Introduction
It is a widely recognized and acknowledged fact that the
population of most developed Western countries is getting fatter, and we are
not talking about a gradual increase here.
The number of people who are seriously overweight or clinically
obese is exploding all over the Western world.
Just as an example, the statistics page of the ‘Weight-control
Information Network’ quotes data from the National Health and Nutrition
Examination Survey (NHANES) which indicates that by the end of 2004, around two
thirds of adults in the USA were officially overweight, and nearly one third
were clinically obese. The situation has already deteriorated significantly
since then, so we really do have a global crisis on our hands.
This explosion is placing a very heavy additional burden on the
already overworked and under resourced health services in a number of
countries.
At the same time, statistics over the past few years would
strongly suggest that the trend for citizens of most developed countries to get
fatter by the day is not likely to be reversed any time soon without dramatic
action.
Consequently, the strain on health services across the world is
also going to increase, which in turn means that the inevitable breaking point
is likely to be reached soon.
This means that if you are seriously overweight or obese, grabbing
your copy of ‘20 Secrets To Dieting Success’ is important, because this
represents a significant step forward in a couple of very important ways.
Firstly, it indicates that you or somebody that is close to you –
perhaps a family member or other loved one – has a weight problem. Furthermore,
if the individual with the problem is you rather than someone else, this also
indicates that you have acknowledged your problem, which is often the first and
hardest step.
Secondly, the fact that you are reading this now indicates that
you have decided to do something about your weight problem, and that decision
represents a very significant shift in your way of thinking and attitude to the
shape that you are in.
I don’t know many overweight or obese people who are happy with
their physical condition, but I do know plenty of people who are seemingly
content to put off their decision to start losing weight to another day.
Unfortunately for people like this, another day never comes, either because
they simply choose to ignore their problem or because their weight problem is a
primary factor that helps to kill them off early.
I
make no apology for putting it in such blunt, stark terms, because as
suggested, people who are significantly overweight or obese represent an
increasingly troublesome burden on global society.
The
day when health services collapse under the weight of treating people whose
problems are generally a result of their own self-indulgence and inability or
unwillingness to curb their bad habits is not far away if we don’t start
reversing the trend towards obesity very soon.
I
know that there are hospitals in the UK (which has a National Health Service
that is supposed to offer treatment to all, remember) that are already refusing
to provide treatment to people who are seriously overweight or obese. I am
certain that this is a trend that is likely to become far more common in the
years to come, and not only in the UK.
Perhaps
you live in a place where you pay for medical attention and treatment, so you
might say that this will never happen to you as long as you are willing to pay
for your treatment.
Fine,
but what happens when your bill doubles or triples because you are seriously
overweight or obese?
It’s
going to happen because the risks involved in undergoing serious medical
treatment are significantly higher for overweight or obese people, and you can
be sure that if they are not already doing so, the medical authorities will
start factoring this into the amount that they charge.
You
are reading this, so I take that as a sign that you do not want to be
overweight or obese forever.
Dieting
is not easy. If it were, we would probably all be thin. Since we are not, here
are the keys that successful people use to lose weight so that others can
benefit, too.
So lets get right into the 20 secrets to dieting success
SUCCESS TIP NO. 1:
DRINK 6-10 GLASSES OF WATER EACH DAY
Okay, right off the bat, for many people this is a big problem. Water doesn’t
taste all that great generally because water doesn’t really taste like
anything. Drinking a cup of water 6 to 10 times each day gets easier the more
you actually do it. It is simply a matter of conditioning your taste buds, and
yourself, so that it becomes easier to do. Once you start this habit, you will
begin to crave water.
To start with, First thing in the morning before you eat you should drink a
glass of water, this will get the metabolism jump started. This is probably the
easiest glass you will drink all day and it will help you remember to drink
water all day long. Better yet, why not drink two glasses?
So why do experts suggest that we drink lots of
water and why is it considered so essential to a healthy life? Well first off
it helps to avoid dehydration and it keeps the kidneys functioning well by
assisting in the elimination of waste products plus it helps to increase your
metabolism which helps you to lose weight.
But aside from listening to what experts tell you,
you should make it a priority to listen to your body first and foremost. When
you are thirsty, then naturally you will drink water to replenish yourself.
Depending on the kind of work that you do, you should try to get into the habit
of drinking water regularly or even better, keeping a water bottle handy,
especially on really hot days since the heat causes you to sweat and your body
loses water and thus you will need to replenish yourself.
