When it comes to healthy eating it is very easy find lot of nutritional supplements that promise to make you lose weight and burn fat with little to no effort. Diet programs and nutritional supplements online and on the shelves of supermarkets shout at you screaming “Buy me!”. The hard part is making sure that these various diet pills and fat burners will help you to eat fewer calories and lose weight.

An easier and more healthy option is to make sure your eating habits are healthy.

Almost everyone would like to eat in the healthiest way possible, but we all need a little help because it is impossible in today’s busy world for everyone to become a nutritional specialist. Most people can make small, easy adjustments to their eating habits and choices that can make a big difference in their health and the way they feel.

Following are 10 “Secrets” that can help you to start eating healthier today!

Secret #1

Mix it up! Be adventurous with foods that you know to be healthy and try some new foods or food combinations. For one thing, when you are trying something new, it is not likely that you will consume a massive serving when you are not sure how you are going to like something. You may also find some foods that you really like that you can eat on a regular basis. For example, if you discover you really kind of like fresh spinach, maybe you can start eating fresh spinach as a side dish with your meal instead of something less healthy.

Secret #2

Make your best effort to avoid processed and fatty foods, like most fast foods, when possible. If you have to have fast food, try the most healthy option available. You’ll feel better afterwards that you made an effort to eat healthy. This is especially important if you have a desk job and have to go out for your lunch frequently.

Secret #3

Research and learn new cooking techniques. If you usually deep fry, pop packaged foods into the microwave or just open a can of veggies when you are cooking, try to find better ways of cooking that will preserve the good qualities of your foods. Try steaming fresh vegetables or broiling or grilling meats to drain away fat.

Secret #4

Try to avoid overusing salt. The best way to do this is to get out of the habit of salting your food before tasting it. Most meals are already plenty salty. You do need some salt in your diet, but in most cases, there is already enough salt in your food after cooking.

Secret #5

Try going easy on the condiments too and try using fresh herbs in your recipes.

Secret #6

Sugar is another major problem in many people’s diet. Attempt to cut back on the goodies you consume. When possible, try using a natural sweetener like honey in your drinks and when cooking. Most soft drinks contain massive amounts of sugar. Go for the diet versions. Check the label on soft drinks to see how much sugar they contain and don’t forget, you are usually consuming more than one serving in a can or bottle.

Secret #7

Don’t forget to drink your milk, eat fresh vegetables and healthy grains like whole wheat bread! You know, the basics!

Secret #8

Try not to eat in a hurry. Take your time and chew your food and enjoy your meals. You will eat less. Pay close attention to what your body is telling you. If you’re full, stop eating. If you’re eating something you love but you’re full, save some of it for later. Also, make sure you are really hungry before eating and you aren’t just eating because it’s “time to eat”. Lastly, make sure you are not eating because you are stressed out.

Secret #9

Check the labels on the foods you buy and pay attention to the servings so you are not tricked into getting something that is not as healthy as you thought. These days, there is usually a more healthy alternative if you look.

Secret #10

As always, exercise! Wait, how is exercise an eating tip? It’s not exactly, but exercise will go a long way in making up for any shortcomings in your diet. You’ll feel a lot better too!

The secrets above are only a few of the things you can do to eat more healthy and have a more balanced life. If you give them a try and you fail, don’t worry about it. Just keep trying. Old habits die hard and it does take some time to form new ones. Remember that Rome wasn’t built in a day and keep in mind that gradual changes that you really care about are more likely to stick than drastic changes that you can’t sustain over time. Best of luck to you!

When you’re ready to lose any weight over 5 pounds, your mentality should be on changing your lifestyle and dropping the weight gradually – not doing everything you can to lose weight in a short time span. This approach increases the likelihood of keeping the weight off. While getting your body accustomed to a healthier you, chart your progress in a weight loss blog. Even though you might not be able to see the fruit of your labor early on, by blogging on your progress and changes made, you can start to see results and feel the momentum.

Before tackling any of the steadfast and true methods of losing weight, change simple things about your diet and exercise. For one, replace soda and any other high sugar, high calorie drinks with water. (You may want to still have some fruit juice). A water replacement will automatically slash your daily calories and you’ll hardly even miss the other drinks. After all, you’ll still be able to eat what you want.

The next weight loss tip is to stop eating two and a half to three hours before you go to bed. The logic behind this is you are burning very few calories while asleep so any calories you consume prior to bed time are going to convert into fat and added weight.

