They are high in nutrients and help make you feel full, among other benefits. A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. It would include healthy fats like avocado, olive oil, nuts and certain nut oils. Fill up on fiber and protein "Enjoy so many nonstarchy vegetables, nuts, seeds, and lean proteins that you're too full for anything else. This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women 4. The larger your plate, the more you're likely to put on it.
Weight loss: Choosing a diet that's right for you
The larger your plate, the more you're likely to put on it. So serving your meals on smaller plates can help you eat less. But don't throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.
If you're the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Don't keep them in the house, but give yourself permission to go out and get them when you really need to. You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop. Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients.
Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend. And if they're snug? That will provide motivation to stick to your diet so they'll fit better next week, she says. Weight Loss Tip No. Variety Is Overrated Who hasn't heard the advice to "just take a bite of everything" if you're at a buffet? Continued Weight Loss Tip No.
Stock Up on Frozen Vegetables Sure, fresh vegetables are delicious and nutritious. To make things easier, stock your freezer with frozen vegetables, Blake tells dieters. Make Yourself a Party Tray The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site -- the kind you put on the buffet for weight-conscious guests.
That's because where sodium goes, water follows. When you eat a high-sodium meal, say, from your favorite Chinese takeout at 3, milligrams per entree, your body responds by retaining water. This results in edema and, possibly, a rise in blood pressure. Sodium's visible traces are outlined the next day when you stand sideways in your full-length mirror: Even though it's temporary, that's no consolation when you want to wear something revealing that day.
Here are diet tips to lower your sodium intake:. Eliminate sodium in diet tips 1: The American Heart Association recommends you consume no more than 2, milligrams of sodium daily — roughly 1 teaspoon of table salt.
That's enough sodium to replenish your supply even if you work up a major sweat. Eliminate sodium in diet tips 2: Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries milligrams of sodium , have a baked potato 8 milligrams. Instead of a pickle 1, milligrams! And beware of cured meats: Three ounces of ham packs in 1, milligrams of sodium, compared to just 48 milligrams for the same amount of roast pork.
Soups are also notoriously high in sodium; some canned varieties contain more than 1, milligrams per cup. Read labels carefully and stick with low-sodium brands like Healthy Choice. Check out two more excellent weight loss tips next to kick your flat abs diet into high gear.
You have a heavier-than-normal evening meal or snack, and when you weigh yourself the next morning, you're up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight.
Evening eating is often the most problematic for women, as it can be related more to emotional issues than to real hunger. You're tired, lonely, bored, anxious; you want to relax or reward yourself after a tough day. But indulge too many nights in a row and that temporary water gain becomes permanent fat gain — and fatter abs, rather than the flat abs you want.
In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you'll receive a double benefit: You'll wake up with a flatter tummy, and you'll also have a better appetite for a fiber-rich breakfast , which sets you up for a day of healthful eating.
Some diet tips to get you started:. Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day breakfast-snack-lunch-snack-dinner.
By staying full and energized, you'll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices no bingeing or craving and enjoy the most efficient burning of calories. Eat two-thirds of your calories before dinner. Your body needs calories when you're active, not at night, when your natural rhythm is slowing down. Make sure to eat breakfast, lunch and dinner to keep your metabolism revved. If you have to eat at night because you're hungry, stick with fruit, vegetables and other foods that are low in fat, calories and sodium.
Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. There are many ways to lose a lot of weight fast.
If you don't have iron willpower, then hunger will cause you to give up on these plans quickly. When you do that, your hunger levels go down and you end up eating much fewer calories 1. Another benefit of cutting carbs is that it lowers insulin levels , causing your kidneys to shed excess sodium and water out of your body.
This reduces bloat and unnecessary water weight 2 , 3. It is not uncommon to lose up to 10 pounds sometimes more in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women 4. The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry. Cut the carbs and you will start to eat fewer calories automatically and without hunger 5. Put simply, cutting carbs puts fat loss on autopilot. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20—50 grams per day.
The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to calories per day 6 , 7 , 8. When it comes to losing weight, protein is the king of nutrients. You can eat massive amounts of them without going over 20—50 net carbs per day.
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. It will make you feel miserable and abandon the plan. To see how you can assemble your meals, check out this low-carb meal plan and this list of healthy low-carb recipes. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight 11 , Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.