20 Diet Tips That Will Transform Your Life

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Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.You've heard a million diet tips, but they never seem to stick. The reason? They're all based in the short term. Here's the truth about how to eat — and think about food — so your body can maintain a healthy weight over a lifetime.

1.Reduce your caloric intake. To lose a pound a day, you should consume between 800 and 1,200 calories a day depending on your weight and how much you exercise. You can cut down on calories by both eating smaller portions and by eating healthier foods.

• Eat low-calorie foods that fill you up. Your diet should consist primarily of vegetables and lean proteins. Eat lettuce, celery, broccoli, green beans, spinach, and other greens. For protein, eat chicken, turkey, fish, and tofu. Vegetables and proteins fill you up quickly and have very few calories.
• Cut out sugar, fat, salt, and most carbohydrates. While a normal diet should contain these things in moderation, you should cut these foods out completely while trying to lose weight quickly.
• Don't add salad dressings or cooking sauces to your food, as these are loaded with extra calories. Season your food with pepper, lime, vinegar, or hot sauce.
• Cut down on calories by using a cooking spray rather than olive oil, vegetable oil, or butter.

2. When hungry, think Focus on Low Fat Protein Sources first

One third of your plate can be meat and/or grain. In addition to getting protein from vegetables such as kale and chard, focus on lean meats such as white chicken, turkey, and white pork. Other good protein sources include organic tofu.

Research shows that eating 20 to 30 grams of protein at each meal can help you build more lean muscle." Since our muscles don't store protein, steady consumption of it is required for optimal muscle synthesis — meaning you can build more of it and burn more calories, even at rest — so even when you're having a snack, try to include protein, such as easy-to-eat-on-the-go hard-boiled eggs or a turkey roll-up.

3. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

4. Don't skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry.

5. Eat regular meals

Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

6. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it's warm or you're exercising

7. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain.

8. Eat what you want, but only until you're full Nutrition and wellness expert derived from the people of the Japanese suggests you eat until you are only 80% full, since your brain takes about 20 minutes to process satiety. "It's easier to stop yourself at 80% if you eat slowly, and you definitely won't miss the sluggish after effects that accompany unintentional overeating.

9. Chew your food A recent study published in the Journal of the Academy of Nutrition and Dietetics found that those who chewed 50 to 100% more than they usually did decreased their food intake by 9.5 and 14.8% respectively
And according to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes. If you ate slower at every meal, that would translate into losing about two pounds a month. An easy way to slow down your eating is to put your fork down between bites—or consider using chopsticks.

10. Eat lunch earlier Rather than making yourself wait until it's the "right" time for your midday meal, grab something when you feel the first pangs of hunger. "If you push lunch off to the last possible minute, you'll feel absolutely ravenous when it's time to eat something, which increases the likelihood that you'll pick the fastest — and often least healthy — option. "And, if you're ready to bite into anything in sight, you often end up eating way more than you would have an hour earlier.

11. Actually enjoy your food."Eating is one of life's greatest pleasures, and too many of us miss it by rushing and multitasking during meals," says Halas-Liang. Say no to the mealtime distractions that tend to lead to overeating and dissatisfaction. "And instead of thinking about what you should cut out of your diet, think about what you should eat more of," adds Halas-Liang. "Eliminating the concept of 'bad foods' spins your habits more positively, and we all feel better when we eat more real, whole foods.

12. Not only do carbohydrates provide the primary source of energy for your brain, but eating starchy or sweet carbs helps to increase serotonin levels, which naturally curbs your appetite and contributes to your emotional well-being.  "Choose carbs that are high in fiber, such as whole grains, fruits, or beans, since high-fiber foods take longer to digest, thus keeping you full for longer.
13. Stop forcing yourself to eat if you're not hungry Listen to your body for hunger and satiety cues, and let them guide what and when you eat. "If you eat mostly real, whole foods, your body will intuitively help with balance.
14. To lose a lot of weight, do it in small chunks Taking it slow can truly make this a lifestyle shift instead of a diet. When you lose weight, you lose both fat and muscle. "However, when an extreme diet ends and you gain weight back, you're probably gaining mostly fat. As a result, your body fat percentage increases and your lean muscle mass decreases. It's best to limit the amount of daily calories you cut from your diet, instead focusing on swapping in healthier foods — it makes for a more manageable strategy

15. Eat water-filled foods.Foods with high water content—such as soups, salads, cucumbers and watermelon—help you feel satisfied on fewer calories. (Interestingly, drinking water alongside foods doesn’t have the same effect.) And research has shown that starting your meal with a broth-based soup or salad (not drenched in dressing) may help you eat less of your main course

16. Up your fiber intake.Increasing your daily fiber intake can help you prevent weight gain—and possibly even encourage weight loss—according to research out of Brigham Young University in Utah. Over the course of the two-year study, the researchers found that people who increased their fiber intake generally lost weight and those who decreased the fiber in their diets gained. Adding fiber-rich foods, such as fruits, vegetables, beans and whole grains, helps you feel satisfied on fewer calories; plus, filling up on high-fiber foods usually means crowding out less-healthy, higher-calorie choices.

17. Divide your plate—and you’ll stay satisfied longer.

Trim calories without feeling deprived by dividing your plate like this: Fill half the plate with low-calorie—yet satisfying, fiber-rich—vegetables. Divide the other half of the plate into two equal portions (quarters). Fill one of these quarters with a lean protein, such as chicken, fish, lean beef or tofu. (Research suggests that, gram for gram, protein may keep you feeling fuller longer than carbohydrates or fat.) Fill the other quarter with a filling, fiber-rich whole grain, such as brown rice or quinoa.

18. Get 8 Hours of sleep.Skimping on shut-eye can pack on the pounds, possibly by altering hunger hormones. Other recent research—out of Harvard—shows that missing even an hour or two of sleep may make you more likely to give in to junk food the next day. Why? The prefrontal cortex—part of the brain responsible for self-control—is compromised by sleep loss.

19. Size Matters- Eating less without feeling denied is as close as your dinnerware.That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat.. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

20.Get one to two hours of aerobic exercise every day. No matter how little you eat, you will absolutely have to burn additional calories in order to lose a pound a day. The following is a list of top calorie-burning aerobic activities:

• Cross Country Skiing. Calories burned per hour: 545 (moderate) to 1,125 (intense).
• Biking. Calories burned per hour: 570 (moderate) to 850 (intense).
• Running. Calories burned per hour: 850 (for an 8 minute mile).
• Boxing. Calories burned per hour: 615 (moderate) to 815 (intense).
• Squash. Calories burned per hour: 850.
• Swimming. Calories burned per hour: 545 (moderate) to 680 (intense).
• Rock Climbing. Calories burned per hour: 540 (Rappelling) to 750 (Ascending).
• Rugby. Calories burned per hour: 681 (moderate) to 715 (intense)