While you implement the two strategies above, blog each day about the changes you have made. At the end of every 5 days, go ahead and track your progress. This can include weighing yourself, checking for inches lost around your waist, hips, arms, and thighs, and adding up your potential calories saved. You may not see any results in the beginning, but as you continue to change your lifestyle for the healthier, you will experience success.

After making the two small changes above, phase yourself into two more easy fixes..

First, make a commitment to walking just 15 minutes a day. This small amount of time can make a world of difference in your number of calories burned. Add these calories to the ones you saved above and you’re really cooking.

Another alteration comes from your diet. Try switching one unhealthy or lacking meal a day to a well balanced, nutritious meal. For example, if you are going to eat pizza for dinner, switch to boiled chicken, spinach, and fruit for desert with skim milk to drink.

By continually converting your way of living into a healthier one with small alterations along the way, you will get in shape and lose the weight. Make sure to chart your progress along the way so you can see how far you’ve come.

Put the foods you eat to work for you to increase your fat burning powers!

Lose Weight While You Eat: Five Foods That Speed Up Your Metabolism & Help You Lose Weight!

by Craig Watkins

Here’s the basic concept of dieting: burn more calories than you take in. It’s that simple. But, if dieting is so simple why do most diets fail?

Briefly, most diets fail because as soon as you change the amount of food you are consuming with your diet, your body goes into self-defense mode and your metabolism begins to slow down to preserve it’s stores of energy. You will normally lose some weight at the beginning of a diet, but as you start to see some success you may be tempted to start to return to your old diet. This is where the “yo-yo” effect starts. Your metabolism is slower now because of the diet you have been on and will take some time to get revved back up to it’s normal rate. The result? Your body refuses to burn as many calories as before and you start to regain the weight you’ve lost and then some.

So what can you do? Why not put your metabolism to work for you by carefully selecting foods that will speed up your metabolism instead of reducing your calorie intake to levels that will make your metabolism slow down?

Following are five foods that speed up your metabolism to turbo speed!

1 -  Broccoli

Broccoli is very high in calcium, which has been shown to enhance weight loss,  and Vitamin C, which aids in calcium absorption. So how can you go wrong? And that’s not even the best part. Broccoli is also what is called by some a “negative calorie” food. This means that you actually burn more calories eating and digesting broccoli than you take in from the broccoli itself. Instant weight loss and you don’t have to do a thing!

Other “negative calorie” foods similar to broccoli include lettuce, zucchini, celery, cauliflower and asparagus.

2 – Hot Peppers

Hot peppers of the jalapeno, habanero and cayenne variety contain a chemical called Capsaicin that can cause your metabolic rate to increase by as much as 25%! And the effect may last as long as three hours after you have eaten. Capsaicin causes the release of stress hormones that speed up your metabolism and heat up your body. That explains why your face gets sweaty too.

3 – Lean Red Meat

Recent research suggests that lean red meat should be consumed at least once a week. Red meat contains creatine monohydrate which aids your body in using more of the creatine phosphate (ATP) in your system which is used to build muscle. More muscle means more fat burning!

4 – Garlic

Garlic has been shown to have a thermogenic, or heat generating effect in the body which also increases metabolism. Garlic aids in keeping blood-sugar levels stable helping to control the release of insulin, which helps to maximize the burning of bodyfat.

5 – Grapefruit

High insulin levels cause your body to store fat and grapefruit will lower your insulin levels. Grapefruit is also high in fiber which causes your body to burn the extra calories to break this fiber down.

Now that you are armed with the facts on these five foods that speed up your metabolism, you can make simple changes to your diet to give your metabolism a fighting chance. The best part is, these are only a few of the foods you can use to battle the bulge!

Craig Watkins is the owner and operator of FitnessForBusyBodies.com.

This article is one in a series of articles of suprising “everyday” things you can do to lose 10 pounds.

Lose 10 Pounds – Have You Heard About Snacking?

by Bob Rouse

As you try to gather good advice for losing weight and staying healthy, you’ve probably heard that between-meal snacks lead to extra pounds. You’ve probably also heard that “grazing,” an all-day intake of small amounts of food, is a sure route to weight control.

Keep listening: the best path is somewhere in between. According to the Centers for Disease Control and Prevention, most healthy eating plans allow for one or two small snacks a day. The CDC also points out the plain—but often overlooked—fact about weight loss: To lose weight, you’ve got to eat fewer calories than your body uses.

