Weight Loss For Celebrities
Despite the fact that they often don’t provide adequate nutrition or long-lasting results, so-called fad diets or crash diets have been around for years. Many people mistakenly believe that these diets are based on proven scientific principles, simply for the fact that they contain a lot of complicated rules or restrictions. In most cases, however, the real reason that they work is that they restrict calories by cutting out entire food groups. Unfortunately, these diets rarely provide lasting results, and can even wind up leaving you deficient in key nutrients.If you are ready to skip the fad diets and lose weight for good, the following tips are based on solid scientific research. Even if you don’t include all of them in your day-to-day life, you can still lose weight. However, the more of them you can add to your routine, the better results you will see. Remember that everyone’s body is slightly different. What works for one person may not work for you. Because of that, you should experiment with different strategies to find out which ones are the most effective for your unique physiology. You can then devise a customized plan that will help you quickly reach your goals.
1. Eat A Balanced Diet Filled With Healthy Foods
A healthy diet should include food from every food group. This includes fruits, vegetables, lean meat, whole grains, and healthy fats. Sugar and refined grains should be limited, as should saturated fats. Protein should come from fish, white meat, or low-fat dairy. Try to eat a diet that is high in fiber. Getting at least 20 grams of fiber each day will help you stay feeling full while also slowing down the rate at which carbohydrates are absorbed. The USDA’s MyPlate graphic is a good guide for maintaining proper portions. According to the guide, half of your plate should be filled with fruits and vegetables, with the other half divided equally between whole grains and lean protein.
2. Limit Your Portion Sizes
There is no need to limit foods that are low in calories such as broccoli. However, for high-calorie foods, you should measure your portions carefully. Always check the serving size on the label to make sure you aren’t consuming more than a single serving in one setting. If you have trouble keeping your portion sizes in check, you may want to look into the convenient “100-calorie” packs that are prepackaged into 100 calorie portions.
3. Focus On Your Food
Paying attention to your food and to how full you are can help you keep from overeating. Mindful eating means slowing down and really tasting each bite of food that you put into your mouth. It also means shutting off distractions like the TV and instead putting all of your attention on your food. This technique automatically helps you eat less while at the same time leaving you feeling more satisfied. Studies have shown that mindful eating can significantly reduce the risk of overeating.
4. Slow Down And Chew Your Food
It takes a surprisingly long time for your brain to realize that you are feeling full. Eating slowly provides enough time for the satiety signals to reach your brain before you overeat. Not only that, but it also makes the process of eating more enjoyable by allowing you to really savor your food. Another important thing to remember is that the first several bites that you take of a particular food are the most satisfying. The ones that come after that don’t provide nearly as much pleasure. Because of that, if you really focus on those initial bites, you may be able to get by eating less dessert or other indulgent foods. If you have trouble eating slowly. you may want to look into the HAPIfork. This fork vibrates if you don’t take enough time between bites.
5. Willpower Is Generally Not Enough
Oftentimes, willpower is not enough to help you avoid overeating. Instead, you need to take charge of the food in your home. For instance, you can avoid temptation by not buying junk food when you go to the grocery store. Likewise, if you often drive by a favorite restaurant, change your route so that you aren’t tempted to stop in after a long day at work. Consider downsizing your dishes. This will help you eat smaller portions. They even make and sell portion-control plates that have markings on them showing you how much of each food group you should eat. Never eat directly from the bag or box when snacking. Instead, measure out your portions in advance. Although there are certain parts of your food environment that you won’t be able to control, taking charge of the parts you can should help prevent you from eating more than you need.
6. Consider Whether Your Emotions Contribute To Overeating
Many people eat as a way of dealing with their emotions. Pay attention to whether you eat more when you are feeling stressed, bored, angry, lonely, or depressed. A good way to judge whether you are eating out of hunger or out of an emotional response is to monitor and rate your hunger levels before you start eating. Consider using a scale of 1 through 10, with 1 being completely famished and 10 being stuffed. When you feel like you are about at a level 3, you should have something to eat, stopping when you reach about a level 7. This will help minimize the chances of overeating. If you let yourself get too hungry, you may be tempted to devour your food without giving your stomach time to signal your brain that it is full. Consider looking for healthier activities that you can substitute for eating when you are feeling particularly emotional.
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