Top 10 Nutritional Weight Loss Tips

Tip # 1 - Drink Water to Stave Off Hunger

Drinking water for weight loss is one of the best things you can do to keep yourself from hanging on to those extra pounds.

Water keeps your stomach feeling full and sometimes when you begin to feel hungry, all your body really wants is to be hydrated.

Having an eight-ounce glass of water before a meal helps you feel fuller more quickly. Water also helps your system flush out toxins. Drink up!

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Tip # 2 - Let Fiber Fill You Up

A snack or meal that is packed with fiber will help you feel full sooner.

Fiber also stays in your stomach longer, so you aren’t hungry again as quickly. It also moves fat through the digestive system faster – the fat you eat literally has less chance to be absorbed!

Fiber rich foods are much healthier than foods not rich in fiber, and they help keep your blood sugar levels stable.

This is helpful when you’re in diet mode because a blood sugar spike and the resulting low can trigger feelings of hunger.

More stable blood sugar helps keep cravings and false hunger at bay.

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Tip # 3 - Don’t Get Fooled by Empty or Artificial Calories

Keep your calories healthy and valuable. Don’t fill up on empty calories, or artificial calories from “diet” foods or drinks that can actually leave you feeling hungrier, faster.

Foods that either are high in sugar but low in fat and calories (say, a small piece of candy) do nothing for you except take up calories that you could better use by eating a more satisfying piece of fruit, for example.

Artificial calories could be those that come from the vitamin waters, etc, that seem very healthy, but pack high caloric contents – drink plain water instead.

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Tip # 4 - Don’t Deprive Yourself!

When dieting, you must make certain that you are eating enough. If you cut back your food intake too drastically, your body will think it’s in starvation mode and will do its level best to hang onto its fat stores.

You will do much better by cutting your caloric intake reasonably, by 500 calories or so per day. Your body won’t react by trying to hang on to fat when you lower the calories by a reasonable amount. If you want to up your calorie loss, add exercise to your daily routine.

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Tip # 5 - Eat Several Small Meals a Day

Often, dieters do much better when they allow themselves five or six small meals a day instead of trying to stick to three square meals a day.

The smaller meals, when composed of healthy, high fiber and high complex carbohydrate elements keep you feeling satisfied and also keep your blood sugar levels from spiking and dipping, making you less prone to cravings and binging.

Small, more frequent meals help keep your energy levels more stable, too. Just make sure you’re splitting your daily allowance of calories between five or six meals instead of three.

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Tip # 6 - Keep Track of Carbs

You don’t have to cut carbs out of your diet completely to lose weight, unless the only carbs you eat are simple carbs such as white bread.

Instead, eat breads and cereals that are whole grain. These are complex carbohydrates that are full of fiber and digest more slowly, keeping your energy levels even and you feeling satisfied and less hungry.

Complex carbs include brown rice, legumes such as peas and lentils, whole wheat and oat products and wheat germ and other high fiber foods.

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Tip # 6 - Drink Green Tea

Green Tea is not going to make you lose twenty pounds in a month all by itself, but research has shown that green tea has properties that do boost your body’s furnace, thereby boosting metabolism.

Drinking several cups of green tea will help you burn around 75 calories per day. Alone, that’s not a big deal, but combined with a lower fat and calorie diet and some exercise and it can help make an overall difference.

Besides, good quality green tea is healthy in many ways, tastes good and can be consumed with or without caffeine (either way won’t affect it’s calorie burning agents).

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Tip # 7 - Fill Up on Fruits and Vegetables

Full of flavor and fiber, fruits and vegetables are your best friends when dieting. Use them as snacks and with each meal.

Fruits and vegetables are full of antioxidants for your overall good health, and the fiber they contain fills you up.

Fruit can be mixed with a cup of low-fat yogurt for a refreshing snack and vegetables can be whipped into a delicious, low fat and calorie stir-fry for dinner.

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Tip # 8 - Choose Lower Fat Dairy Products and Meat

When doing your shopping, always go for meats and dairy foods that are low fat or no fat.

Ground beef can have a high percentage of fat, and this might make for a tasty burger, but that extra fat might end up on you! Check labels and choose meats that have a low fat percentage and always avoid meats that are highly “marbled” with fat.

Choose skinless chicken, or remove the skin when preparing. Your milk, cheese and yogurt choices should be low fat or no fat.

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Tip # 9 - Low Fat Doesn’t Necessarily Mean Low Calorie

Remember that just because a food is low in fat doesn’t mean it’s low in calories. And while low fat is a good way to go when you are trying to lose weight, you also need to cut back on your caloric intake.

Pay close attention to labels and make your best choices based on your needs. Don’t overdo it with high calorie, low fat foods. In all cases, portion control is key.

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Tip # 10 - Cut Calories the Easy Way

Ask for your coffee drinks without whipped cream, eat only half of the bagel (they’ve gotten bigger over the years), and stay away from the vending machine at the office!

There are many simple ways you can lose weight just by making very small changes. Pay attention to labels – those tasty little snack crackers might be very high in calories – instead of eating three handfuls while watching the evening news, eat only one handful – slowly.

Skip that teaspoon of sugar that you put in your morning coffee. Pay attention to your habits and see where you can make small changes.

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