Do the Math

Try to limit your snacking calories to less than 10 percent of your daily calorie target. (If you’re unsure of your target, you can use the Mayo Clinic’s online calorie calculator. If your target is, say, 2200 calories, a snack shouldn’t hold more than 220 calories.

To figure out how many calories your snack contains (again with the math), find a reliable calorie counter online or simply read the Nutrition Facts panel on packaged food.

Snack Smart

Snacking can be used as a bridge between meals, a midday energy boost or a way to curb your appetite right before a meal. But hold on there, hoss: Snacking doesn’t mean one or two hundred calories of junk food. The trick is to snack smart:

1. If you plan ahead and keep healthy snack foods on hand, you’ll be less likely to rely on chips and candy bars from vending machines and convenience stores.

2. Any sugar (even in fruit) will give you a quick energy boost … and then a crash. To even out the energy flow, be sure to include a protein with your snack (almonds, yogurt, turkey, etc.)

3. Certain hyphenated words point to healthy, filling foods. Keep these in mind as you plan your snacks:

• Fat-free
• Whole-grain
• High-fiber
• Low-calorie

4. Beware of foods that will ruin your smart-snacking strategies. A granola bar or a bag of trail mix might sound outdoorsy and healthy, but they can be loaded with sugar and fat. Read the label to find out for sure.

Searchable snacks

With these tips in mind, use the Internet to search out snack solutions—ideas and recipes—that include healthy foods you like. The results can help you add variety to your snacking plan. If you’re a fan of peanut butter, for example, search for “healthy snacks” and “peanut butter.” Or “fresh fruit,” “cheese” or even “pizza.”

No matter what you’re hearing, it’s OK to snack—really, it is. Just keep it planned, healthy and tasty.

Bob Rouse, a Kentucky-based freelance writer, used exercise and better eating to lose 50 pounds (and holding) several years ago. Married and a father of two, his hobbies include running and drinking coffee – though not at the same time.

This article is one in a series of articles of suprising “everyday” things you can do to lose 10 pounds.

Lose 10 Pounds – 6 Tips To Make Fruits and Veggies

Your Weight-loss Buddies

by Bob Rouse

You’ve heard it all your life from moms and dads and docs and teachers: “Eat your fruits and vegetables.” After the first, oh, ten thousand times, these words probably began to lose meaning for you—especially if you didn’t get the details.

But hey, when Mom said, “Don’t play with matches,” she didn’t need to list each household item or body part that could catch on fire, did she? But if you’re a stickler for details—we’ll give you the details.

Big picture first, though: Remember that losing weight is not complicated. It’s all about calorie intake versus calorie expense. Losing weight isn’t complicated, but it’s not easy, either, especially when you’re hungry. Here are six things to keep in mind when including fruits and veggies in your weight-loss plan:

Tip #1:

Water adds weight to food, which gives you the feeling of fullness without stuffing you with calories. And most fruits and vegetables have lots of water. (That’s what’s dribbling down your chin, there, bro.) Here are the top fruits, water-wise: strawberries, watermelon (who’d a-thunk?), grapefruit, cantaloupe, peach, raspberries, pineapple and oranges. Water-heavy veggies include: cucumbers, zucchini, radishes, tomatoes, spinach, sweet peppers and iceberg lettuce (but see #6).

Tip #2:

In addition to water, whole fruits and vegetables contain fiber, another substance that makes you feel fuller. Research shows that eating whole apples, oranges and grapes gives a greater feeling of fullness that drinking the fiber-free juice of those fruits. And that goes for other fruits and vegetables, too. Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease. To maximize your fiber feast, go for apples, beans, broccoli, pears, peas and spinach.

Tip #3:

As a rule, you’re better off eating whole fruits than drinking fruit juice, because you’re missing out on two beneficial elements: skin and pulp. The skin interacts with sunlight and forms colored pigments, including carotenoids and flavonoids, that protect our health and give nourishment. Pulp also provides flavonoids and vitamins, but, like the skin, it’s often left out of store-bought juice. Plus, whole fruits provide more fiber (see #2). Buying juice isn’t bad, but read the label! Check to see how much real fruit juice is used, and how much sugar (sucrose or high fructose corn syrup) is added.

