1. Wait until you feel truly hungry before you reach for food
Your stomach growls for many reasons, not all of them relate to hunger. Wait until your stomach rumbles, most often it’s a sign that your body requires food. Only eat when you get shaky or feel nervous, not surprisingly, how often we eat out of boredom, sadness, habit, or stress.
2. Beware of processed foods
Processed foods contain more calories than whole foods, they are designed to be addictive and keep you coming back till you get fat. Processed foods are high in calories, and have chemical ingredients may cause common diseases and cancers.
3. Keep foods out of your sight
Dozens of studies have confirmed that visibility and accessibility of food are major factors in how much food you eat. When foods are convenient and easy to reach, you tend to eat more of them, more often. The more food you consume, the more weight you gain. If you want to lose fat, simply keep food out of sight, out of reach, and out of mind.
4. Eat low calorie foods
Calories aren’t bad for health. You need calories to provide energy for physical activities, but eating too many calories will lead to excess calories causing overweight and obesity. By choosing foods that are low in calories, and fulfill your stomach, you can control your weight effectively.
5. Avoid junk foods and fast foods
Junk foods and fast foods contain high calories and excessive fat, sugar and salt, which have a harmful impact on health. These high calorie foods loaded with little protein, vitamins or minerals are highly addictive and dangerous, may cause overweight, obesity, type 2 diabetes, and high blood pressure.
6. Load your meals with fruits and vegetables
The more colorful on your plate, the more you get the vitamins and minerals, and the more it helps fill up your stomach with less calories. Most fruits and vegetables are naturally low in fat and calories, you can lose 2 or 3 pounds a week by adding veggies and fruits to every meal.
7. Write down everything you eat
Some studies show that overweight people who keep a food diary, can lose up to twice as many pounds as those who don’t. If you can see how much foods you eat and how bad it is, you can have courage required to cut out calories from junk foods; and you are more likely to be successful in losing weight.
8. Use a smaller plate
A simple way to cut down a large amount of foods you eat is to use a smaller plate. Switch to a plate that’s between 9 and 10 inches in diameter, would result in servings 22% – 30% lower in calories. According to the Small Plate Movement, with a typical 800 calorie dinner, a smaller plate helps you drop 18 pounds per year
9. Count calories
Figure out the calorie of foods you eat in every meal, and try to find foods filling you up with less calories as much as possible. Simply keep track of your daily calorie intake, you can lose 3 pounds with an intake of 1,050 to 1,200 calories a day.
10. Exercise 1 hour a day
Exercise is an important part of success in weight loss. if you burn 500 calories from your workout each day, you can lose about 1 pound a week. There are a number of exercises that can be done using an exercise bike, a treadmill or other gym equipment; choose an appropriate exercise for yourself, and start getting fit right away.