Weight loss is a multi-billion dollar industry, and the majority of people trying to lose weight fail. Does it have to be that way?asks Brian C Jensen.
Of course not! All you have to do is follow these 10 simple tips.
1. Drink a Gallon of Water before Every Meal
This is a tip I learned from my friend Joe, and it works wonders. In order to lose weight quickly, simply drink a gallon of water before every meal. You will be less hungry, eat fewer calories, and begin to feel full faster. As with all dieting advice – consult your doctor first if you have any medical conditions before beginning this or any other dietary plan, says Brian C Jensen.
2. Eat Smaller Dishes
This tip comes from Brian Wansink at the Food & Brand Lab at Cornell University. Studies there show that people who use smaller dishes tend to eat less food during a meal. While it does not appear to be a large difference, using smaller dishes can have a very real effect on the amount of food you eat during dinner.
3. Chew Your Food 40 Times per Bite
This is another tip I learned from Joe – chew your food 40 times per bite. If you are eating quickly, try to slow down and chew each bite for at least five seconds before swallowing. This simple step alone will help you feel full faster, which means that you will naturally eat less!
4. Eat More Often
An easy way to lose weight is to reduce the “time-gap” between meals. Instead of eating only once or twice a day, eat four or five smaller meals throughout the day. This will keep you feeling full longer, and prevent binge-eating at the end of the day.
5. Set Your Plate for A Quarter Protein, A Quarter Carbohydrate, And Half Vegetables
This is a basic weight loss tip that I have always found effective. When eating a meal, set aside 25% for protein (e.g.: meat), 25% for carbohydrates (potatoes, pasta, rice), and 50% for vegetables or salad. While this ratio may vary slightly according to your personal dieting needs, you should try this basic breakdown when planning your meals.
6. Control Your Hunger with Hot Pepper Sauce
Many studies show that adding “hot” spices like cayenne pepper sauce can help control hunger pains. The same goes for horseradish, mustard, or even wasabi. So next time you are feeling hungry, try adding a little hot pepper sauce to your food.
7. Eat Your Calories Instead Of Drinking Them
According to Brian Wansink (see tip #2), people who drink their calories instead of eating them tend to be heavier than those who eat solid foods. For example: drinking milkshake vs eating a hamburger will lead to weight gain over time. While this does not mean that we should never drink sugary drinks (e.g.: sodas, juices), it is important to watch and limit our consumption of these items when trying to lose weight.
8. Don’t Skip Meals
Many people think that it is a good idea to skip breakfast in order to lose weight. While some believe that you will eat fewer calories throughout the day, studies show that people who skip meals (especially breakfast) are heavier than those who regularly eat breakfast. For example: eating breakfast 5 days per week vs not eating at all will help you maintain your weight or even lead to weight loss over time, says Brian C Jensen.
9. Don’t Eat Reduced-Fat Products
Do not be fooled by food marketing campaigns like this one for Healthy Choice ice cream (see above). Many companies advertise lower calorie foods, but make up for it with unhealthy additives like extra sugar or fat. This is often true of “reduced fat” products – they actually contain more fat than their original counterpart instead of less. So if you are trying to lose weight, watch for these marketing tricks and read the nutritional facts on food labels before making your purchase.
10. Drink Alcoholic Drinks on Days without Exercise
Many people believe that it is preferable to drink alcohol at the end of a long day – but this can actually lead to more body fat than regular exercise!
After reading this article, you should now have a better idea as to how you can lose weight. Use as many of these 10 weight loss tips as possible for effective results over time!