Although there is a vast amount of diet advice to be found, there is one key strategy that you must follow for any diet to be successful. You have to eat fewer calories than you can burn in a day. Only by forcing your body to burn stored fat can you hope to lose weight. Determine the right daily calorie intake for your size, age, and activity level that will allow you to safely, slowly and steadily lose weight. There are several tips that can help you be successful in maintaining that daily calorie intake.
1. Maintain a Food Diary for Two Weeks
When you first start the diet you should write down everything you eat. Many people are surprised by the results of this as they realize that they often eat without thinking. They often believe they are eating far less than they actually are.
2. Eat Several Small Meals throughout the Day
This strategy helps you maintain a constant blood sugar level and helps control cravings. By maintaining a constant supply of calories you are less likely to store calories as fat and less likely to overeat due to hunger. As a general rule no meal or snack during the day should be more than four hundred calories.
3. Practice Portion Control
For the first few weeks you may need to weigh and measure all your food. Many people do not pay attention to portion and size and frequently eat several portions while only counting the calories for one. A single serving of meat, for example, is about four ounces. This means it should be about the size and thickness of a deck of cards before cooking.
4. Drink More Water, Eat Slowly and Chew Completely
Many people eat their food very fast, which does not allow their body to feel full, and they continue to eat even after they have satisfied their hunger. One way to slow down the pace of consumption is to take a small sip of water after every bite and to chew your food well. A key element to proper food absorption and digestion process is the saliva that is mixed with food while you chew. This will allow your body to get the most out of the nutrients contained in the food and will also allow your brain and body the time to recognize that you are satisfied even from a small meal.
5. Eat Enough Calories
One mistake many people make is to set their daily calorie limit too low in the mistaken belief that the less they eat the more weight they will lose. Although radically cutting your calorie intake may lead to an initial weight loss, studies show you are much more likely gain it back when you return to eating normally. If you wish to lose weight faster it is better to slowly add activity to your daily routine rather than cutting calories further. It is a more healthy approach overall and you will gain all the benefits of exercise, including increased muscle mass which will eventually lead to faster weight loss.
One inescapable fact, no matter what diet program you choose, is you will not lose weight unless you are eating fewer calories that you can burn in a day. Once you have determined a proper safe level of daily calorie intake, you can make it more likely that you will succeed at a diet by following a few simple tips. Weighing and measuring your food, eating smaller meals throughout the day, and drinking more water and eating slowly can help you make any diet program a success.