Guidelines To Successful Dieting
There are no tricks to fat loss. We should all know by now that it is about being on a caloric deficit and finding the right diet that you can stick to long term. Are you one that finds yourself cheating on your diet or one that finds yourself in the risk of stumbling into these sticky situations?
Below I have compiled a few tricks to help you along your fat loss journey. These seemingly small and subtle tips can help you make huge strides towards your personal fitness goals and dieting goals. Give these a go!
Hack #1 - Chew Slowly
One of the easiest ways those hunger woes is to slow down your chewing and eat slowly. There are actually two benefits to chewing slowly. First, it takes the brain 20 minutes to completely receive the message that the stomach is filling with food. Which means the longer you eat the greater chance the brain gets the signal and accepts that you are actually getting full. The second benefit is when you are able to double the amount of chews for each bite of food you will find that you enjoy the food more and become more satiated.
Hack #2 - Drink water before each meal
Get into a habit of drinking a full glass of water prior to each meal is a sneaky way to trick your gut into not eating too much. The water will act as a space filler and fill all the empty gaps in the stomach creating a feeling of fullness.
Hack #3 - Think Protein First
When choosing dishes off a menu make sure you think protein first. Steak and veggies, grilled fish and salad or any other meat combination. Heavy carb loaded and pasta dishes can throw you off the wagon and subsequently add those extra calories.
Hack #4 - When in doubt, eat fat
After your protein is determined, focus next on healthy fats. Not only are fats beneficial for heart, hair and nail health they are also responsible for hormone regulation, fat metabolism and energy production that all spells good news for you. Just don’t go overboard with too much fat as it has over twice as many calories per gram as protein and carbs.
Hack #5 - Eat when hungry
Adherence to meal timing, keeping your MyFitnessPal up to date and tracking calories all have their place in an effective dieting plan. However, what you should do is never feel obligated to eat when you are simply not hungry. Our bodies ebb and flow when it comes to metabolism, hunger, energy levels and moods - it never behaves in a linear fashion. Don’t put pressure on yourself to eat at specific times and specific amounts. Listen to your body and only eat when you are hungry.
Hack #6 - Cheat Openly
Conversely, you may find yourself needing to take in more calories than usual. As with the above (#5), taking into account the moods, hunger and metabolic changes throughout the week, you will most likely have an internal need for more calories than normal at times.
Cheating once or twice per week is highly advisable while dieting due to the fact that your metabolism takes a beating and will eventually try to slow down to conserve energy. Taking in a surplus of calories can alleviate this speed bump and get your fat burning furnace firing again.
Hack #7 - Eat before going out
How often do we find ourselves trapped on holidays and at work events or birthdays surrounded with junk food filled with sugary and saturated fats. it doesn’t have to be this way. Eat a protein and healthy fat-rich meal prior to the event. That way you won’t be in a famished, eat-everything-I-see mode of thinking. Instead allow yourself to indulge a little but having a limit and a full stomach will go a long way in helping you stay on track.
Hack #8 - Pre-plan
If you know you will be away from healthy food choices for a significant length of time, plan ahead. This seems to be a no-brainer but how many of us actually put it into practice. Taking along healthy snacks such as nuts, beef jerky and even protein bars can potentially be just what you need to stay on your path.
Hack #9 - Eat your veggies!
We always tell our clients eat as many vegetables as possible. They are fibrous, filling and offer a myriad of great benefits to your health.
Hack #10 - Eat real food
Protein bars, protein powders, amino acids and any other meal replacement bars all have their place for convenience but ultimately eating real food is the best option. Eggs, fish, meat, chicken, turkey, fruits, vegetables, whole grains, nuts and natural oils are foods familiar to the body and are filling. Supplements are just that – to supplement your already existing diet foods.
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