No Sweat Diet

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20 Secrets to Dieting Success Tips #9, #10, and #11

Hello, everyone! How’s your Holy week? I hope you get the chance to meditate and spend time with your loved ones. Did anyone participate in an Easter egg hunt? Moments like this only comes once a year so let’s get the most out of each holiday season. 

Moving forward, let’s get down to business!

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Success Tip #9: Drink a glass of water after each snack

Developing this little habit is a real secret when it comes to dieting success which few people follow but has a massive result on your diet. It will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence. Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more. Follow this little tip and develop it into a habit then before you know it you will be where you want to be and at the weight you want to be. 

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Success Tip #10: Chew slowly and enjoy your food

Guaranteed if you follow this little secret -- you will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down preferably at the table and chew. Eating slower like this will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

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Success Tip #11: Eat your large meals early in the day and smaller meals later

You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. Also as you have been asleep for hours your body has been fasting and earlier in the day is the best time to refuel and provide your body with the energy that is needed.

You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner. Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

So, having said all these, and since we are almost done with our 20 success tips, I hope you are feeling a bit lighter and healthier these days. Let’s do this not only for the sake of wearing a smaller size. Instead, let’s do this so we may live long, happy, and healthy lives. 

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20 Secrets to Dieting Success Tips #6, #7, and #8

Here we are again; almost halfway through! 

How’s your diet journey so far? Have you noticed any improvement? Do feel a bit lighter? Do feel healthier? I hope you are feeling great today. Let’s move on to our journey to good health by talking about tips number 6, 7, and 8 today!

Tip #6: Prepare your own food whenever possible

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While more and more restaurants these days are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible and turn it into a habit. If you cook your own food, you know exactly what contents you are adding in and you will be able to keep a watchful eye over hidden sugar and otherwise processed foods. Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments. It will also be easier to maintain your diet with your own favorite fresh food selections on hand. Tip #7 Invest in a good set of food storage containers

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Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later. For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later. Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work. Tip #8 Eat a form of protein at each meal and as a snack

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Protein....The most important nutrient of all: your body is made of cells that are formed from proteins and amino acids. You should choose a portion of lean protein such as chicken breast, ground turkey, egg whites, fish or lean steak.

Protein should be eaten with every main meal or spread out even with every five to six meals. Protein helps build lean muscle, repair tissue, hair, skin, and nails. A good protein source is a 100% whey protein powder that supplies good amino acids and excellent source of calcium for the bones.

Also in addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "As Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.

Just think eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

So there you have it. Our 3 success diet tips for today! Good luck!

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20 Secrets to Dieting Success Tips #4 and #5

Some of you might be thinking, “Is the person behind No Sweat Diet all skinny and sexy?” Well, before we proceed with the rest of the tips (This is just the beginning ‘coz this blog won’t end when we’ve reached tip #20), let me tell you with all honesty - No, I am not skinny (Well, I used to be...) 

And that’s the reason why I have put up this blog. Let me share what I am doing and let me tag you along to the road of good health. 

Let me clear one thing, though. Being skinny doesn’t mean you’re healthy. Our goal here is not to be skinny (Although let’s be honest -- we’re here to lose a few pounds of weight) but to be healthy so that we could live long and happy.

So, no more long intros, here’s Tip #4: Avoid “white” types of food

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This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack. Basically all white types of carbohydrates are refined and therefore when in your digestive system get converted to sugar/energy. Which if not used gets converted to “body fat.”  

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes. These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.  Huh! Easy eh?...

And so let’s move on to Tip #5: Eat your veggies

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It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a a perfect time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet. If you do a thorough search of vegetables, It's guaranteed that you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks. Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies. Well, that’s all for now. Let’s all stay on track and reap the rewards of living a healthy life. 

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20 Secrets to Dieting Success Tips #2 and #3

On my previous post, we talked about the importance of drinking 6 - 10 glasses of water each day to keep ourselves hydrated and to have good metabolism. Now, without much introduction, here are tips 2 and 3. Enjoy!

Tip #2 - Must eat breakfast. 

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Do not skip breakfast, for breakfast is the cornerstone to any success in a eating nutritiously. It is the foundation for a successful diet. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again." Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the bread group if you skip breakfast. A top tip for making sure you never skip breakfast is to always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around as a substitute. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it. 

Tip #3 - Have 3 meals and a snack in a day. 

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This can be one of the most difficult adjustments to make. After all, you are busy! You already have a full-plate. When do you have time to worry about filling your plate with more frequent meals? Ah! But this one of the top secrets to dieting success. The reality is, eating smaller portioned meals and more frequently throughout the day is another corner stone of a successful diet. Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carbohydrate intake by making sure that your snacks are planned and occur regularly throughout the day. Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. Let’s talk about suggested healthy meal and snacks some time. We still have 17 tips to go. 

Thank you for reading my blog. I will share the next simple tips on my next post. 

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20 Secrets to Dieting Success - Tip#1

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Tip #1 - Drink 6 - 10 glasses of water each day. 

Okay, right off the bat, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really taste like anything. Drinking a cup of water 6 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you start this habit, you will begin to crave water. To start with, First thing in the morning before you eat you should drink a glass of water, this will get the metabolism jump started. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses? So why do experts suggest that we drink lots of water and why is it considered so essential to a healthy life? Well first off it helps to avoid dehydration and it keeps the kidneys functioning well by assisting in the elimination of waste products plus it helps to increase your metabolism which helps you to lose weight.

But aside from listening to what experts tell you, you should make it a priority to listen to your body first and foremost. When you are thirsty, then naturally you will drink water to replenish yourself. Depending on the kind of work that you do, you should try to get into the habit of drinking water regularly or even better, keeping a water bottle handy, especially on really hot days since the heat causes you to sweat and your body loses water and thus you will need to replenish yourself.

This is why water is so important in our lives and success tip number 1. Not only is it zero calories, it is basically the best source for quenching your thirst AND the healthiest. You may consider adding water to all of your meals over time and doing away with fruit drinks and sodas ultimately as it will help reduce your caloric intake and you'll also feel much better without the added sugar that comes with the other drinks.

The first tip is so easy, right? I’ll give you Tip #2 on my next post. 

Thank you for reading!