Don't eat your favorite foods. Never snack between meals. Always
avoid the scale. When it comes to shedding pounds, you've probably heard
it all. But unfortunately, these tiny tidbits could end up doing you
more harm than good. Want tried-and-true advice that really works?
Here, we reveal the five most effective diet tips of all time.
1. Grab a snack
It's often said that you shouldn't eat between meals, but diet experts
disagree. Most research suggests that eating six small meals a day, as
opposed to three large ones, helps to maintain energy and keeps
blood-sugar levels from plummeting. What's more, according to a study
published in the British Medical Journal, nibbling throughout the day
helps to jump-start your metabolism, allowing your body to process
calories more efficiently.
2. Hop on the scale
While
diet experts once advised against weighing yourself on a daily basis,
patients enrolled in the National Weight Control Registry have proven
that weighing yourself every day on the same scale can help people to
lose weight and keep it off. Experts attribute the scale's effectiveness
to the fact that people can catch small changes as they occur and take
measures to correct any weight gain immediately.
3. Don't deprive yourself
Eliminating
favorite foods from your diet can actually have adverse effects on your
diet goals. People who sacrifice their favorite treats often wind up
eating several other foods to replace the ones they gave up because they
didn't feel satisfied. Most experts believe that it's okay to eat
virtually any food-the key is moderation. Treating yourself to an
occasional reward can actually be a practical way to limit unhealthy
splurges.
4. Value your veggies and fruits
Fruits
and vegetables are perfect diet foods-loaded with fiber to help you
feel full and packed with vitamins and nutrients to help prevent
disease. But a study conducted by the John Hopkins Bloomberg School of
Health revealed that only 11 percent of U.S. adults are meeting the USDA
guidelines for fruit and vegetable intake. Be sure to keep both fresh
and frozen produce on hand, for a healthy side dish or a quick snack.
5. Enlist the experts
Rather
than try to arbitrarily figure out what's going to work for you, check
in with those who know for sure. For example, a nutritionist or
registered dietician will be able to set you up with an easy-to-follow
eating regimen, while a personal trainer can design a strength-training
program around your individual needs. Worried about these expenses
burning a hole in your pocket? Consider consulting students in a
nutrition program at your local college, or meet with a trainer once or
twice, just to get motivated.
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