Assalamuaikum guys!! today wanna share with u guys Do's and Don'ts of dieting....if u are try to diet..this article might help u guys coz u guys deserve for a better life...here some of tips during diet...its not hard to do it but its really hard to sustain it...but keep on try..u can do it guys!!
Do Drink Plenty of Water
People sometimes confuse thirst with hunger. So you can end
up eating extra calories when a glass of water is really what you need. If you
don't like plain water, try adding a splash of juice or a squeeze of lemon or
lime.
Do Think About Adding Healthy Foods to Your Meals and Snacks
You can start by focusing on getting the recommended 5-9
servings of fruits and vegetables each day. You'll be less likely to overeat
because fruits and vegetables displace fat in the diet. And that's not to
mention the numerous health benefits of eating more fruits and vegetables. You can work vegetables into meals instead of
just serving them as sides on a plate: try stir-fries, frittatas, risotto,
pilafs, soups, or using them as layers on your sandwiches.
Do Ask Yourself If You're Really Hungry
Whenever you feel like eating, look for physical signs of
hunger such as an empty feeling in your stomach, growling, rumbling or gurgling
stomach sounds, lightheadedness, irritability, headache or lack of
concentration. Hunger is your body's way of telling you that you need
fuel. Remember that when a craving
doesn't come from hunger, eating will never satisfy it. Also, when you're done
eating, you should feel better – not stuffed, bloated, or tired. Keep in mind
that your stomach is only the size of your fist, so it takes just a handful of
food to fill it comfortably.
Do Be Careful About Nighttime Snacks
Mindless eating occurs most frequently after dinner, when
you finally sit down and relax – and mindless eating is something you
definitely want to avoid, especially late at night!
Sitting down with a bag of chips or cookies in front of the
television is an example of eating mindlessly, where you keep snacking without
being hungry. Some ways to avoid this are to close down the kitchen after a
certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of
cookies or a half-cup scoop of low-fat ice cream, or try a glass of water or a
cup of zero-calorie tea.
Do Enjoy Your Favorite Foods
Putting your favorite foods off-limits could actually cause
you to gain weight, because it can lead to
“rebound overeating." Instead of cutting out your favorite foods
altogether, try to be a smart shopper: buy one fresh bakery cookie instead of a
box, or a small portion of candy from the bulk bins instead of a whole bag. The
key is to enjoy your favorite foods, but in moderation.
Do Spice It Up!
Try adding some spices or chilies to your food for a flavor
boost that can help you feel satisfied. Food that is loaded with flavor
stimulates your taste buds, so you won't eat as much.
Do Be Physically Active
Exercise helps you feel better, helps you sleep better and
gives you more energy. Physical activity is good for you whether you are trying
to lose weight or not. And, remember, the key to losing weight is burning more
energy than you eat. Exercise helps you do that.
Do Stock Your Kitchen With Healthy Food
Healthy weight starts with healthy shopping. Use a shopping
list to curb impulse buying, don't shop when you're hungry, and know that
grocery stores do their best to put tempting (and unhealthy) foods in prime
locations to try and lure you into buying things you didn't plan to buy. Healthy foods to include in your shopping
list, (1) fat-free or low-fat milk, yogurt, and cheese; (2) eggs or egg
substitutes; (3) white meat chicken or turkey; (4) fish and shellfish (not
battered); (5) dry beans and peas; (6) fresh, frozen, and canned fruits and
vegetables and beans; (7) 94% fat-free microwave popcorn (20-25 calories per
cup, and you can make it in two minutes or less); (8) bags of pre-washed
greens; and (9) whole-grain wraps or pitas. This is just a start there are many
healthy foods just waiting for you.
Do Eat Healthy Snacks
Light and frequent healthy snacks are a good way to avoid
unhealthy food cravings. Having a handful of walnuts or eating a banana in the
middle of the day for an energy boost is much better for you than eating a
candy bar. Also, spacing your meals and snacks three to four hours apart helps
keep your body fueled with energy. You want to try and pick foods that have
whole grains, and look for snacks with protein to help you maintain your energy
level. Healthy snacking can help you enjoy eating and keep you energized
throughout the day.
Do Make Breakfast Easy
Breakfast may be considered the most important meal of the
day, but it doesn’t have to be the most time-consuming. You can save a lot of
time and energy by keeping this meal simple by trying high-fiber cereal,
whole-grain toast, oatmeal, and fresh fruit. All of these are foods you can
throw together in just a few minutes. If
you don't even have time for those foods, try to plan ahead: if you’re
constantly rushing out the door in the morning, keep trail mix and dried fruit
stashed in your car’s glove box, granola bars in your purse or bag, and packets
of oatmeal in your desk at work.
Do Eat Healthy Foods
Instead of focusing on making certain foods off limits, you
should try to concentrate on adding healthy foods that you enjoy to your diet.
Some good ideas include:
Cholesterol-lowering oatmeal for breakfast;
Nuts rich in
monounsaturated fat, such as almonds, pecans, and walnuts;
Adding beans to
salads, pasta, and stews – chick peas, kidney beans, and navy beans.
Don't Watch Too Much TV
It might not seem like watching TV can make you overweight,
but the more you watch TV, the less active you are. It means you're exercising
less and being exposed to more food commercials. Remember – more activity means you're burning
more calories.
Don't Be Afraid to Quit Smoking
Quitting smoking is the single biggest way you can improve
your health. Don't let fear of weight gain keep you smoking!
If you are worried about gaining weight while you're trying
to quit smoking, you should think about becoming more physically active,
improving your eating habits, and developing a treatment plan with your doctor
before you try to stop smoking.
Don’t Starve Yourself
Starving yourself only hurts you. While you will lose
weight, you'll be losing up to 50% of that weight from muscle tissue, not from
fat. And that sets you up for pure disaster. Muscles are your body’s engines
and losing muscle means you're losing the ability to burn calories. Remember,
burning off more calories than you consume is the key to losing weight. By
losing muscle, you're just making it harder for you in the long run.
