20 Tips to lose weight diet

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You've been on a diet, but have not managed to lose weight? Maybe you do so in a way that is less precise as the morning meal, and so on. Here are 20 tips on diet adapted from webmd.com and hopefully can help you to lose weight:

1. Drink plenty of water or calorie-free drinks
Before you open the bags of potato chips, drink a glass of water first. People sometimes confuse thirst and hunger, so as to end up with eating extra calories, whereas a glass airlah he needed. In addition, you can brew a cup of herbal tea.

2. Selective against a light meal at night
Snacking in front of the TV while relaxing at night is one of the easiest ways to ruin your diet program course. Better shut your kitchen or avoid snacking at night. Even if they have to snacking, choose snacks that are low in calories.

3. Eat Some small portions
If you eat fewer calories than you burn, you will lose weight. But when you are hungry all the time, eating fewer calories can be a challenge. "Studies show people who eat 4-5 times per day are better able to control appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD. She recommends dividing your daily calories into smaller meals or snacks and enjoy most of their food.

4. Eat protein at every meal
Try to eat protein at every meal you. It is more satisfying than carbohydrates or your belly fat and make you feel full longer. It also helps maintain muscle mass and encourages fat burning. So be sure to incorporate healthy proteins such as seafood, lean meat, egg whites, yogurt, cheese, soy, and nuts to your diet.

5. Add the spicy flavor to food
Add chili seasoning on your food as a flavor boost that can help you feel satisfied. "The food is loaded with flavor will stimulate your taste buds and more satisfying, so you will not eat a lot," said a spokesman for the American Dietetic Association Malena Perdomo, RD

6. Fill your fridge with healthy food
Fill your fridge with healthy foods such as vegetables, low-fat cheese, canned tomatoes, canned beans, wheat, fruits and others so that you can process food from these materials at any time when you are hungry. That way you avoid the intention to order a pizza and other fast food.

7. Message meal with the kids while serving in the restaurant
Ordered a dish with the size of the kids is a great way to cut calories and keep your portions reasonable. Has become a popular trend for most people who are not going to hesitate when ordering food portions for children. Another trick is to use smaller plates. It helps that the visible portion of a lot, and if your mind is satisfied, your stomach will be satisfied.

8. Reduce food berpasta and made from flour
Simply by eating less pasta or bread and replace it by eating more vegetables, you can lose your shirt or pants size in a year. "You can save 100-200 calories if you reduce the portion of flour on your plate and increase the amount of vegetables," says Cynthia Sass, RD, spokesperson for the American Dietetic Association.

9. Always eat breakfast
If you think that skipping breakfast will lose weight, do not be too sure. Several studies show the opposite. Skipping breakfast can make you feel hungry later, which causes too much partying chew and eat at lunch and dinner. To lose weight and keep it off, try to eat a healthy breakfast, high in fiber such as cereals, low fat milk, and fruit.

10. Include fiber in your diet
Fiber helps digestion, prevent constipation, and lowers cholesterol and can help you lose weight. To reap the benefits of fiber, most women should get about 25 grams a day, while men need about 38 grams - or 14 grams per 1,000 calories. Good sources of fiber include oatmeal (oats), nuts, whole grain foods, and a variety of fruits and vegetables.

11. Clean the cabinets of fattening foods
Get rid of foods that are high in calories and fat in your storage closet, the ice cream is no exception in your refrigerator.

12. Lose weight slowly
Do not hurry, hurry to lose weight. Losing weight takes time and can not be instant. Experts say that a realistic weight loss is about 1-2 pounds a week. If your expectations are too high maybe you will quickly give up.

13. Weigh yourself once a week
People who weigh themselves regularly tend to lose weight more successfully. But most experts suggest weigh weigh yourself only once a week, so you do not slip by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time, on the same day of the week, on the same scale, and in the same outfit.

14. Enough Sleep
If you are sleep deprived, your body will produce the hormone ghrelin stimulates appetite but produces less leptin to signal you when you're full. Enough sleep also keep you from unnecessary snacking activity.

15. Understanding portion sizes
For the right size in your diet, use a kitchen scale and measuring cups to measure your portions for 1-2 weeks. Use smaller plates and glasses to reduce the number of servings you.

16. Eat more fruits and vegetables
The best diet is where you can eat more food, not less. If you eat more fruits and vegetables, you should not feel hungry because fruits and vegetables are rich in nutrients are also high in fiber and water, which can provide a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.

17. Chew sugarless gum
Chew sugarless gum instead of a snack or light meal can be fattening. Chew some kind of gum gives fresh breath and also can help manage hunger, snacking control cravings, and help in weight loss. Although chewing gum can make you eat less, it does not mean you can stop eating the right foods.

18. Storing food diary
A simple pen and paper can dramatically increase your weight loss. Studies show that writing down what you eat and drink tends to make you more aware of what, when, and how much you consume food, tell you to finally take fewer calories.

19. Celebrate your success (but not with food)
You lose 2-5 pounds this month and continues to decrease every week? Time to celebrate! celebrate your efforts to lose weight can be pushed much success, so have fun on your achievements. Do a fun activity for you like watching movies and other activities, it's just, do not celebrate with ice cream or pizza on the sidelines of your activity.

20. Ask for help from family and friends
Getting support can help you to achieve weight loss. So, tell your family and friends about your efforts to live a healthy lifestyle. Maybe they will join you in exercising and eating healthy foods. When you feel like giving up, they will help you and entertain you make your struggle much easier.