20 Diet Tips to Get in Shape
Everyone need perfect, slim body shape. Many people go to gym, aerobic, swimming, yoga, etc, to get shape to their body. Here everyone can find 20 tips to get slim shaped body.
Ditch low-fat diets: For long term weight loss, the Mediterranean diet, with plenty of vegetables, fresh fruit, fish, whole grains, nuts and a drizzle of olive oil, is far better for you.
Dress down for work: If you can get away with it, going casual to work may help your weight loss. A study showed that when we wear clothes like Jeans and trainers, we walk around more and burn more calories that when wearing constricting suits and high heels.
Buy a Pedometer: You can pick them up from online or you can download application. Such as Breeze or Runtastic, on your Smartphone to make sure you reach 10,000 steps a day. It could burn an extra 100 calories daily, adding up to an extra 10lbs weight loss in a year.
Don’t serve food from the table: Bringing the saucepan or serving dish to the table allows you to continue digging in. ‘serve up food away from the table, so that going back for a second helping has to be a conscious decision.
Use Smaller Bowls and spoons – they will automatically trick you into eating less without realizing it.
Go For Tall Thin Glasses – when pouring soft drinks, spirits of juice for the same reasons as above. Plus, liquid comes higher up the sides of a tall, thin glass, meaning we perceive a bigger drink and don’t pour as much.
Pay For Groceries – with cash not a card – evidence shows that the hard reality of seeing cash disappear from our purses makes us give more thought to what we are buying and its nutritional value.
Use A Blue Plate – very few foods are blue, so the colour acts as an appetite suppressant – clever!
Don’t Tidy Away Bones – wrappers or cocktail sticks as you eat – keeping them on your plate will act as a psychological brake on your eating.
Chew Sugar-free gum: The jaw action required burns around 11 extra calories per hour according to a study in the New England Journal of Medicine (well, every little helps!)
Get the proportions right: Fill half your plate with raw, steamed, boiled or stir-fried vegetables. The other half should be split equally between lean proteins (Eg meat, fish, egg, quorn or tofu) and minimally processed carbohydrates (eg wholegrain pasta, brown rice, pulses, potatoes in their skin) follow this as a rule of thumb for your main meal as often as possible and your weight should start to take care of itself without the need for you to count calories.
Get clenching: Muscle contraction is so closely linked with feeling determined that by simply clenching your fists (or biceps or buttocks) when faced with fattening or unhealthy food, it’s possible to muster up enough willpower to resist. One to practice when you’re walking down the confectionery aisle!
Hold as you pour: Scientists have discovered that we pour 12% more wine into a glass if we hold it, compared to when it’s placed on the table and filled. An extra 12% means an extra 20 calories on average, plus cutting down on alcohol can only be a good things. Another top tip is always to completely finish one glass before pouring yourself another – it’ II help you stay on top of your consumption better.
Ditch distracted eating: Research published in the American Economic Review found that on days when people ate too much (defined as more than 2,600 calories), they got proportionally more of those calories from foods consumed when occupied with other activities. If you really can’t avoid eating at your desk or in front of the TV, make sure you limit yourself to strict portion-controlled amounts before tucking in.
Take a multivitamin A study has found that obese women who took a multivitamin (a one-a-day A-Z style) lost about 7 ½ lbs more than those given a placebo over six months. It’s thought a multivitamin may help fill tiny nutritional gaps that slow your metabolism. In support of this theory, the metabolism of the vitamin-takers in the study increased by 6%.
Wear a ribbon Hide one around your waist underneath your clothes while you eat dinner. It keeps you conscious of your stomach – particularly if the ribbon starts to feel tighter as the meal progresses.
Get to bed early: Even just a few nights of sleep deprivation can lead to almost immediate weight gain, according to scientists at the University of Pennsylvania. The researchers looked at weight changes in sedentary people restricted to four hours sleep a night for five days and found that the sleep-deprived group ate more and gained around 2lbs, compared with just 40zs in those who slept for a good ten hours.
Get in the kitchen Home-cooked meals really are better for your waistline, according to new research published in the journal Public Health Nutrition. People who cooked most of their meals at home, consumed fewer carbohydrates, less sugar and less fat than those who cooked less or not at all. The findings also suggested that those who frequently cooked at home consumed fewer calories on the occasions when they did eat out, as they were less likely to choose fast food.
Choose airier treats Opt for popcorn or Snack a Jacks over crisps. Choose chocolate mousse in place of a chocolate bar. A recent study published in Appetite found people who ate snacks puffed with air consumed nearly 75% more by volume, but took in 20% fewer calories.
Use these portion sizes as a handy guide
Pasta, rice or potatoes: no bigger than your balled fist.
Meat and fish: the size of a deck of cards.
Cheese: the size of your thumb.
Oil: a measured tbsp ( not a glug).
Butter: a pat the size of your thumbnail.
Keep a photo of your meals Experts think that taking pictures of our meals works even better than a written food diary, making us think more carefully about what we put on our plates and subsequently curbing our consumption.
Plate it up Put every meal, snack or treat you’re going to eat on a plate or in a bowl before you start eating. Why? Research shows we eat less if we have a portioned amount in front of us rather than dipping in.
Go Greek Choose proper Greek yogurt (not just ‘Greek-style’), because it’s uniquely high in protein great for filling you up and curbing mid-morning munchies, For instance, 170g pot of Total 0% yogurt contains more protein than two poached eggs and it’s lower in calories, too.
Be a conscious eater Learn to think before you put any food in your mouth, especially when tempted to overeat. Just a simple check each time; ‘ I could eat this now, but is it what I really want to do?’ means you will have considered the consequences, helping you stay in control without feeling deprived.
YOGURT Increasing yogurt consumption is linked with better weight loss. Try low-fat Greek yogurt for the reasons mentioned above.
CHICKPEAS Recent research has shown that people who eat houmous and chickpeas were 53% less likely to be obese.
NUTS Despite the fact that nuts are calorific; nut-eaters consistently have better controlled weight. Adding just a handful to your meal every day boosts nutrient intake, controls blood sugar and helps fill you up.
SOUP Comforting soups and stews are the top filling foods chosen by participants in Americas Slim By Design registry, a database of (very lucky) people who have never had a weight problem.
SALMON AND TUNA These are two other foods that are frequently chosen by naturally slim people. They are both high-protein fish – canned or fresh – and great for curbing hunger.
MUSHROOMS Women who swapped red meat for mushrooms three times a week as part of a weight loss plan – for example eating Portobelo burgers, or adding chopped mushrooms to pasta instead of ham or bacon – lost an average 7lbs more and 2 ½ inches extra from their waist over a year, compared with standard dieters.
BUTTERNUT SQUASH Where you might use sweet potato, try butternut squash – it’s equally tasty roasted or mashed, but has just 33 cals per 100g compared with sweet potatoes 87 cals.
PARMESAN A few flakes go a long way, as it has such a strong taste. You will cut about 70 calories from the average sandwich by using PARMESAN instead of Cheddar (just add rocket to make it a really gourmet lunch).
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