Tip #4:

Synergy is another reason to opt for whole fruits and vegetables. Veggies and fruits contain nutrients and chemicals called phytochemicals that have potent powers of healing. But you can cram all those ingredients into a pill, right? Wrong. The whole fruit or vegetable is greater than the sum of its parts, as the substances act together to boost the overall effect. And what an effect: Phytochemicals in fruits and vegetables stimulate the immune system, enhance cancer-fighting enzymes and serve as anti-inflammatories.

Tip #5:

So we’ve sold you on “whole.” But you can stay ahead in the weight-loss game by choosing canned or frozen fruit and vegetables, too. Most frozen and canned foods are processed within hours of harvest, so their flavor and nutritional value are still intact. Studies show that recipes prepared with canned foods had similar nutritional values to those prepared with fresh or frozen ingredients. And canned and frozen foods often require little preparation, with washing, slicing and measuring done prior to packaging. One word of warning, though: syrup. Canned fruits are often packed with sugary syrup, so choose those with more water and less sugar.

Tip #6:

As long as you’re using fruits and veggies to lose weight, go for the biggest nutritional bang. While all fruits and vegetables contain those beneficial phytochemicals we mentioned in #4, the greatest concentration is usually found in the most intensely colorful fruits and vegetables. Go for dark green, deep purple, bright yellow, etc. See how many colors you can blend in your fruit salad or veggie combo. And liven up your pizza with colorful toppings such as green broccoli, yellow peppers and red tomatoes.

You’ve been told all your life to eat your fruits and vegetables. But when you turn to those foods to maintain a healthy weight, you’ll find that whoever told you (moms, dads, docs or teachers) were right!

Bob Rouse, a Kentucky-based freelance writer, used exercise and better eating to lose 50 pounds (and holding) several years ago. Married and a father of two, his hobbies include running and drinking coffee – though not at the same time.

Stamping out the ‘Buts’

by Sonia Devine

Wouldn’t it be great if losing weight was as simple as just wanting it to ‘happen’? Unfortunately it’s not as simple as wanting it to happen. If you want to maintain a healthy weight, you need do a bit more than just want it. You must want it bad enough to do something about it. Throughout the years I have had many conversations with people about hypnotherapy and how it can help people. Since many people associate hypnotherapy with losing weight and smoking, these conversations produce some very interesting insights.

For example, some people say to me: ‘Oh Sonia, believe me; I really WANT to lose this weight…I have tried absolutely everything in the past’. It is usually at this point the ‘buts’ come into the conversation. ‘But’ language is insidious; it says ‘I do not have a choice. I am not in control’. When you use ‘but’ language, you are giving away all of your personal power. So how do you know when you have a case of the ‘buts’? Here are some really common signs:

* ‘I want to lose weight but I have no willpower’;

* ‘I want to lose weight but I don’t have time to exercise’;

* ‘I want to lose weight but I can’t seem to walk past the chocolate aisle in the supermarket’;

….and so the list goes on. And no, I don’t always jump to the conclusion that these ‘buts’ are just excuses. I genuinely believe that the people I talk to actually feel they are powerless. I also know something that these people probably don’t know: they are slaves to their own negative beliefs. That is, they have not yet been show how to use their minds to create what they want. They continue to focus on what they don’t want and as a result, they get more of the same; more disempowerment; more disappointment; more ‘blah’.

But what they don’t know is that it doesn’t have to be that way. Do YOU have a case of the ‘buts’? If so, write them down on a piece of paper. This is probably the most constructive thing you could do for yourself, because as you do this, you will reveal to yourself your own negative beliefs; that is the beliefs that have created your current circumstances; the beliefs that have created your current weight!

It is only necessary to want to do something and to know how to do it in order to be able to do it. So maintaining a healthy weight is about wanting it badly enough; wanting it enough to make time for physical exercise; wanting it enough to pass by the chocolate aisle at the supermarket. If you are having trouble losing weight, ask yourself: ‘How badly do I want this?’ Perhaps you don’t really want it at all. Perhaps someone else wants it for you and you don’t really want it yourself. Or maybe you’re so terrified of failing you simply can’t get started.

But getting started so very important! On the other hand if doing it all at once is too overwhelming for you, why not start small? Take an apple into work for morning tea rather than buying a donut. Have a skinny cappuccino instead of a full-fat one. Every little bit counts. ‘Anna’ did exactly this. She was so morbidly obese that making huge changes was far to overwhelming for her. So she started small. She had half a donut with morning tea instead of a whole donut. She ate fresh vegetables with her meal instead of rice or pasta. That way, she didn’t feel as though she was depriving herself; and yes, she DID lose weight!