This is why water is so important in our lives and
success tip number 1. Not only is it zero calories, it is basically the best
source for quenching your thirst AND the healthiest. You may consider adding
water to all of your meals over time and doing away with fruit drinks and sodas
ultimately as it will help reduce your caloric intake and you'll also feel much
better without the added sugar that comes with the other drinks.
SUCCESS TIP NO. 2:
MUST EAT BREAKFAST
Do not skip breakfast, for breakfast is the cornerstone to any success in a
eating nutritiously. It is the foundation for a successful diet. If you need to
go to bed a little earlier so that you can get up 20 minutes earlier each
morning do it! Breakfast is so important to your good health and to weight
control. According to Dr. Barbara Rolls a professor of nutrition at Penn State
University, "Your metabolism slows while you sleep, and it doesn't rev
back up until you eat again."
Eating breakfast is not only good for overall weight loss, it will help you
stay on track with your diet the rest of the day. You are more likely to binge
on something sweet and in the bread group if you skip breakfast.
A top tip for making sure you never skip breakfast is to always keep a couple
of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around
as a substitute. If you plan to eat fruit at all during the day, breakfast is
the perfect time to do it.
SUCCESS TIP NO. 3:
EAT A MINIMUM OF 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the most difficult adjustments to make. After all, you are
busy! You already have a full-plate. When do you have time to worry about
filling your plate with more frequent meals?
Ah! But this one of the top secrets to dieting success. The reality is, eating
smaller portioned meals and more frequently throughout the day is another
corner stone of a successful diet. Just like eating breakfast will increase
your metabolism, so will eating more often. This will also help you curb your
bad-carbohydrate intake by making sure that your snacks are planned and occur
regularly throughout the day.
Really, it will just take a minimal investment of planning time at the grocery
store and at home each morning before you head out for the day to make some
healthy food choices and prepare a few healthy snacks and meals. For
suggestions, just see the handy list of snacks and appetizers listed later.
SUCCESS TIP NO. 4:
AVOID WHITE TYPES OF FOODS
This is one easy way to remember what not to eat. If it is made from sugar,
flour, potatoes, rice or corn - just say no. Remembering this rule of thumb
will make it easier to recognize those rice cakes as an unhealthy high-carb
snack.
Basically
all white types of carbohydrates are refined and therefore when in your
digestive system get converted to sugar/energy. Which if not used gets
converted to bodyfat
Always look for colorful fruits and veggies to substitute for the white ones.
Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in
moderation, leafy greens like kale and spinach, apples, melons, oranges and
grapes.
These foods are not only colorful they are also high in fiber, nutrients and
important antioxidants. Eating colorful fruits and vegetables will give your
diet variety as well as give you added health benefits.
SUCCESS TIP NO. 5:
MUST EAT YOUR VEGGIES
It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist
this temptation. If the only vegetable you have eaten in the last 5 years has
been the potato, now is a a perfect time to begin experimenting with other
vegetables. This is important for your overall health and to avoid some nasty
side effects of not getting enough fiber in your diet.
If you do a thorough search of vegetables, It's guaranteed that you will find
vegetables that you enjoy eating. Experiment with grilling veggies and cooking
with real butter to add flavor. You can also search for new recipes on the
Internet or in cookbooks.
Remember, if you are only eating 40 grams of carb a day or less, two cups of
plain salad greens contain only about 5 grams of carbohydrate. You have no
excuse not to eat your veggies.
SUCCESS TIP NO. 6:
PREPARE YOUR OWN FOOD WHEREVER POSSIBLE
While more and more restaurants these days are offering low-carb friendly menu
items, many of them are still not ideal low-carb fare. There are many recipes
for quick and easy meals that you can prepare yourself at home. Try to do this
as often as possible and turn it into a habit.
If you cook your own foods, you know exactly what contents you are adding in
and you will be able to keep a watchful eye over hidden sugar and otherwise
processed foods.
Another benefit is the cost savings over the long run. Even if you must go to
the grocery store more often, you will save a significant amount per meal as opposed
to eating at restaurants and fast food establishments.
It will also be easier to maintain your diet with your own favorite fresh food
selections on hand.
SUCCESS TIP NO. 7:
INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS
Having food storage containers of various sizes on hand will make it so much
easier for you to plan your meals and snacks. When you buy nuts, fruits and
vegetables in bulk you can simply prepare, separate and store them for easy use
later.
