No matter what the experts
say, dieting is not like riding a bicycle. Whether you’ve ridden in the Tour De
France or are still on training wheels, bike riding technique always comes back
quickly and with ease like you never stepped away from the saddle. This is NOT
the case with dieting however.
Whether you’re 65 and
you’ve been “dieting” all your life or are on your first bout to try and get
rid of the freshman 15, dieting does not come with anymore ease on the tenth go
around than it did on day one.
The following list is
comprised of diet tips for “beginners,” but let’s face it, every time we hop
back on the bandwagon and pick up the diet reigns again we all tend to feel
We know this isn’t what you
want to hear (what you want to hear is that we’ve discovered a method of breathing
that allows you to shed 5 pounds a day), but it’s the reality of it. Those who
set realistic weight loss goals are more likely to hit them and remain
motivated than those who vow to lose 10 pounds per week.
Why? Because those who set
attainable goals are more likely to maintain their diets when they hit those
goals. It seems obvious, right? You’d be surprised however at the amount of
people who set out with big dreams of tremendous weight loss and then crash and
burn after week one and run to the Oreo aisle to soothe their confidences.
Start small, especially if
this is your first time dieting. Even if you have ample weight to lose it’s not
safe to lose more than 1 pound per day, and realistically, a goal of 1 pound
per week is considered “attainable,” especially if you’re working your way into
habits that will turn into a lifestyle.
2. Up your Water Intake
those who aren’t used to drinking that much water daily, this is going to be a
shock to your body (and in the number of times you’ll be visiting the
restroom). The rule of thumb for daily water consumption is: 1/2 your
body weight = ounces of water required each day.
For an individual weighing
150 pounds, this means 75 ounces of water or 3-4 medium water bottles. Starting
carrying a water bottle with you everywhere you go. The plastic kind with a
straw tend to be the best because you can sip out of them whenever you want
(without having to screw and unscrew a cap).
Drinking water is going to
affect your body and weight loss in 3 main ways:
1). Staying hydrated allows
your body to function at its peak (this means your metabolism will stop being
so sluggish and start burning calories).
2). Consuming more water
than usual is going to flush your system of excess water that’s causing you to
bloat as well as rid your body of toxic build up that can attribute to weight
3). Drinking water when you’re hungry helps bring on a temporary feeling of fullness. You can naturally control your appetite and fight off hunger cravings by drinking more water.
When planning meals, it’s
important that you follow the 3-3-3 rule. This means you divide your plate into
thirds and fill one third with veggies (or a salad), one third with protein
(preferable lean meats like chicken, turkey, or fish), and the last third with
a healthy grain like brown rice, quinoa, etc.
Dividing your plate this
way (particularly your lunch and dinner plates) allows you to balance your
meals properly and also helps with portion control.
You can use this method
while grocery shopping as well. Another rule of thumb for the healthy eater is
to only shop around the perimeter of the grocery store (where less processed
foods are found). This way you can focus your meals on foods consisting of the
3 groups we mentioned above.
4. How to Diet By Avoid Hunger Cravings
When you start a diet (no
matter how many diets you’ve done in the past), you’re going to fall victim to
hunger cravings as your body weans itself away from being fed whatever,
whenever it wants.
Hunger cravings can range
from simply bring irritating to causing painful headaches, especially if you’re
trying to come down from a diet high in processed sugar.
The headaches will go away
but to avoid catering to these snacky needs you can:
• Chew a piece of
• Drink more water (adding
lemon to your water makes it less bland and more appealing)
• Get up and walk around
• Take a power nap
• Sip on coffee (the
caffeine will settle your appetite)
• Eat a handful of nuts
• Brush your teeth
5. Find a Supplement that Caters to your Needs In Diet
loss supplements often get a bad rep, there are several on the current
market that are not only safe, but that will actually help you reach your
weight loss goals.
When looking for a weight
loss supplement that’s right for you, it’s important to consider your weight
loss needs and decide what you truly struggle with.
portion control is the issue, you need to look for an appetite suppressant,
if you have trouble maintaining an exercise program because you’re constantly
tired, then fat burners often contain mild stimulants to give you the
“get-up-and-go” you need to go yourself to the gym. Lastly, if you’re over 30 and
you feel like your metabolism is keeping you from burning an adequate amount of
calories then you should be looking for a metabolism booster or thermogenic
most effective weight loss supplements are those that contain a
variety of ingredients that attack weight gain from all of the angles mentioned
Additionally, to be absolutely safe and take care of your health, we suggest speaking with your health care provider and discussing and medications you’re currently taking to make sure the weight loss supplement you choose isn’t going to interact negatively with any of the meds you’re currently taking.
Ready, Set, Go
Whether you’re a rookie or
an old-timer in the realm of dieting, the first week is going to be the hardest
as you change your diet drastically and begin to exercise regularly. Don’t give
up though when the headaches set in and your energy drops. Your energy,
stamina, and mood will improve as you begin to see your efforts rewarded with
now and don’t become frustrated when you cheat or skip a day at the gym.
There’s never going to be a good time to give up your favorite foods and losing
weight is a process that takes work but as you make the practices we talked
about part of your daily routine, you won’t find yourself having to “diet”
quite so often.
Supplementoo is a supplement review blog started by Lisa Rey (Founder of crazybulkproducts) just to provide readers a better experience by giving them honest and reliable reviews. Supplementoo is a group of 21 professional bloggers, doctors, nutritionist and bodybuilders to help you get results, the fast and easy way. Period