Seven Tips That Make Dieting Strategies Work

1. Drink Your Water

It’s important to stay well hydrated on a diet. I often hear that people can mistake thirst for hunger. Is this true? The jury is still out, but the next time you get a hunger pang, drink a glass of water first. If you really are just thirsty…problem solved. If you are really hungry, the water will help to fill up some of your stomach space so you won’t scarf down a bag of chips. Tip: Water may be the most boring beverage on the planet, so add a bit of flavored carbonated water to jazz it up. I like La Croix.

2. Remove Sugar

If you want to lose weight, you have to remove the SUGAR. Sugar makes it easy for our bodies to store fat. Removing sugar out of your life is a tried and true way to shed and keep off the pounds. Tip: Sugar is found in many forms, so if you’re trying to reduce sugar intake you also have to stop eating the foods that act like sugar in our bodies. Whether you put a spoon full of table sugar in your mouth or chomp on a bagel, the effect is the same. For a complete list of these foods, http://www.olsonnd.com/what-foods-that-act-like-sugar/

3. Eat Smaller Portions

We love “super-size”! It makes sense, right? More food for your buck. When it comes to a good value maybe, but when it comes to good health, “super-size” is the enemy. Be mindful of the amount of food you consume at every sitting. Tip: use smaller bowls and plates for your portions. It will look like a lot of food, and it will be just the right amount. When possible, use a scale, and when eating out avoid anything with the words “all-you-can-eat” and never “super-size” anything unless you are going to share it with at least four or more people.

4. Eat Your Vegetables
Vegetables are superstar foods. Not only are they low in calories, they are high in fiber. Vegetables are a great replacement for rice, pasta and other starchy foods during weight loss. Non-starchy vegetables are the best selection for weight loss; they include asparagus, broccoli, cauliflower, cabbage, cucumbers, field greens, spinach and more. Tip: Eat your veggies first to fill up most of the space in your stomach.

5. Get Enough Protein
Protein is the best fill-me-up food. It’s more satisfying than carbohydrates or fats because it keeps you feeling full for longer. Protein also helps preserve muscle mass and encourages fat burning. Tip: Include healthy proteins like lean meat, sugar free yogurt, cheese, nuts, or beans into every meal and snack.  If your choice is a carb or a protein, go with the protein.

6. Limit Late Night Snacking
Dangerous snacking occurs most often after dinner, when you finally sit down and relax. Snacking while reading or watching TV is one of the easiest ways to throw your diet off course. If you are going to snack, make sure it is a low-calorie snack like fruit, low-fat cheese or a sugar free yogurt with a serving size of no more than 100 calories. Tip: Brush your teeth right after dinner. This is your signal that eating is done for the day.

7. Get Moving
Regular exercise is an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat.  Enjoy your exercise routine whatever it may be; sports, a trip to the gym, bike riding, walking, household activities, yard work, or work-related tasks — all are beneficial. Tip: Do some kind of movement EVERY SINGLE DAY, even if it’s just for 5 minutes while you are watching your favorite show. Make a game out of it. Every time your favorite character says his catch phrase do 10 jumping jacks, or 20 sit-ups, or 5 squats, or whatever.

Power Up With Protein

Protein is the building block for muscle, and since the body can’t save it for later like carbohydrates and fat, it’s important to keep a constant stream coming, so the muscles stay strong and healthy. Protein construction is a never ending process, so if it doesn’t get a new supply often, the body will break down muscle from elsewhere in order to rebuild damaged areas – stealing from the biceps to pay the triceps.

In order to keep this thievery at bay, it is important to ingest protein throughout the day, and the two key times to get a protein fix are 30 minutes after waking up and 30 minutes after working out.

Wake up and smell the protein. We hear it all the time, breakfast is the most important meal of the day, and come to find out protein is a critical component. If there’s any time the body is craving to get some much needed replenishment, it’s after being deprived of protein for the whole night. The body is hungry for nutrients, and protein is a fast way to break the fast. It’s also an instant metabolism boost, because eating protein requires extra energy to digest, which means the body burns more calories digesting it than carbohydrates and fats .

Equally as important is getting some protein after exercise. Following a training session, the body is a tiny bit damaged at the cellular level, and it needs time to repair this damage in order to get stronger. For the body to do this, it needs a little help from its friend, protein, so it can get the raw materials to rebuild and recover . By taking in protein (20 grams or so) within 30 minutes after exercise, the body gets the nutrients it needs to recover without breaking down its own muscle tissue. Friends don’t let friends lose muscle.

Good sources of protein are eggs, turkey bacon, soy protein, raw nuts, or cottage cheese. Fish, beans, lean beef, and chicken are great alternatives as well, but may not be so appetizing for breakfast. The quickest and easiest “whey” to get protein is by chugging down a protein shake, as it is absorbed faster than solid foods. Power to the protein!

Timing is everything. A dose of protein 30 minutes after waking up and 30 minutes after working out will help to keep the body strong and healthy by preserving muscle tissue and giving the metabolism a boost.

When is the Best Time for A Protein Fix

Every cell in the body contains protein, and whether running, jumping, shopping, or just hanging out, protein is doing important work by repairing damaged cells and making new ones. Protein is essential to keep cells alive, and even though it is not a super source of energy such as carbohydrates and fats, it does a body good by helping it to function 24/7.

 

Power Up With Protein

 

Protein is the building block for muscle, and since the body can’t save it for later like carbohydrates and fat, it’s important to keep a constant stream coming, so the muscles stay strong and healthy. Protein construction is a never ending process, so if it doesn’t get a new supply often, the body will break down muscle from elsewhere in order to rebuild damaged areas – stealing from the biceps to pay the triceps.

 

In order to keep this thievery at bay, it is important to ingest protein throughout the day, and the two key times to get a protein fix are 30 minutes after waking up and 30 minutes after working out.

 

Wake up and smell the protein. We hear it all the time, breakfast is the most important meal of the day, and come to find out protein is a critical component. If there’s any time the body is craving to get some much needed replenishment, it’s after being deprived of protein for the whole night. The body is hungry for nutrients, and protein is a fast way to break the fast. It’s also an instant metabolism boost, because eating protein requires extra energy to digest, which means the body burns more calories digesting it than carbohydrates and fats .

Equally as important is getting some protein after exercise. Following a training session, the body is a tiny bit damaged at the cellular level, and it needs time to repair this damage in order to get stronger. For the body to do this, it needs a little help from its friend, protein, so it can get the raw materials to rebuild and recover . By taking in protein (20 grams or so) within 30 minutes after exercise, the body gets the nutrients it needs to recover without breaking down its own muscle tissue. Friends don’t let friends lose muscle.

 

Good sources of protein are eggs, turkey bacon, soy protein, raw nuts, or cottage cheese. Fish, beans, lean beef, and chicken are great alternatives as well, but may not be  so appetizing for breakfast. The quickest and easiest “whey” to get protein is by chugging down a protein shake, as it is absorbed faster than solid foods.  Power to the protein!

 

Timing is everything. A dose of protein 30 minutes after waking up and 30 minutes after working out will help to keep the body strong and healthy by preserving muscle tissue and giving the metabolism a boost.

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