving bowl becomes a situation where people often eat thoughtlessly without starvation just because of a habit,” says nutrition expert Malena Perdomo of the American Nutrition Association.

Get used to low-calorie options instead of fatty and sugary treats.

- When you find yourself satisfied with your low-calorie delicacies, try a calorie-free tea instead, that too may be enough, Perdomo suggests.

6. Enjoy your food.

- I believe that banning a diet from the diet will only increase weight, as banning it can encourage overeating, Sass says.

Instead of leaving out all your favorite foods, be tougher when shopping.

For example, once a week allow yourself one fresh cake instead of a bag or a small dose of candy instead of a big bag.

- You can enjoy the delicacies, but do it in moderation, Sass reminds.

7. Enjoy your delicacies away from home.

- When the mind is making treats, go for a walk to the ice cream kiosk, nutrition expert Ellie Krieger suggests. So you don’t have to take the delicacies home in advance as a temptation.

Another option is to always have fresh fruit or berries in the cupboard, which will serve as a delicious dessert and snack as other delicacies.

8. Eat several miniature meals a day.

By eating fewer calories than you consume, you will lose weight. But because you are hungry all the time, eating low-calorie food can be challenging.

- Studies show that people who eat 4-5 small meals or snacks a day have better control over their appetite and weight, says obesity researcher Rebecca Reeves.

He recommends splitting the day’s calories into smaller meals or snacks and eating them in time before late at night.

9. Eat protein with each meal.

Proteins satisfy your appetite better than carbohydrates and fats, and can be a new secret weapon in weight management.

“A high-protein, low-carb diet combined with regular exercise is a good way to manage weight,” says protein researcher Donald Layman.

Adequate protein intake promotes muscle mass and fat burning and keeps them full. So remember good sources of protein, such as lean meats, low-fat dairy products like curd and yogurt, and nuts and beans.

10. Seasoned to taste.

Add spices, chili and herbs to your food to help you feel full. - Flavored food stimulates the taste buds and gives a feeling of satiety, so you don't eat much, Perdomo says.

For example, when you need something sweet, suck hot candy that will last a long time. Thus, the craving for sweets often satisfies even a small number of calories.

11. Fill your kitchen with healthy food.

With easy and quick cooking utensils in your kitchen, you’re more likely to avoid ordering pizza or going to a fast food place. Fill your wardrobe with easy cooking ingredients and make sure you always have fruit and berries available!

12. Order a baby serving from a restaurant.

- When you’re out eating, order a children’s pizza or a small sandwich to get your calories and portion size under control, Perdomo suggests.

Alternatively, use smaller discs. This will make the dose look bigger, and when your mind is happy, it will probably have your stomach closed.

13. Eat seasonal vegetables.

“If you don’t like certain fruits or vegetables, it may be because you ate them outside the actual harvest season, when they have little flavor,” Pansiero says.

- When you eat seasonal vegetables and fruits, they are at their best and are guaranteed to taste good, he continues.

One delicious but low-calorie tip for dessert is fresh strawberries with balsamic vinegar or low-calorie yogurt!

14. Replace the pasta part with the vegetable part.

By eating less pasta and bread, especially wheat-based, and more vegetables, you will achieve a smaller pants size for yourself a year.

- You get 100-200 calories less by cutting a cup of carbs from a plate and adding vegetables instead, Sass says.

15. Use anything other than food to relieve stress.

For stressful situations, you should come up with something else instead of food to ease the situation.

Sass recommends immersing yourself in a good book, listening to music, writing, relaxing or watching a photo album.

16. Be physically active!

Don’t practice punishing yourself for eating or getting “permission” to eat more. Otherwise, the practice may taste like wood. Instead, focus on how well you feel, how much better your sleep tastes, and how much more energetic you are after your workout.

Exercise is good, whether you lose weight or not, so think positively and make it a lifelong habit for yourself!

Source: WebMD and expert comments on WebMD