Top 10 Tips That Can Help You Lose Weight

       When it comes to weight control, making small, sustainable changes is the best strategy. Incorporating these small lifestyle changes will allow you to lose weight and save a lot of calories over time. Here are my top 10 tips for losing weight:

1. Identify your eating habits:

      Have you eaten late at night, snacked while cooking, or finished your kids' meals? Changing just a few behaviors will lead to major calorie savings. Just take a look around you.

2. Eat regular meals:

      Figure out the frequency of your meals that works best in your life and stick to it. Regular meals help prevent bingeing.

3. Always shop with a full belly:

     It's a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator.

 4. If you fail to plan, plan to fail:

    You need a strategy for your meals and snacks. Pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan.

5. Eat your food sitting down at a table, and from a plate:

    Food is eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals.

6. Eat slowly, chew every bite, and savor the taste of the food: 

    Try resting your fork between bites and drinking plenty of water with your meals.

7. Serve food onto individual plates, and leave the extras back at the stove.:

   Bowls of food on the table beg to be eaten, and it takes incredible willpower not to dig in for seconds. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.

8. Don't eat after dinner:

   This is where lots of folks pack on the extra pounds. If you are hungry, try satisfying your urge with a non-caloric beverage or a piece of hard candy. Brushing your teeth after dinner helps reduce the temptation to eat again.

9 . Start your day with breakfast: 

    It is the most important meal of the day. After a long night's rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.

10. If you snack during the day, treat the snack as a mini-meal:

     The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat.

 

 

 

 

The Perfect Weight Loss Tips - The 7 Day Flat Belly Diet

Day One:

• Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach.

• Mid-morning snack: 100g chicken with ½ red pepper, sliced.

• Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans, and ¼ tbsp olive oil.

• Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced.

• Dinner: 100g grilled chicken breast with steamed broccoli.

Day two:

Breakfast: Baked chicken breast with a handful of stir-fried kale.

Mid-morning snack: 100g turkey breast and ½ green pepper, sliced.

Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil.

Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli.

Dinner: One salmon steak with chopped dill and steamed green beans.

Day three:

Breakfast: 100g smoked salmon, plus spinach.

Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced.

Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil.

Mid-afternoon snack: 100g turkey slices with ¼ avocado.

Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach.

Day four:

Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans.

Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced.

Lunch: Baked cod fillet with salad, tomato, spinach, and ½ tbsp olive oil.

Mid-afternoon snack: 100g chicken breast with ½ grilled courgette.

Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg.

Day five:

Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced.

Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced.

Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil.

Mid-afternoon snack: 100g turkey breast with five almonds.

Dinner: 100g chicken breast with steamed broccoli

Day six:

 Breakfast: One grilled haddock fillet with roasted peppers and courgettes.

Mid-morning snack: 100g chicken with one tomato, sliced.

Lunch: 150g turkey with green salad, steamed broccoli, and ½ tbsp olive oil.

Mid-afternoon snack: 100g chicken with five pecan nuts.

Dinner: 150g-200g steak served with steamed green beans and broccoli.

Day 7:

Breakfast: Three-egg-white omelet, grilled tomatoes, and steamed spinach.

Mid-morning snack: 100g turkey with five Brazil nuts.

Lunch: 150g chicken breast with steamed asparagus and green salad.

Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced.

Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli.