8 Diet Tips For Easy Weight Loss

     Being overweight significantly increases your risk of heart disease, diabetes, stroke, high blood pressure, cancer ... the list seems almost endless. Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation and hard work. But by making a few easy changes you can get the ball rolling on losing weight. By following these steps ... you may find it's a little easier than you think!

1. Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

2. Be daring and concoct your own blended goat's milk yogurt beverage with cinnamon or nutmeg. Then, if you like, add a few strawberries, raspberries or blueberries. (Don't add too many berries, because even though you're getting natural sugar from fruit, you don't want to get too much.)

3. Keep things interesting by adding low-cal condiments to your usual fare. A tangy barbecue sauce will give boiled chicken a kick. Lemon-herb dressing will complement broiled fish deliciously. Make sure your spice rack is always stocked with plenty of herbs and spices so you can doctor up your favorite dishes to your own taste without adding any additional fat or calories. Plant an herb garden and you'll never run out!

4. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That's nearly 90,000 calories a year -- or 25 pounds! And research shows that despite the calories, sugary drinks don't trigger a sense of fullness the way that food does.

5. Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal. This is one of the best natural weight loss.

6. If you're really adventurous and really want to get out from under your soda habit, drink a glass of green vegetable juice instead. (As you'll notice, I'm not recommending fruit juice because that can be quite high in sugar, too.)

7. Having a salad or cup of soup for starters can be an at-home habit that pays off in pounds-lost. They can curb your hunger, prevent over-eating, and help you stay in control of portions, all of which are crucial to losing weight. Choose a broth- or tomato-based soup like minestrone (rather than a cream- or milk-based choice). Vegetable soup made with broth, stock, or tomato soup is ideal, because the veggies will help fill you up and give you a fiber and nutrition boost.

8. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

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