For instance, you can pre-slice your apples and snack on them over several
days. Simply cut them, rinse them in pineapple or lemon juice and store. This
will make a quick and easy snack for later.
Fix your lunch and take it with you to work. Better yet, fix your lunch and 2
snacks for work.
SUCCESS TIP NO. 8:
EAT A FORM OF PROTEIN AT EACH MEAL & AS A SNACK
Protein....The
most important nutrient of all: your body is made of cells that are formed from
proteins and amino acids. You should choose a portion of lean protein such as
chicken breast, ground turkey, egg whites, fish or lean steak.
Protein
should be eaten with every main meal or spread out even with every five to six
meals. Protein helps build lean muscle, repair tissue, hair, skin, and nails. A
good protein source is a 100% whey protein powder that supplies good amino
acids and excellent source of calcium for the bones.
Also
in addition to everything that’s been discussed before, eating protein helps
you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American
Dietetic Association says that, "As Protein is made up mainly of amino
acids, which are harder for your body to breakdown, so you burn more calories
getting rid of them.
Just think eating a protein rich snack can help you lose weight. How about a
few slices of turkey or ham or some string cheese?
Eating protein will also help you feel full so that you are less likely to
crave unhealthy snacks.
SUCCESS TIP NO. 9:
DRINK A GLASS OF WATER AFTER EACH SNACK
Developing this little habit is a real secret when it comes to dieting success
which few people follow but has a massive result on your diet. It will help you
get in your 8 to 10 glasses of water each day but it can also have other
benefits. Ever feel hungry after eating a handful or standard serving of nuts?
Try drinking water afterwards. The water will help you feel full and prevent
overindulgence.
Drinking water after a snack will also help remove the aftertaste from your
mouth and can help curb your desire for more. Follow this little tip and
develop it into a habit then before you know it you will be where you want to
be and at the weight you want to be.
SUCCESS TIP NO. 10:
CHEW SLOWLY & ENJOY YOUR FOOD
Guaranteed if you follow this little secret, You will feel full and more satisfied
if you take the time to savor your food and chew it slower. Don’t get in the
habit of eating while standing or eating quickly. Sit down preferably at the
table and chew.
Eating slower like this will help you enjoy your food more, pay attention to
what it is you are actually eating and get a better sense of when you are
actually full.
SUCCESS TIP NO. 11:
EAT YOUR LARGER MEALS EARLY IN THE DAY AND SMALLER MEALS LATER
You will feel better and lose weight quicker if you eat a large breakfast and
eat a smaller dinner. Also as you have been asleep for hours your body has been
fasting and earlier in the day is the best time to refuel and provide your body
with the energy that is needed.
You
may also want to eat the majority of your carbs earlier in the day, saving a
salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will
help you to feel satisfied throughout the day and curb cravings for unhealthy
snacks.
SUCCESS TIP NO. 12:
CONSIDER EATING SALMON OR TUNA FOR BREAKFAST
Yes this may seem odd, but it is one way to work in Omega-3 fatty acids that
are good for you and add some variety to your daily diet. After a few months
you may tire of eating eggs and bacon for breakfast. Substituting fish will
give you the protein and healthy fish oils you need.
You can try canned salmon or tuna in croquettes for a healthier sausage
substitute. Or you could simply eat cold leftover salmon the next morning with
dill sauce.
SUCCESS TIP NO. 13:
USE LETTUCE LEAVES INSTEAD OF BREAD
This tip can seem a bit odd at first but if you try it you will probably grow
to love it. Instead of eating breads and buns with your sandwiches and
hamburgers, why not try leaves of lettuce?
You can make a double cheeseburger with onions, pickles and tomato wrapped in a
whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead
of tortilla and bread.
This will help increase your good carb and fiber intake while giving you more
variety in your diet.
SUCCESS TIP NO. 14:
EAT FRUIT FOR DESSERT
Okay, we all want a little dessert sometime, but how do you have your dessert
and your low-carb diet too? Why not try cheese with fruit slices or berries?
Better yet, why not try cream with berries? You could even try sweet pineapples
or strawberries with cottage cheese?
Berries are sweet and high in fiber and nutrients and dairy products are high
in protein. If your low-carb plan will allow it, this is a sweet and tasty
alternative to more sugary desserts.
An added benefit is that the protein in the dairy products and the fiber in the
fresh fruit will make these desserts more filling.
