16 Easy Diet Tips That Really Work

Exercise plays an essential role in any weight-loss journey, but how you fuel your body is just as — if not more — important. If you're ready to embrace new lifestyle changes and even more ready to stop feeling like food is a constant struggle, here are the straightforward tips we live by that really work.

1. Lose the mind-set that foods are off-limits: According to trainers Chris and Heidi Powell, "anytime you deprive yourself of food . . . all you want is what you can't have!" Take your mind-set away from sacrifice, and allow yourself everything in moderation.

2. Keep it clean: Replace processed foods with clean (whole and natural) items. Not only are natural options more nutritious, you'll find that their flavours are more satisfying.

3. Opt for whole grains: Refined and processed carbs weigh you down and muck up your progress. Fibre-rich whole grains keep hunger at bay, support healthy digestion, and are a crucial part of a long-term weight-loss success.

4. Greek yoghurt is your best friend: Instead of sour cream, dollop this protein-rich yoghurt on your burrito bowl. Make it into a creamy pasta sauce that satisfies any Italian cravings. Honestly, is there anything this protein-rich dairy option can't sub for?

5. Make your snacks smarter: Instead of a snack that includes just one food group, go for two — even three. The winning combination of protein, fibre and carbs fuels workouts and keep you full.

6. Eat (don't sip) your produce: According to US Biggest Loser chef Cheryl Forberg, RD, when you eat a whole piece of fruit with all the fibre intact, your body will release blood sugar slowly, and you'll stay satisfied for longer. Enjoy the occasional fresh-pressed juice as a treat and learn to eat your produce!

7. Eat carbs in the morning: Totally eliminating carbs from your life is not a long-term technique for success, but when you eat carbs earlier in the day, you have more time to burn them off, says trainer Bob Harper.

8. Top your salad right: Croutons and preservative-laden dressings have got to go. Dress your favourite salad in a lighter homemade recipe instead, and pile on the veggies, protein, and produce. If you're craving crunch, add some nuts instead.

9. Skip the fryer: Bake, steam, or sauté, but please don't fry! It packs on the calories and fat and can leave you in a serious food coma.

10. More spice, less sauce: Sugar- and cream-based sauces cover up the natural flavours of the foods you're enjoying and add an extra layer of unnecessary calories. Go light and bright with a squeeze of citrus and experiment with fresh herbs.

11. Seriously, say no to soft drink: The extra calories and chemicals that come from soft drink are just not worth it. If you love bubbles, sip sparkling water instead. In the beginning, it will be hard, but if soda is a part of your daily diet, this is 100 percent worth doing.

12. Always add something green: When it comes to lunch and dinner, always add something green to your plate. Serve spinach with last night's leftovers or order a salad at your favourite takeout spot. It ups the nutrition of every meal, every time.

13. Drink your coffee and tea without sugar: Instead of squeezing honey and adding packets of sugar into your morning beverage, keep your blood sugar level by skipping these unnecessary additions.

14. Cook one serving: If portion control is a problem, cook single-size servings of your favourite foods. Simply divide your favourite recipes accordingly and skip out on temptation.

15. A little bit of hunger isn't bad: According to Cynthia Sass, MPH, RD, "you should feel mild to moderate hunger three to four times a day at your scheduled meal times." When your hunger returns, it's a signal from your body that it's time to refuel!

16. Leave space for smart indulgences: Plan ahead, and keep your diet extra clean leading up to your special indulgence. It will make the whole experience that much sweeter.


Source
Source: Shutterstock
http://www.popsugar.com.au/fitness/Healthy-Eating-Diet-Tips-Tricks-Actually-Work-35117401

The Simple Tip That Can Help You Lose Weight (and Always Feel Satisfied)

I'm famished! I'm starving! I'm going to pass out I'm so hungry! Ignoring hunger and getting to the point where you're so ravenous you could eat the entire refrigerator is not good on many levels. Aside from the headaches, dizziness, and stomach pangs that go along with waiting too long to eat, it also makes you eat loads more than you would if you were just moderately hungry, and that my famished friends, can cause weight gain.

Hunger is important for weight loss — it signals your body when it's time for your next meal or snack. But for everyone's sake, you want to avoid getting hangry. So how to you gauge how much hunger is OK? Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition recommend using the hunger scale. "It's a scale from one to 10, with one being your absolute hungriest, feeling light-headed level, five being completely neutral (not hungry and not at all full), and 10 being really uncomfortably stuffed. You want to grab a snack or meal at about a three, when you're moderately hungry, and stop eating around a six, just past that completely neutral feeling."