One of my clients said to me: ‘Sonia, I have been skinny all my life. I just want to lose a couple of kilos off my stomach. Why is this so difficult for me this time?’ After we reviewed his existing diet we found lots of little ways for him to cut down on his calorie intake. We started off with the cups of coffee. When we added it up we discovered that ‘Laurie’ was consuming 6 cups of coffee each day, each with a whopping 3 teaspoons of sugar!!! Can you imagine how thrilled he was to find that by making a few adjustments here and there he was able to shift the weight within a month despite having tried and failed for the past two years? ‘Laurie’ took control, and he did it by starting small.

If you want to lose weight and keep it off, start small and build up your ‘success muscles’. The most important thing is to do something different; anything different. As you do this, you begin to say ‘no more ifs or buts’; you will surprise yourself at how successful you can be. So congratulations in advance!

Sonia Devine is one of Australia’s leading experts in weight loss hypnotherapy. Want to learn more about how to achieve permanent weight loss? Claim your FREE Weight Loss E-book here => http://loveyourselfslim.com.au/free_stuff
Article Source: Physical Fitness Articles|Free Fitness Articles|Health and Fitness Articles|Conditioning|Diet

Many people believe that having 5 or 6 small meals a day will make them put on weight but in actual fact it will help them lose weight!

Most people eat three meals a day: breakfast, lunch and dinner. The problem with only having three meals a day, or even fewer meals, is that there is a large gap (greater than 3 hours) between meals. This large gap between meals results in a substantial decrease in the body’s blood glucose level. This causes the body to invoke its ‘Anti-Starvation Response’.

Consuming 5 or 6 small meals a day is enormously beneficial from a weight loss point of view and cannot be overemphasized. It keeps your body’s metabolism elevated, which means you burn up more calories and therefore more fat during the day.

Having 5 or 6 small meals a day (ideally every 2-3 hours) means your body is constantly supplied with the energy it requires to function, as well as the amino acids it needs to maintain and build body tissues.

The feeling of hunger is also dramatically reduced, as is the tendency to over-eat at each meal. People who only eat three or fewer meals a day have a greater tendency to over-eat at each meal because they feel hungrier than people who tend to ‘graze’ (eat more often) throughout the day.

This tendency to over-eat is even more pronounced in people who skip meals to lose weight. Skipping meals results in uncontrollable urges to binge eat, especially during the evening – the worst time of the day to be consuming a large amount of food.

Following is a summary of the advantages of consuming 5 or 6 meals a day:

Increased metabolic rate

This increase in metabolism occurs because the body is being constantly supplied with energy (food) every few hours. Through the process of digestion, the body is forced to expend more energy.

Also, since the blood glucose level remains more stable, the body’s metabolism doesn’t have to slow down as it would if only three meals were consumed.

Positive nitrogen balance

Nitrogen balance is a measurement of how much nitrogen is lost (through sweat and urine) against how much nitrogen (from protein) is gained through dietary intake (food). Nitrogen balance determines whether the body is breaking down body tissue (negative nitrogen balance) or building up body tissue (positive nitrogen balance).

Ideally it is best to keep your body in a positive nitrogen balance at all times. Maintaining or building tissue (particularly muscle) means your body’s metabolism will remain elevated, making it easier to burn off body fat and lose weight.

Having protein in each of the 5 or 6 small meals a day means there is a constant supply of tissue-building amino acids to assist in the maintenance and building of lean body tissue, which includes muscle.

When you eat only three meals a day your body will be in a negative nitrogen balance at some times during the day because of the delay between meals, even if you eat protein at each of these meals.

Reduced hunger

Feelings of hunger are reduced when there is a constant supply of glucose to the brain. This can be easily achieved by consuming 5 or 6 small meals a day and by ensuring there is a slow influx of glucose into the bloodstream.

Sustained energy

By having 5 or 6 small meals a day there is a constant supply of glucose in the bloodstream, sustaining energy levels. This is in direct contrast to having three meals a day, which results in large fluctuations in blood glucose and therefore, energy levels as well.

Reduced fat storage

Another reason why having 5 or 6 small meals a day is so effective for losing weight is because smaller meals don’t affect the blood glucose level and in turn, insulin levels, as dramatically as three larger meals do. A lower insulin level means there is less opportunity to convert carbohydrate into fat.

Eating more frequently also means the body is constantly using up energy digesting food. This is why eating breakfast is so important – it gives your metabolism a ‘kick-start’. If breakfast is skipped, your metabolism and therefore your body’s fat-burning ability stays sluggish until your first meal.

