| We get a lot of emails from our readers wanting | | | | tissues. |
| to know the top 10 diet tips that you can add to | | | | A lack of consumption of water will lead to |
| your daily lives to help them lose weight. Most | | | | dehydration, a condition that occurs when you |
| have discussed their displeasure with miracle, lose | | | | don't have enough water in your body to carry |
| weight fast or fad diets and are looking for real | | | | out normal functions. Even mild dehydration can |
| solutions to help with long term weight loss. Here | | | | drain your energy and make you tired. It is |
| are what we believe to be the Top 10 Diet Tips | | | | advised that you should consume for men 3.3 |
| to help you achieve your Weight goals and more | | | | litres of liquid a day and for women 2.2 litres. |
| importantly maintain the weight loss achieved. | | | | Next time you sit down for a meal consume a |
| 1. Regular Sleep Patterns of up to 10 hours per | | | | glass or 2 of cold water with your meal. Water |
| night | | | | has no calories and will make you feel fuller |
| It has been found in numerous studies that sleep | | | | quicker. This will stop you over eating and control |
| deprivation increases the hormones in the body | | | | the meal proportions. |
| that craves food whilst decreasing other | | | | 7. Regular Exercise |
| hormones that help to tell you when you are full. | | | | If you are serious about weight loss then regular |
| Researchers have found that people who sleep 2 | | | | exercise is the key. Dieting alone will only give you |
| - 4 hours are 73% more likely to be obese then | | | | small weight loss results. The previous blog Top |
| people who get 7 - 9 hours sleep. Therefore | | | | 10 Exercise facts details your exercise |
| getting up to around 10 hours a night sleep will | | | | requirements to help you lose weight. The good |
| normalize your hormonal levels and aid your | | | | thing is that a 30 minute exercise a day will be |
| bodies digestion. Try to reduce your caffeine | | | | enough to start getting your body I shape and |
| intake ie: drinking coffee, coke etc levels after | | | | shedding those excess pounds built up over the |
| lunch. So the main thing to take from here is | | | | winter period. Find n exercise that you enjoy like |
| "sleep more to lose weight". | | | | walking with a friend, joining a local sport or your |
| 2. Eat a Healthy Full Breakfast every morning | | | | local gym. That way you are more than likely to |
| Eating a healthy breakfast every morning | | | | continue this over a period of time. |
| provides your body with the fuel it requires to | | | | The main fact is that if you are serious about |
| meet life's daily challenges. People who skip | | | | losing weight then you need to be serious about |
| breakfast are more lethargic and display | | | | getting regular exercise. You will feel better |
| symptoms of low concentration, and problem | | | | immediately and your body will thank you for it. |
| solving. However the main benefit from a weight | | | | 8. Use Non Food substitutes when life's stresses |
| loss perspective is that it boosts the bodies | | | | hit |
| metabolism for the body to burn those excess | | | | Many studies have been conducted to determine |
| calories. If you have a full breakfast it is more | | | | the event that led to people moving from a |
| likely that you won't be as hungry at lunch and | | | | healthy lifestyle to over eating. In the majority of |
| overeat during this meal. Overall a breakfast | | | | cases it was diagnosed that a massive stressful |
| should be made up of complex carbohydrates, | | | | event took place like the loss of a family |
| proteins and fats. | | | | member, marriage breakup, money problems or |
| 3. Eat Regular Meals | | | | the loss of employment. People find comfort in |
| Eating at regular intervals during the day helps the | | | | large quantities of food and come to rely on this |
| body to be able to generate enough energy to | | | | to help them through. To combat comfort eating |
| fuel the body. It is recommended to eat a | | | | try something new like go for a run, listen to your |
| minimum of 3 meals and up to 5 meals per day | | | | favorite music or turn to something else that you |
| depending on the size of the portion and the | | | | enjoy. Like alcohol your problems don't go away |
| amount of exercise that the body is required to | | | | with eating a bucket of chicken or a tub of ice |
| complete. The portion size should and will be | | | | cream, your body will thank you for not inducing |
| different for an athlete than for a clerical officer | | | | those large volume of calories. |
| due to amount of daily exercise that is completed. | | | | 9. Keep A Diary |
| A general rule for portion size is to eat like a king | | | | Keeping a diary of your daily food intake and |
| in the morning, like a prince at lunch and as a | | | | exercise can help you to achieve weight loss. Filling |
| pauper during the evening. That way when you | | | | out what you have eaten and the quantity, how |
| sleep you won't have excess carbohydrates left | | | | you felt before the meal and your state of mind |
| whilst sleeping to turn into fat deposits. | | | | whilst eating will provide a self-awareness of how |
| 4. Eat more Natural and Less Processed Foods | | | | you are tracking. Did you eat more when you are |
| Most foods that you find at your grocery store | | | | stressed? When feeling good about yourself did |
| are filled with preservatives that enable the food | | | | you purchase a healthy salad instead of the |
| to last longer. These added preservatives have an | | | | hamburger? Study your patterns and start to |
| adverse effect on the nutrients and minerals that | | | | take back control of your weight. A high |
| are naturally found in these foods. Therefore | | | | percentage of people who have completed this |
| eating foods with higher levels of preservatives | | | | have become aware of their personal food |
| are not helping your weight loss. If it is possible | | | | triggers and been able to start and modify their |
| always purchase fresh foods avoiding convenient | | | | habits to a healthier choice enabling them to be |
| pre-packaged foods. These foods contain higher | | | | able to achieve heir goals. |
| volumes of calories, salts or sodium and fats | | | | 10. Treat Yourself |
| which are stored in the body and not readily used | | | | Remember that you are going to have a roller |
| for fueling your energy requirements. | | | | coaster of emotions as you change your dietary |
| 5. Eat Slower | | | | habits. When you set and meet a goal treat |
| When you are at a restaurant, have a look | | | | yourself to a night out or a food or drink that |
| around at the thinner people eating. What you will | | | | you previously enjoyed. That way you will be |
| notice is that they take a longer time to eat their | | | | more likely to stick with your new diet and less |
| food. Eating slower is a good method for losing | | | | likely to fall back into your previous unhealthy |
| weight due to the time it takes for your brain to | | | | habits. |
| register that you are full. 20 minutes is the | | | | For these Top 10 Diet Tips to be successful it is |
| approximate timeframe. If you eat your meals | | | | about being able to over time modify your eating |
| quickly it is more than likely that you will over eat | | | | andexercise habits. Rome wasn't built in a day and |
| and consume many more calories than you | | | | neither will be your weight loss. Its about sticking |
| anticipated. So to lose weight and enjoy your | | | | it out for the long term to make healthier |
| food more slow down to lose weight. | | | | changes to your habits. The main change that you |
| 6. Hydrate your Body Regularly | | | | will see is a loss in weight, a tighter more |
| Water makes up, on average, 60 percent of your | | | | attractive body, more energy and a greater zest |
| body weight. Every component of your body | | | | for life. If these are your goals then today is the |
| depends on water to function correctly. For | | | | time to start becoming more health conscious. If |
| example, water flushes toxins out of vital organs, | | | | you have any other top dieting tips or have story |
| carries nutrients to your cells and provides a | | | | that you would like to share we want to hear |
| moist environment for ear, nose and throat | | | | from you. |