1: Starving, famished, dizzy, headache
3: Hungry, growling belly
5: Comfortable, light, neutral feeling
6: Satisfied
8: Extremely full, tired from eating too much
10: So stuffed you feel sick

Basically you want to develop a personalised eating schedule where you eat when fairly hungry (if you waited another hour, you'd be famished) and eat just enough to feel satisfied and be hungry again three to four hours later. This way of being mindful of your hunger, using a hunger scale, is a great way to monitor what and how much goes in your mouth. Keep the numbers in mind every time you're about to reach for something to eat. Think to yourself, "What number am I?" and it should help curb those unnecessary noshings when you're not actually hungry and will also prevent you from getting past the point of hunger to where you want to order an entire pizza for lunch.

Source
Source: POPSUGAR Photography
http://www.popsugar.com.au/fitness/How-Avoid-Hunger-Pains-Using-Hunger-Scale-37270926

10 Snacks that Burn Fat

The best way to stick to a healthy meal plan is snacking outside of your regular meals to control hunger. Consuming snacks that help to burn fat will keep you satisfied all day long so that when it comes to mealtime, your portions remain moderate because you aren’t starving.

Snacking can be the best thing you do for your body but can also be the worst. If you find yourself grabbing sugary, refined foods when you feel hungry you are only fulfilling a craving and not doing anything to benefit your body, you actually doing the opposite. Thoughtless binging can lead to guilt and you might find yourself skipping meals to make up for the extra calories.

Good carbs like whole grains, healthy fats and protein are the three key components to consider when preparing a snack. Here is a great list of nutritious snacks that will burn fat and keep you satisfied until your next meal.

1. Celery and Almond Butter

Almond butter is high in protein and a satisfying snack when you are on the run. It’s delicious smeared on almost anything but try a low calorie vegetable like celery to keep it light.

2. Almonds and Dark Chocolate.

This combo is more of a treat than a snack and the benefits are surprisingly great. Dark chocolate is a wonderful antioxidant and extra nutritious when paired with almonds. Try it next time you have a sweet craving.

3. Canned Tuna on Whole Grain Flat Bread

High in protein and necessary fats, tuna will keep hunger at bay longer than most snacks.

4. Hummus and Carrots

This popular chickpea dip is great source of fiber. Try it with carrots or whole grain Pita.

5. Greek Yogurt with Berries

Greek yogurt is pretty high on the satiety list so a small amount combined with a handful of berries is a well-balanced snack to keep you fueled for a while.

6. Edamame

These highly addictive beans are the perfect snack all day long. If you’re used to watching TV with a bag of chips, try some lightly salted edamame instead.

7. An Apple and Almond Milk

This snack isn’t super high in protein but is a nice light option if dinner is around the corner.

8. Dried apricots

Dried fruits are high in fiber and carbohydrates so you only need a handful to stifle a craving. Opt for the ugly brown, disheveled kind so you know they aren’t filled with preservatives.

9. Hard Boiled Egg

The best part about hard-boiled eggs is you can boil a whole bunch of them and keep them refrigerated for the week. This quick and easy fat burning snack is bursting with benefits like Omega-3, protein and Vitamin D.

10. Avocado and Cottage Cheese

If you’re craving something rich and creamy try half an avocado filled with 1% cottage cheese. I know it might seem like a fatty snack but keep in mind these are healthy fats that we need to suppress hunger.

Remember, everything in moderation.

Source
http://blog.energyfitbox.com/2014/03/10/10-snacks-burn-fat-2/

1. www. healthylivinghowto.com

2. www.dailyperricone.com

3. www.thekitchn.com

4. www.dailybitesblog.com

5. www.allthingsvintage-sc.blogspot.ca

6. http://tofufortwo.net

7. http://lacesandlattes.com

8. http://vt-fiddle.com

9. www.ediblesoundbites.com

10. http://thestripedstrawberry.com

A Sweet Banana Bread Smoothie That Supports Weight Loss

If you have a sweet tooth but you're on a weight-loss journey, this banana bread smoothie is the answer to your prayers — a dessert that's actually good for you, thanks to its protein status. Clinical and holistic dietitian Esther Blum finds that her clients start to shed kilos with more ease once they begin to eat more protein, since high-protein foods take more work to "digest, metabolise, and use, which means you burn more calories processing them."

