A good, simple change is to not drink your calories. During the day, many people reach for coffees, teas, or sodas. Instead of adding all of those unneeded calories, switch to drinking more water. Depending on the number of drinks that you normally drink, you could save over 500 calories each day just by reaching for water. Every diet soft drink consumed each day could increase your risk of being overweight by 65 percent, according to a study presented at the American Dietetic Association.
- Try to avoid eating out.
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Most restaurants and fast food rely on highly processed foods and meals loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt.
Most gravy and sauces are loaded with salt, so ask for it to be served on the side. If you are trying to black seed oil and weight loss, be direct with friends when choosing places to eat out and encourage them to visit restaurants which you know have healthy choices.
For example, Indian, Chinese and Thai food tends to be extremely high in fat, whereas Japanese and Greek restaurants have a much wider range of healthier choices.
If you frequently grab takeout on your way home from work, a lot of your weight may be caused by that. Many people say that they don’t always have the time to cook a large dinner once they’ve gotten home from work. This can be avoided by planning out your meals well. If there are certain days where you generally arrive home later than usual, have something premade for dinner, such as a salad that you mixed up a few days ago.
- Don’t buy any prepared food that lists sugar, fructose, or corn syrup
among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.
- Changing the way that you prepare food
can help you with your weight loss goal. If you’re used to frying your chicken, give baking or grilling a shot. Among fast foods, fried chicken stands in the first place which is rich in fats and calories. Fried chicken requires large amounts of oil when consumed so it easily increases body weight. Remove the skin of the chicken after baking but before eating. If you’re using ground beef for hamburgers or spaghetti, give the ground turkey a try. It’s mostly fat-free and can taste great when prepared correctly.
If you’re used to using a lot of butter or cheese on your vegetables, try to find other ways to prepare them. There are many spices that can be added to your veggies to make them taste great without butter or cheese. You should also keep an eye on the amount of salt that you’re adding to your food. Many people reach for the salt anytime something seems bland. Instead of adding extra salt, try to find seasoning and spices that you could add to give your food more flavor.
- Eat regular meals.
People who skip meals or eat erratically consume more calories and burn them less quickly than those who have six regular small meals each day, according to a British study published in the American Journal of Clinical Nutrition. And eating too few calories actually triggers your body to hold on to fat and burn fewer calories. Don’t go more than three or four hours without eating something. Figure out the frequency of your meals that works best in your life and stick to it. Regular meals help prevent bingeing.
- Eat breakfast every day.
One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. Studies show people who eat breakfast have lower BMIs than breakfast-skippers. Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Losing weight isn’t just about how fast you can get the weight off. It’s about making lifestyle changes that you can stick to. For this reason, many people to make huge diet changes tend to go back to their old way of eating in a short amount of time. By making small changes, you increase your success rate of losing weight and keeping it off.