10 Great Tips For Painless Weight Loss

When you think of weight loss, what comes to mind first? Deprivation, starvation, hunger? No wonder "diet" is a four-letter word! Instead of thinking of it as a "diet" (what do the first three letters of that word spell? -- that's right, D-I-E) why not incorporate the following tips to help you say goodbye to 10 pounds painlessly. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks. Fill up on vegetables and keep your taste buds happy with fruit. You can even enjoy your favorite treats, but in moderation.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a journal of everything that you eat and drink. You don't need to know the calorie counts. Just write down what time it was, what you ate, the approximate quantity, and how you felt when you ate (this is especially good if you're an emotional eater). You will find that being more aware of what you are eating helps you to plan healthy meals and snacks and plan ahead for situations when you know there may be a chance of overindulging. You may also want to jot down your weight so that you can monitor your weight loss progress.

2. Eliminate or halve the the use of fat in your food. Obviously, eating a lot of fat will not help with weight loss. If you must use fat in your food, try to use fat that is good for you, such as extra virgin olive oil. If you must use added fat, use half the amounts in your food. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frying pan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc. Sugar makes you crave more sugar which makes it harder to lose weight. Watch your serving portions on these, a little can go a long way and a lot can destroy your weight loss progress.

4. Substitute a lower fat source of protein at meals. Instead of beef, use chicken, fish, beans, cottage cheese, or low fat yogurt. Eggs, nuts and red meat may be eaten occasionally but not every day.

5. Try to have at least one lunch and dinner every week without meat or cheese. Create those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you must have the consistency of whole milk, use 2% instead. Ideally, you should use fat-free or skim milk as you will still get the same benefits as whole milk just without the fat. Choose lower fat cheese and yogurt. When you buy yogurt, check that it does not contain sugar or high fructose corn syrup.

7. Have at least two servings each of fruits and vegetables every day. You can eat more vegetables if you are getting hungry. Fruit can be eaten for dessert or snacks.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning. You can also drink tea (hot or cold) instead of sugary drinks. Drinking tea or water prior to meals will help fill you up so that you won't be as hungry when it is time to eat.

9. Eat slowly and be aware of the food you are eating. Also known as "mindful eating," eating slowly and paying attention to the texture and taste of your food will help you slow down your eating so that your body can register when you are full. It is easy to eat too much if you are racing through your meals or not paying attention to what you put in your mouth. This type of "mindless" eating can throw a monkey wrench into your weight loss progress.

10. Plan your meals and snacks ahead of time. Plan your shopping too - make a list of what you need and stick to it. You also need to account for preparation time such as cutting and storing your vegetables and fruits for a healthy snack. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

Successful weight loss can be painless just be incorporating a few of the lifestyle changes mentioned above. Happy losing!

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