Clocking in at over 34 grams of protein per serving, this tasty beverage will regulate your appetite, keeping you full and satisfied all morning long. Chopped walnuts are tossed into the mix for their nutty flavour and anti-inflammatory benefits, while the addition of metabolism-boosting cinnamon ties the smoothie together for dessert-inspired perfection.

From Lizzie Fuhr, POPSUGAR Fitness

Banana Bread Protein Smoothie

INGREDIENTS

1/2 cup low-fat cottage cheese
1/2 cup vanilla almond milk
1/2 medium banana (frozen or fresh)
1 scoop vanilla protein powder
2 tablespoons chopped walnuts
1/2 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 teaspoon nutmeg

DIRECTIONS

1. Blend all the ingredients together until smooth. Enjoy immediately!

INFORMATION

Category

 

Breakfast/Brunch

Yield

 

1 smoothie

NUTRITION

Calories per serving

 

412

Source
Source: Calorie Count
http://www.popsugar.com.au/fitness/Protein-Banana-Bread-Smoothie-34692635

Five fat loss myths

Feel like you're going round in circles with weight loss? We've debunked five fat loss myths to make things easier

Struggling to shed the weight? We’ve busted some fat loss myths with a little help from PT Ollie Frost...

LOTS OF CARDIO IS BEST FOR FAT LOSS – Myth!

“Many believe that long duration exercise aka low intensity exercise (LISS) - think a duration of longer than 30 minutes - is the best and only way to lose body fat. LISS is great for overall cardiovascular health and improving aerobic capacity but, if performed too frequently, LISS increases our stress hormone, cortisol, and this can put the brake on fat loss.”

Instead…

“Include LISS into your training programme once a week, for your other workouts incorporate high intensity interval training (HIIT) involving short bursts of effort followed by short periods of recovery. Sprint for 20 seconds, rest for 10 and repeat eight times. HIIT training raises your metabolism for hours after your workout, meaning you’ll burn more calories at rest for up to 8-10 hours, depending on the intensity and duration the session.”

FAT IS MAKING YOU FAT – Myth!

“Fat has long been the scapegoat for rises in obesity rates. Whilst a gram of fat has more calories per gram (around 9) than protein or carbs (around 4), the blame is unjustified. Blaming one single food group is wrong - it’s about the total amount consumed throughout the day rather than singling out one particular food group.”

Instead…

“Include healthy fats such as avocados, nuts and coconut oil into your diet. These fats will keep you fuller for longer and reduce inflammation. When paired with a slightly lower carbohydrate diet, your body will use the fat for fuel, ultimately speeding up your fat loss and not slowing it down as so many believe.”

LOTS OF REPS WITH LIGHT WEIGHTS FOR FAT LOSS – Myth!

“Lifting light weights for a high amount of repetitions is similar to the long bouts of cardio at low intensity. Your body doesn’t have a magical ‘fat burning zone’ as a result of lots of reps; get stronger by performing fewer reps using heavier weight.”

Instead…

“Change your body shape and drop body fat by stimulating your muscles. If you put your central nervous system under stress, you recruit as many muscle fibres as possible. The more lean muscle tissue you have the more calories you burn at rest. Keep it simple; choose big lifts, such as squats, lunges and overhead presses. Begin performing four sets of eight repetitions on all exercises."

EATING LESS IS THE BEST WAY TO LOSE WEIGHT – Myth!

“Crash diets or extreme diets involving meal replacement shakes do a lot more harm than good. Initially, weight loss is fast and water is stored within the muscle alongside glycogen. As we use up glycogen stores, our body drops the water weight unless we replenish the stores with more glycogen. Every gram of carbohydrate in the body holds up to 3-5g of water, so as the scale weight is rapidly decreasing, the weight lost is purely water and probably some lean muscle tissue. Then, as normal eating returns, the weight magically lost is piled back on!”

Instead…

“Focus on the total amount of calories consumed throughout the day, as long as you are expending more through eating slightly less or exercising more you will lose body fat. Choose single ingredient foods that will keep you fuller for longer and provide sustained energy throughout the day.”

THERE'S A MAGIC PILL – myth!

“The market is full of diet pills that promise weight loss, but one single pill cannot simply provide this. Don’t fall into the trap of expensive diet pills and meal replacement diets as, again, they will probably give you fast results but these results will not last for very long. There are also plenty of harmful pills and weight loss supplements on the market.”