SUCCESS TIP NO. 15:
SKIP FRUIT JUICE AND EAT FRESH FRUIT
Fruit juice can be very tempting as a replacement for soda, but just how
healthy is fruit juice? If you read the labels you will soon realize that in
many of the commercial juices available at your local grocery store there is
very little actual fruit juice.
What you will find is lots of sugar water and other ingredients. And as we know
that all the excess sugar that we consume, if not used will convert into body
fat.
Why
not skip the juice altogether and eat a fresh piece of fruit? Not only does
fresh fruit contain less sugar than juice, fresh fruit has fiber that is good
for you and will help you feel fuller longer.
SUCCESS TIP NO. 16:
MEAL REPLACEMENTS IN
MODERATION
New innovative meal replacement shakes and protein bars go on the market almost
every day. It is an estimated 20 Billion dollar a year industry so it only
makes sense. It is so convenient and in this day and age of always being on the
run it is a lifesaver when trying to have a successful diet. These are all the
tools of a successful diet so make use of them but keep it in moderation as these
products often time contain high amounts of hydrogenated oil and sweeteners.
So be careful. The bars especially may be only slightly healthier than a
Snickers candy bar. Occasionally, they may not be that bad for you but as a
rule you probably don’t want to indulge in more than 2 meal replacement shakes
or bars every day.
SUCCESS TIP NO. 17:
IF IT SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS
Low carb doughnuts and muffins? You can find these prepackaged low-carb labeled
goods at your neighborhood grocery store and at many low-carb lifestyle
specialty shops. That does not mean that you should make a habit out of eating
them.
While low-carb pastries may be tempting remember that they still contain all of
the usual carbohydrate suspects: sugar or a sugar substitute and flour.
They may be healthier than your typical muffin as an occasional treat, but
remember to stick with the basics for continued low-carb success.
SUCCESS TIP NO. 18:
AT THE GROCERY STORE – SHOP THE OUTER AISLES
It will be easier to stick with your low-carb lifestyle if you learn the one
common thread in all grocery store designs: the healthy foods are on the
perimeter aisles.
Think about it, when you go into the grocery all of the healthy stuff, fruits,
vegetables, meats, and dairy products are arranged around the stores walls. You
only rarely need to enter the center aisle areas in those few stores that stock
butter and cheese in the center near the frozen foods. For the most part all of
the foods that you need for your low carb diet can be found on the perimeter of
the grocery store.
Train yourself to start on one end of the outer aisle and work your way around.
It will be much easier to avoid carb cravings and fill your basket with healthy
items if you do so.
SUCCESS TIP NO. 19:
INVEST IN GOOD RECIPE BOOKS
Can’t figure out what to eat? Need some variety in your diet? Turn to a
cookbook. Granted, not all recipes in a cookbook are low-carb fare, but you
will be surprised at the number of low-carb and low-carb friendly recipes you
can find in your standard Betty Crocker Cookbook.
Cookbooks are sometimes lifesavers and great reference tools that often contain
handy tips on purchasing cuts of meat and preparing meats, fruits and
vegetables in new and exciting ways.
Plus, new low-carb cookbooks are hitting the shelves all the time. So be sure
to take advantage of these resources to try something new, different and
delicious.
SUCCESS TIP NO. 20:
TAKE A GOOD MULTIVITAMIN
We can’t all do it right all of the time. Even the most conscientious food
combiner may miss some healthy vitamins, minerals and trace elements in their
diets. To help make sure you get everything that you need, consider taking a
good multivitamin.
Check with your doctor first for recommendations and you should be tested for
anemia to see if you need a vitamin with iron. However, the longer you eat
low-carb and the more red meat you eat, the less anemia will be a problem and
you should be able to take vitamins with less iron.
Your success is totally up to you. Assuming that you are an otherwise healthy
individual, your body will do its part. Just remember to adhere to the low-carb
diet plan that is right for you and add some variety to your meals to help you
stay faithful to your health and weight loss goals.
Conclusion
As we have reached the end of the 20 secrets to dieting success it
is important to realize that this list is not exhaustive and definitely not all
there is to know about dieting success. The most important thing with any sort
of dieting is consistency and setting goals.
Without goals you are headed for disaster as you don't know where
you are going or headed. Just saying “ I want to lose weight” is simply not
enough. You need to have a set number of where you want to get to and when you
want to achieve it by. Only then will you achieve true and lasting dieting
success
I hope you have enjoyed reading this book and learned all the
tools with which to achieve your goal of dieting success.
The key now is to implement what you have learned. Have fun and
let's make this diet a success!
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