You know that the diet you are taking is effective because it works for other people. The TV commercials, magazines, and newspapers all claim that it is powerful. But, how come it does not work for you? Why aren’t you losing that excessive fats and calories when you have been taking the diet since like forever? Could it be that you are doing something wrong?
To ensure that you are doing the right dieting strategies, follow these 10 steps and make your diet work like magic!
Say no to fats.
Beware of “non-fattening” foods…because, unfortunately, there is really no such thing – with the possible exception of celery, at seven calories per stalk. Every other food contributes to your calorie balance. Too many people believe that there is one big category of food that is non-fattening, another that is fattening, and as long as you do not eat the forbidden foods, you will naturally lose weight. Thus, the dieter relieves himself of worrying about arithmetic or the size of the portions so long as he sticks to the first group, say roast beef, yogurt, and orange juice, while scrupulously avoiding foods in group two including bread, potatoes, and bananas.
This utterly disregards the plain facts: a three-ounce slice of roast beef (barely enough to decently cover a slice of rye bread) contains 260 calories, plain yogurt (made with whole milk), 150 calories a cup, and unsweetened orange juice, 110 calories a cup, while white bread is a mere 60 calories a slice, and a medium-size baked potato or a banana only 100. Calories do count. Those three little words should be recited prayerfully morning, noon, and night by anyone who seriously wants to reduce.
Be prudent about portion size.
Few people train themselves to distinguish between a three-ounce and a five-ounce hamburger patty. Yet the larger one contains about 200 more calories. Just eating one large-size hamburger a day – but counting it as a small one – will make a difference of nearly two pounds of fat a month. A full eight-ounce glass of orange juice, instead of a small juice glass, changes the figure from 55 calories to 110. This hidden surtax on the larger portion can destroy a calorie budget as completely as an obvious food splurge. So keep your eyes on portion size.
Count every calorie. That means every calorie. Many people forget to take into account “small snacks,” especially if they are nibbled over a long period instead of gobbled down in one handful. A cupful of cashew nuts unconsciously devoured while watching a football game does not seem worth thinking about, yet it represents 785 calories! Imagine that!
Stop leaning on protein.
Millions of sensible people have been inadvertently misled into thinking that protein contains few calories, or that protein somehow “burns” fat. Actually, protein contains about 120 calories per ounce, the same as carbohydrates. Fats, on the other hand, are more costly, consisting of about 270 calories an ounce. The idea that protein burns fat started out as a misunderstanding of an old laboratory experiment; it showed that if a person ate only pure protein (egg white is the only thing that comes close to that), about 30 percent of the energy eaten would be dissipated as heat shortly after the meal. The problem is that if the meal contains any fat or carbohydrates – as all meals do – the burning effect is canceled.
It is also widely believed that meat is pure protein and that, therefore, you can eat steak ad infinitum and emerge as slinky as a cougar. In fact, all meat contains fat. A three-ounce hamburger contains, on the average, 19 grams of protein (80 calories) and 26 grams of fat (about 230 calories). Three ounces of sirloin or de-boned rib roast contains 20 grams of protein (80 calories) and 20 grams of fat (180 calories). Ham contains even more fat calories in proportion to protein.
Cut down on sugar.
Sugar contains four calories per gram, just like other carbohydrates. It is absorbed by the body fairly rapidly, but this makes no difference in its contribution to weight gain. The average American consumes 100 pounds of sugar per year, the equivalent of 174,600 calories, or 50 pounds of body fat, which has to be burned up somehow if it is not going to be accumulated as extra weight.
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