Instead…

“Focus on the quality of foods eaten rather than looking for a quick fix. As a rule of thumb, if it doesn't swim, run, or fly, or isn't green and grow in the ground, try and avoid it where possible. Try to fill your week up with 80% single ingredient foods and leave 20% for other foods you enjoy for a healthier you for years to come!”

Source

15 ways to clean up your diet

15 ways to clean up your diet
By Alex Mlynek

“Clean eating” sounds daunting but it’s just about going back to basics. Our advice? Try it – you’ll like it. Here are 15 ideas to get you started



’Tis the season for new beginnings and fresh ideas. So, why not extend that thinking to your diet? Green, clean and lean eating is easier than you think.

“Clean eating means incorporating real, fresh, whole foods into your diet – foods that are free of additives, preservatives and ingredients you can’t pronounce,” says Peggy Kotsopoulos, holistic nutritionist and author of Kitchen Cures: Revolutionize Your Health With Foods That Heal.

It’s about choosing foods that have not been processed or, if so, are close to their natural state. The benefits are pretty impressive: improved health, better weight management and increased energy, says Kotsopoulos. Read on to nudge your eating habits in a healthy direction.


Always wash fruit and veggies

Fruits and veggies need to be cleaned first, even if you’re going to peel them. This is especially true of watermelon, which often goes from the trunk of the car right into the fridge and then onto a platter without being washed. There’s no need to give prewashed greens another rinse.

Eat a nutritious breakfast

“It’s best to eat within 15 to 20 minutes of getting up in the morning,” says Rosie Schwartz, a dietitian and author of The Enlightened Eater’s Whole Foods Guide. “If you go longer, your blood sugar may spike when you finally eat, and more insulin may be required to bring it down to normal. High insulin readings go hand in hand with more difficult weight management and other health issues.” Steel-cut oats, plain Greek yogurt and fresh fruit, whole grain toast and natural peanut or almond butter, or an omelette with vegetables are all healthy choices for your first meal of the day.

Try a fruit and veggie box service

Boost the variety of foods in your diet by signing up for a fruit and vegetable box service. You may end up occasionally getting produce you have no idea what to do with, but the Internet is your friend when you need to learn how to cook something. You just might discover a new favourite.

Add less dressing

Less is typically more when it comes to dressing a salad. However, if you make your own with healthy fats like extra-virgin olive oil, you can use one to two tablespoons, since healthy fats are essential for the absorption of many of the nutrients your salad contains. Chefs like Gordon Ramsay and Bobby Flay suggest you either put the salad dressing in first or dribble it down the sides of the bowl beside the greens, then use clean hands to gently toss the leaves.

Keep the seeds

Whole tomatoes, for instance, are best because their nutritional sum is greater than their parts, says Schwartz. Canned can be just as good as fresh, as long as you choose wisely. Go for diced tomatoes that haven’t been peeled or whole tomatoes with the peel, says Schwartz. “If you take off the peel, you’re losing a lot of the lycopene, the red pigment that offers the antioxidant benefits. And if you remove the seeds, you lose the anti-clotting benefits from the gel-like substance around the seeds.”

Plan meals ahead

You’re less likely to fall back on old habits (like grabbing takeout) if you make a meal plan for the week. One simple time saver is to cook a double batch of protein-and-mineral-packed quinoa on Sunday. It keeps in the fridge for up to five days and you can use it as a base for a number of dishes, including stir-fries and salads, which are easy to throw together yet filling.

Love your lentils

Lentils are loaded with fibre and protein, making them a fantastic food for controlling blood sugar and helping you manage your waistline (they also reduce your cholesterol). Rinse canned varieties to lower your salt intake. If you’d prefer to process them yourself, soak and cook a bunch at once, divvy them up (a typical can holds a little more than two cups of lentils) and pop them in the freezer. Thaw and add them to stews and soups, or bake with them – lentil cake is delish.

Look beyond local produce

Local fruits and veggies are ideal, when they’re in season – asparagus, radishes and spinach should be ready soon – but in the middle of winter, the selection can be limited. Opt for imported produce as long as it tastes good (no need to waste money on gritty peaches you won’t enjoy), or try frozen fruits or veggies, which Schwartz says, “can be local, fabulous-tasting and full of nutrition.”

Think before you chew

Write down what you’re about to eat before you eat it, suggests Schwartz. It will help you take pause, which will give you a chance to consider if it’s the right choice for you. It’s a good strategy if you’re trying to change your eating habits or maintain new ones.

