Most people out there have tried dieting at some point in their life. Most, unsuccessfully.
However, a few do get it right. By following this tips I will present you with in this article, you will be one step closer to being one of the few who DO get it right and achieve their fitness goals.
Tip #1: Track your Macros
Tracking your macronutrients is just about the best advice I could give to anyone who is following any diet and looking to lose or gain weight. It’s surprising the amount of people who are unsure about what they are actually eating.
Only when you start to track your macros will you realise you haven’t been eating enough protein, but have been going over on fat whilst overindulging on sugar.
I would recommend that you use apps to monitor your macros (or do it manually, with a trusty notebook.) You should first calculate your macros. Once you have done this, you can enter your macros and calories as your daily goal.
From then on you can go ahead and track everything you eat throughout the day either by searching the app’s database or scanning the barcode of the foods you eat. If you made a meal yourself, you can manually add it in as well as adding in frequent meals to easily add right at your fingertips.
Tip #2: Eat small meals frequently
There are many advantages to eating frequently. First of all, it keeps your metabolism firing all day long, meaning your body is in an optimal state for burning fat throughout the day.
It also prevents you from overeating, as you will be eating small portions of food regularly, so binging will be a thing of the past.
Furthermore, it will help prevent cravings, since you will rarely be hungry. This means you can stay on track with your macros without going overboard – meaning that you will be able to function efficiently throughout the day as you will have a constant supply of energy and will be able to push harder throughout your workouts.
It may also save you from feeling lethargic after eating a large meal!
Tip #3: Hydration
Staying hydrated throughout the day is essential for our wellbeing whether dieting or not. However, many fail to realise the power water possesses for those who are following a diet, especially one which restricts calories.
Water fills you up with volume and is calorie free. When many people believe they feel hungry, they are actually just thirsty. This is an easy mistake to make and can lead to unnecessary snacking which will deter from your weight loss goals. Next time you are feeling a little peckish, drink a large glass of water and see how you feel in 15 minutes. I guarantee your ‘hunger’ will have passed.
Try to stay away from drinks such as soda, which could dehydrate you further. If you want a little flavour in your drink, try flavoured water or sugar free cordial.
Tip #4: Low calorie foods
Bulking out your meals with low calorie, but filling, foods can help them go further without harming your calorie intake.
There are plenty of foods which you can do this with, but vegetables are optimal since they have excellent micronutrient profiles and are very low in calories.
A few examples would be:
✓ Cottage cheese & rice cakes
Tip #5: Follow a set out diet or meal plan
There are plenty of diets out there which are suited differently to different individuals.
For example, intermittent fasting is excellent for people who are short of time throughout the day or those who are restricting their calories by quite a large amount.
For example, The Paleo diet may be recommended for someone looking to lose weight quickly that is willing to only eat a small variety of foods – although this is not recommended for long-term.
IIFYM (if it fits your macros) or flexible dieting is suited best to those who find it hard to exercise as much self-control and wish to allow themselves to have a few treats throughout the day.
Take Home Message
These 5 tips may just help you get on track towards reaching your weight loss goals! If you follow each of these steps and keep to your diet, hopefully you’ll have the weight drop off in no time.
Check out some of the other articles on The Zone for more diets, nutritional tips and exercises to help you reach your desired fitness goals!