1. Watch how much fat is in your diet. Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the fat percentage in the food. Sometimes the calories due to fat is on the label too, and this should not exceed 30% of the total calories.
2. Go easy on salt, as too much salt is one of the causes of obesity. Make it a point to really cut down on salt. Try to bring down your salt intake to half of what it was last year.
3. Change from table butter to cholesterol free butter. If you have a choice why not go for it, any way it is healthier for you and tastes just the same. Bear in mind that these small changes can go a long way towards weight reduction.
4. Instead of frying things try baking them without fat. Baking is by far a healthier method of preparing food than frying. Baking requires lesser oil or fat.
5. Use a non-stick frying pan for your cooking so that you can cut down on any unnecessary greasing. The main goal is avoid eating fat as much as possible and a non-stick pan is the perfect solution to reducing your consumption of fat.
6. Boil your vegetables instead of cooking them, or even better, eat them fresh. However if you do not like eating your vegetables as it is, try steaming them without adding anything at all. This is probably the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.
7. Eat parsley often. Parsley is a great herb to snack on between meals, as it contains quite a few vitamins, plus it will freshen your breath.
8. If possible, substitute a low-fat or fat-free version of a food you’re eating. There are many low-fat and fat-free version of many foods in the market these days, although most people don’t bother to take a look at their options. To shop healthily and smartly, choose low-fat substitutes, as these will help weight loss and are healthier for your heart.
In the markets of today, you will be astounded at the range of goods that manufactures have to offer. In fact with all the hue and cry that is being made about weight loss, low fat substitutes and no fat substitutes are hitting the stands faster than mushrooms that sprout after the first rains. So the next time you head for the stores instead of picking up what you have always picked up, see if there are better substitutes.
Remember that our bodies need nutrients and not just calories. Fats give us nutrients but with more calories than what proteins or carbohydrates do.
49. Avoid going on crash diets. They don’t work, and actually will ruin the work you have done to lose pounds. Crash diets are not healthy for you, as they make you think you lose a few pounds quickly but once you stop, you will gain everything back and more. Crash diets are not meant for the long-term, which means any results you see will go away and possibly hurt you.
Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life? Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good on the long run. Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.
10. Develop a habit of chewing all food including liquid food and soft foods, especially sweets, at least 8 to 12 times. This important because it will add saliva to the food, and saliva is critical to the digestion of sugar. Many people have a bad habit of eating so fast, it’s practically swallowing food. When this happens, saliva barely mixes with our food, so our stomach doesn’t digest it as well, reducing our absorption of nutrients.
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