Pass on the salt

“Instead of heavily processed table salt, add olives to your dish (if the taste fits) or blend naturally salty celery into soups and salad dressings,” says Kotsopoulos.

Invest in kitchen tools

Committing to clean eating means you’ll cook from scratch more often, so make things easy on yourself by buying a top-notch chef’s knife to make chopping a breeze. If you already have a great knife, do keep it sharp; it’s easier to cut yourself with a dull blade.

And, if you don’t already own one, consider investing in an enamel Dutch oven. It’s the perfect piece of crockery for cooking nourishing soups and even baking bread!

Skip seasoning mixes

Those pouches of prepackaged spices for tacos or soups are often high in sodium and preservatives. Instead, play around with ingredients like ground cumin (which is a good source of iron), chili powder, paprika, dried oregano, cayenne or other dried and ground peppers, and garlic powder to find the right flavour match for your next batch of tacos or burritos. Feel free to use dried herbs; they have stronger flavours than fresh, says Kotsopoulos, which make them great for cooking. One caveat: They lose some of their nutritional profile if they sit in your cupboard for too long, so remember to rotate your stock.

Make a date with dates

They’re a fantastic natural sweetener for homemade treats like pudding, energy bites and smoothies. Not only do dates have a low glycemic index but they also contain fibre, which will keep you satisfied for longer than your usual go-to sweets, like candy, chocolate and cookies.

Source

Pack A Healthy Lunch

You get up late, grab some cereal, dash to work and by 11 o’clock realise you’re starving! Sound familiar? If so, you need to rediscover the importance of the pack up, and how to pack a lunch which will save you from the downfall of quick fix chocolate, crisps, high calorie pre-packed sandwiches and fast food outlets.

Don’t Let Time Be Your Enemy

If you don’t think there’s time in your morning routine make it the night before. When time isn’t a concern you will find it can be enjoyable planning lots of healthy treats to enjoy the following day. Use your Food Planner to guide you.

Make Healthy Substitutes

Don’t just leave out all your usual snacks, or you’ll be sloping off for a sly chocolate bar or pack of crisps at your usual time! Try to find healthier alternatives - look for low fat crisps, and snack or treat size chocolate bars and fill up with healthier snacks…

Plan Your Snacks

Snacks are the perfect way to control your blood sugar levels and hence your hunger. Plan a few healthy snacks for the times when you know you get hungry. Low fat yogurts, carrot batons with cottage cheese or a slice of wholemeal bread with honey (or reduced sugar jam) are better alternatives.

Look Out for Individual Packs

If time really is of the essence, there are plenty of pre-packed snacks available at the supermarket. It’s just a matter of choosing the healthy options. Small boxes of raisins, small tins of fruit in natural juice, or even a banana are good choices.

Don’t Fear Fruit

If you’re not used to eating fruit, don’t punish yourself by chucking in the "dieter’s apple". Unless you’re an apple lover, you won’t eat it! Try to make it fun - slice it up, coat it in lemon juice (to stop it going brown) and toss in a few red grapes. Now you’ve got some interesting finger food for that 11 o’clock low! Make it bitesize and mess free and you’re more likely to indulge - pineapple or melon cubes, orange and kiwi slices, or a handful of berries are all ideal.

Don’t Let Drinks be Your Downfall

Swap your cola for a pure, unsweetened fruit juice – a 200ml carton will also count as one portion of your "5 a day quota". Keep thirst at bay with water (aim for a minimum of 6 glasses a day). If you’ve been drinking 3 or 4 cans of cola a day, you’re probably addicted to the caffeine and will need to wean yourself off gradually - aim to cut back to a maximum of one a day and make sure it’s diet.

Satisfying Sandwiches

Make your sandwiches interesting - like the ones which tempt you from the supermarket shelf! Wraps, pittas and bagels all make a welcome change from the sliced white bread with ham routine. Go easy on the meat or cheese and fill it up with salad. Try leaving out the butter or mayo and using a healthy option salad dressing to add taste, not fat.

Substitute with Soup

Soup is a wonderfully warming and satisfy alternative to sandwiches. Don’t be tempted by the sachet types - they won’t fill you up. Look out for a healthier choice soup with plenty of potatoes and vegetables. If you can’t heat it at work, do it in the morning and pop it in a flask. Treat yourself with a delicious, fresh wholemeal roll (no butter!)

Source

http://www.weightlossresources.co.uk/logout/news_features/healthy_packed_lunch.htm