Increased fat mobilization

Your body’s tendency to mobilize fat for fuel increases with smaller and more regular meals. This is mainly due to the fact that insulin levels are low. A low blood insulin level means more fat can be mobilized from the body’s fat stores.

On the other hand, a high level of insulin inhibits the mobilization of fat for fuel and larger meals tend to promote the release of greater amounts of insulin from the pancreas.

So become a grazer and watch the weight fall off your body!

Copyright (c) 2009 Stephen Smith

To receive your FREE weight-loss e-book titled, ‘How To Lose All The Weight You Want In The Next 90 Days!’ click here Stephen Smith is the part-owner of Body Concepts, an Australian supplement company, and Focus On, a health and lifestyle magazine. Stephen has been involved in the health and fitness industry for over 18 years and has a science degree from UWA. His website is: Quick Weight Loss Principles
Article Source: Physical Fitness Articles|Free Fitness Articles|Health and Fitness Articles|Conditioning|Diet

Most of you have tried diets and have failed for one reason or another. Most people try to follow fad diets that work at first, but then the results slowly fade away and you are back to your old eating habits. Well, here are a couple of changes you can make to your everyday life, that will not only help you reach your goals, but will help you continue to maintain that goal you have reached. You don’t have to make drastic changes or drastically restrict the amount of food you eat. By following these simple tips, I am sure you will start down the right path to a healthier you.

1. Eat less calories and burn more fuel!

You have to create a calorie or energy deficiency to stimulate the body to burn off body fat.

That means eating less and burning more, either by eating less fats, carbs, or a combo of the two.

2. 3500 calories = 1 pound of body fat!

To lose 1 pound of body fat you have to burn off an extra 3500 calories.

Do this over a course of a week. 3500 divided by 7 = 500. So try to take in about 500 less calories per day.

If you exercise, then your caloric intake may not be so drastically reduced because of the extra calories you are burning through exercise.

3. Take in more protein while dieting

Cut calories from carbs and fats, while keeping or upping your protien intake.

This will cause your body to supply protien to your muscles while exercises on a diet and more importantly will cause you to feel fuller at meals.

4. Disrupt your diet habits

Over time your body adapts to your schedules and daily rituals.

When your diet stops working or the results have slowed down, don’t abandoned your diet.

Instead vary your habits.

Come of your diet and eat within reason on foods you don’t typically eat on your diet.

This switch will ramp up your hormones that tend to plummit when dieting, then after a day or two go back on your diet and fat burning will continue.

5. Eat plenty of fiber

Fiber will help you feel fuller between meals and help strafe off any hunger pains.

Also, high fiber carbs (oatmeal, whole grained bread, beans, brown rice) help to slow down digestion and cause the body to work harder to digest food.

More work = more calories burned. When more calories are burned less calories are stored as body fat.

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This article is one in a series of articles of suprising “everyday” things you can do to lose 10 pounds.

6 Tips On Using Water To Lose Weight

Tip #1:

Our body needs a lot of water and you should be drinking plenty of it. Water is not just way to flush out toxins, but also having more water in your system will generally make you feel healthier and more fit. This in itself will discourage the tendency to gorge when you eat. And, the best thing about water is that is has no calories at all!

Tip #2:

Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you will most likely feel the need to eat less for breakfast. A glass of water releases digestive juices and lubricates your insides. Have your morning cup of coffee, but have it after a glass of water.

Tip #3:

Drink a glass of water before you start a meal. Water naturally needs some space and you will feel more full without actually having to stuff yourself.

Tip #4:

Have another glass of water during your meal. This is another way of making yourself feel full so you can actually get up from the table having eaten less but still feeling full at the same time. Instead of drinking your water in one gulp, take smaller sips after each morsel of food. Doing this will help your food settle faster so you get that feeling that you are full faster.

SIDENOTE: Water plays a vital role in weight control, but we seldom give water the credit
it deserves. Did you know that over 66% of your body weight is nothing but water?
Amazing if you think about it!

Tip #5:

Stay away from sweetened bottle drinks, especially sodas. All of those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut back on sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas. Or, drink water instead!

Tip #6:

Include in your diet things that contain more water like tomatoes and watermelons. There are many fruits and vegetables that contain 90 to 95 % water and no fat, so you have nothing to lose by feasting on them. You can get filled up without adding to the pounds.