Say no to fad diets:
The only thing that gets the fat and the inches off and keeps them off is a sensible, low- fat sugar food plan, which limits calorie intake, combined with the correct type and amount of exercise.
Fuel your morning with fresh fruits:
Fruits are best consumed in the morning, one at a time, with an hours gap between the first and the next.
Mini meals make your day:
Square meals tend to make you rounder. Swap two- three large meals with smaller meals taken through the day. The body will use up calories from your meal instead of storing any excess in the form of fat.
Use the RPH (Rate of perceived hunger) scale:
This is a very effective mental tool. Think of 0 as an indication of extreme hunger and 10 as being stuffed. Make it a point to stay between three- eight at all times. If youre starving, chances are that you will overeat during meals. Begin to eat when youre at about three on the scale. Stop when youre at seven- eight at which point you are full but not stuffed.
Size matters:
Starved? You are bound to overeat. Start your meal with a tall glass of water. It will fill you up and there will be no place for a large meal.
Sip your soup:
Studies reveal that a bowl of soup before a meal will curtail your appetite as it is filling and takes relatively longer to eat. As the brain takes about 20 minutes to realize that your stomach is full, sipping some soup proves useful in bringing quantity control.
Proteins and Cons:
Did you know that even the Indian vegetarians get two- three times more protein than is actually required? Besides overloading the kidneys and the liver, excessive protein is stored in your body as fat.
Train your abs:
Apart from making you look good, a strong med- section adds to your backs strength and can boost your performance in sports.
The inches, not the weight, matter:
If your diligent workout hasnt resulted in weight loss, dont fret. It may be that you have built up muscle tissue, which weighs more than fat. Go by the evidence on your measuring tape, in the way your clothes fit or the way you appear in the mirror.
Be a social animal:
Join a gym. Sign up for an aerobic class. Meeting people who share similar goals and problems will inspire you to work hard towards your own weight- loss objectives. Studies show that such interaction helps people lose twice as much in terms of fat and inches than if they were doing it alone.
