Paul Andrews - 50 Quick Diet Tips

Title Page

50 QUICK DIET TIPS

By

Paul Andrews

Publisher Information

50 Quick Diet Tips

published in 2012 by Andrews UK Limited

www.andrewsuk.com

This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out or otherwise circulated without the publishers prior written consent in any form of binding or cover other than that in which it is published, and without a similar condition being imposed on the subsequent purchaser.

Copyright Paul Andrews 2012

The right of Paul Andrews to be identified as author of this book has been asserted in accordance with section 77 and 78 of the Copyrights Designs and Patents Act 1988.

Foreword

These 50 Quick Diet Tips, are to help you lose weight. Following them will help you, to help yourself. I believe, having gained and lost weight several times, I have always had more success by having a balanced diet, and trying to stick to the basic tips as found in this book. It is based on sensible, common sense ideas, rather than fashionable crash diets. It will not tell you what to eat, but more of how you should eat. Soread the book, make your plan, and start your diet today. Good Luck!

50 Quick Diet Tips

1. Read everything you can - the more you know the more in charge of your body you are. The more you know about diets, food and calories the better. If you know what you are aiming to do, you have a more realistic chance of reaching your goal.
2. Make sure you know what your motivation is , what are your goals? If you have a clear goal, be that fitting in a dress or outfit you used to be able to, or losing a set amount of weight, having a clear goal will allow you to measure and aim your weight loss.
3. Research shows that aiming to lose 5-10% of your body weight, is normally a realistic goal. Maybe in your plan, aim to lose this percentage in small manageable steps . Even if you cannot lose weight, maintaining a stable weight is better for you than gaining more weight.
4. Make a plan , and stick to it as best you can. Try to qualify what you are going to do, what you want to lose, and how you are going to do this.
5. Keep a written record of your food . By writing down what you have eaten, and also what your thoughts or motivation for eating something are will enable you to see if you have any bad habits, or if certain emotions or things which happen to you, are making you eat certain foods possibly.
6. Make your goals realistic , if you set unrealistic goals, and you fail some of those goals, you will potentially fail to lose weight overall. If your goals and steps are realistic, the better chance of you sticking to your diet plan.
7. Avoid trigger eating . This is when certain smells or situations trigger you to eat. By keeping the food diary as mentioned in tip 5, you will see what these triggers are, and learn to avoid them.
8. Think hard about everything you eat . Try to analyse everything you eat. By thinking of what you are eating, even if you do eat and give in to temptation, at least you will know what you eat, why you eat it, and hopefully how to avoid eating it, if it was outside of your set planned meals.
9. If you get a craving, the best thing to do to avoid giving in to the craving is to give yourself something to do to distract yourself . You could do a chore, go for a walk, ring a friend, anything to fill your time and distract yourself from eating.
10. Plan and eat regularly . By having set planned meals you will be able to sticj to your diet more easily. Having breakfast, a set lunch and set evening meal, you will know what you are going to eat, and when.
11. Plan healthy snacks . Both as a treat, and also for craving times. Ideally have some fruit, or vegetables to hand, which can be a healthy alternative snack.
12. Dont give up if you have a small failure . Just because you maybe give in to a craving, dont give up, you have not failed overall. Giving in is not an option, and losing one battle does not mean you will lose the war.
13. You ARE allowed foods you like . Dont cut out everything you love. If the food is not particularly good for your diet, just dont have so much of it, have a small portion, but dont cut it out altogether. This will help you stick to your overall diet.
14. Make sure you have some support . If you try to do this diet all on your own, you will find it much harder. Having someone support you, be that a family member or friend, will make dieting so much easier. They will encourage you, and support you through the tougher times.
15. Avoiding crash diets is the most sensible thing to do. You are statistically more likely to fail with a crash diet then with a long term healthy eating plan.
16. Have a balanced diet , try to keep it roughly 50/50 spilt between vegetables or salad, and lean meat, fish, chicken, pulses, or meat substitutes such as Quorn. Having a balanced diet will make sticking to it a lot easier.
17. Concentrate when you do it . Make it the only thing you do at that point in time. It has been shown that people who do other things such as watching TV or listening to the radio does not help with diets. Concentrating on your food is much better for you.
18. Be more physical and active . Not only will doing more physical activities take your mind off eating, so you will have less chance of snacking, or giving in. More physical activity will also make you healthy AND actually help you to burn off more calories and lose more weight. So its a win win! Ideally going to a gym or playing sports would be good, but going for a walk is also good for you.
19. Take a walk . Walking briskly for 45-60 minutes a day will burn off approximately 250-300 calories a day, which is around 2000 per week. So taking this walk along with your diet will definitely help you to lose weight, or at least maintain a sensible weight.
20. Add some spice into your life . You can cut down on bad foods, and quantities also, but there is no reason to not enjoy your food. So add more spices and herbs to flavour your food, and this will again help you to stick to your diet if enjoy the food you are eating.
21. If you are going to eat pre-prepared foods or ready meals, make sure that you read the labels correctly . Make sure you check on the total calories of the ready, to help you keep within your daily quota. Just because something is low on fat, does not mean its low on calories. Also the same sort of meal but be different makers could have a very different calorie profile, so do read the labels carefully.
22. Drink plenty . Not only will it fill you up, and keep the hunger at bay, but its generally good for you anyway. Drinking around 6-8 glasses a day is what is recommended. Ideally drink plain water, but if not try to drink low calorie drinks. If you are doing physical exercise you should drink more than 6-8 glasses a day.
23. Just say no . Dont feel pressurised to eat something you dont want to, or dont need. Just because someone else is eating or having a calorie filled drink, does not mean you have to. This will be hard at first, but with time and a strong will, just so no, and try to stick to your plan.
24. Try to avoid looking at food . If you can see food you are more like to eat it. Out of sight is out of mind. This includes magazines and TV shows. Watching food will naturally make you want to eat more. So avoid food when you are not going to eat it.
25. Portions - It goes without saying you must keep portions a sensible size. Watching what you eat is critical. As above its critical to plan your eating, and stick to the plan. By watching your portion sizes you will stick to the plan.
26. If you eat out, try to stick to your diet still. Avoid buffet and all you can eat food places, as this will guarantee you to fail that day. Try to eat somewhere which shows you on the menu what the calorie count is for the meals. If you have to eat out try to stick to small portions.