Start out your diet
with a high protein approach. Repeated studies show that people
lose more weight in the first six months of their diet by using a high
protein/low carb diet.
Gradually add more
carbs to your diet. And this means adding the good carbs. Stay
away from processed foods—basically anything that can be described with
the adjective “white” as in white flour or white sugar. Use whole grain
foods and low sugar or sugar-free foods instead.
Pile on the fruits
and vegetables. As you make the transition to more carbs, make
sure the majority of your carbs come from fruits and vegetables. Most
Americans eat only three servings of fruits and vegetables a day, despite
the ubiquitous admonition to eat at least five servings. You should be
eating between five to 13 servings of fruits and vegetables—not including
potatoes, which are actually starches—a day. Shoot for nine servings, or
roughly four and a half cups of fruits and vegetables everyday.
Spread your meals out
throughout the day. Rather than eating three big meals, eat five
or six smaller meals. Spreading out your meals keeps your metabolism
revved up, helping you to lose more weight and burn more calories. It also
helps maintain consistent energy levels.
Don’t eat late.
Avoid eating late meals. Theoretically, you should allow your body at
least three hours after eating before going to bed. Eating and then going
to bed doesn’t provide your body with a chance to use the fuel you just
gave it, so it stores that food for later use—meaning more fat to have to
battle later.
Don’t deprive
yourself. The cycle of depriving and then bingeing haunts most
dieters. Instead, try moderation. You know which foods you shouldn’t eat
in copious quantities. Rather than gorging on these foods, take smaller
portions and savor them longer. Enjoy the texture, flavor, or whatever
makes you like these naughty delicacies. Then go do something active to
work off those extra calories.
Get active.
Food is fuel. Keep that mantra in mind. When you eat, it’s so you can go
and do something. And that’s exactly what you should do. Don’t eat and
then sit down to watch TV. Eat and then go for a walk. Join a gym or an
athletic club. Start jogging. Do something to burn the fuel you bring into
your body.