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.