Want to lose weight quickly? It's easy to say goodbye to 10 pounds of unwanted fat with these simple diet tips. Just watch what you eat and make sure you have tasty, fresh and healthy foods, including snacks, fill up on vegetables and keep your taste buds happy with fruit.
No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, your last 10 pounds or give your weight loss program a boost when it seems to have stopped. It's a balanced and flexible plan that you can use for as long as you like.
1. Write down everything you eat and drink. You do not need to estimate calories. Just write down what you had and the approximate amount. You'll find that being more aware of what you eat helps you plan healthy meals and snacks.
2. Reduce your intake of all pure and added fats by half. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or dressing on your salad; and half the oil in the pan each time.
3. Limit sugar-containing treats to three times a week. This includes chocolate, ice cream, desserts, cakes, pastries, cookies, etc.
4. Include a source of low-fat protein in most meals: chicken, fish, beans, cottage cheese or low-fat yogurt. Eat eggs, nuts and red meat occasionally, but not every day.
5. Plan to have at least one lunch and one dinner each week without meat or cheese. Build these meals around whole grains, vegetables and beans to increase fibre and reduce fat.
6. Reduce the fat content of your dairy products. If you currently drink whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose low-fat cheese and yogurt. When you buy yogurt, also make sure it is sugar-free.
7. Eat at least two servings of fruit each day. This can be for dessert or snacks. Choose fruit that is in season.
8. Drink water instead of sodas, fruit juices, milk drinks or alcohol. Avoid diet soft drinks - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.
9. Include at least two servings of vegetables for lunch and dinner. If you're hungry, have more.
10. Eat slowly. The body is slow to register when you are full and it is easy to overeat if you rush into your meals.
11. Grated carrots are a great snack. You'll find that a grated carrot is much more filling than a whole carrot. Strange but true.
12. Use whole grains whenever possible. Fibre will give you a feeling of fullness and will also help your digestion.
13. Choose foods that you can chew. Again, this will increase your fibre intake and chewing will also make you feel more satisfied. This means eating fruit instead of drinking juice. If you have soup, make sure it's in pieces.
14. Plan your meals and snacks ahead of time. Also plan your shopping - make a list of what you need and stick to it. If you eat something when you're hungry, you'll probably choose foods that are high in calories.
15. Always turn off the TV when you eat. This includes snacks as well as meals. Studies have shown that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight quickly.
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