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How to Stick to a Diet

How to Stick to a Diet

I am sure you know by now, being overweight or obese is a huge contributing factor or cause of snoring and sleep apnea. So, one of the easiest ways to reduce or stop your snoring and/or sleep apnea, is to go on a diet and lose that extra weight.

The problem though: DIETING IS HARD WORK!Dieting is hard work

Anybody that has ever been on a diet can tell you that it’s hard to stay focused and stick to your diet. That is why most people that start with a new diet quit in their first two weeks.

How can you keep your eyes on your goals? How can you avoid the food cravings? Always wanted to know how to stick to a diet?

The following are the 10 things that have worked for me in the past and at present:

How to Stick to a Diet

1. You can’t do it Alone

There is nothing like the support of those close to you to keep you focused on your goals. This counts for everything in life and not just dieting.

You should explain your dieting goals to your family and friends and ask for their help and support. You may even succeed in getting them to join your diet and exercise routine.

They should know that they shouldn’t make it harder for you by tempting you with fattening foods, or even by offering you fattening foods.

If your family and friends are truly behind you, they will keep you on track during the times when you just feel like giving up.


2. The Most Important Meal of the Day

I am sure you heard the saying; ‘breakfast is the most important meal of the day’.

Well it’s true!

Now, the breakfast I mean is not grabbing an apple as you run out the door. No! I mean a proper healthy breakfast. Maybe a bowl of muesli or high fiber cereal, an apple or pear (any fruit actually), and a yogurt.

Whatever you prefer is fine, as long as it’s low fat and healthy.Muesli for Breakfast

Having a good breakfast, gives me a good start to the day and keeps me fuller for longer. I also find that I have less snack cravings during the day compared to before.

I eat a bowl of muesli every day.


3. Five Meals instead of Three

OK, so am I saying you will lose weight if you eat five to six meals a day instead of your usual two or three? Does eating more mean you will lose weight?

No not exactly!

But breaking that three big meals into five or six smaller meals, spread out throughout the day, could help you lose weight.

I got this from a specialist I was seeing about two years back.

The logic behind it is; if you eat small meals or snacks throughout the day, you are not likely to get hungry so often, which means less binge eating or unhealthy snacking. You also have less calories to burn before your next meal, which will help you lose weight.

You should definitely consider seeing a dietician or doctor, to work out a proper meal plan for you.


4. Keep Snacks to the Minimum

I know from experience that it’s great to have a snack late at night when you are relaxing in front of the television. But, I also know it is not great when you are on a diet. That harmless ‘little’ snack can cause you to gain all the weight you might have lost that day, and more.

These days I make dinner my last meal of the day. But there are sometimes I just can’t hep myself, for these days I have low fat snacks in the fridge. Look in your local supermarket for something low in calories and low in fat.

My favorite choices are a bran or oatmeal biscuit/cookie, or a whole grain piece of toast with cheese. Just avoid something with chocolate or sugar.


5. Protein is King

Food with high protein content is very important for anyone on a diet. These foods will ensure you stay full for longer, and avoid the need for regular snacking. Try to have some protein in all your meals to be most effective with your diet.

Just take a look at the diets of bodybuilders and active gym members; their diets are usually high in protein or protein centered. This is because protein foods helps them keep the muscle mass and also helps to burn more fat.

Foods high in protein include lean beef, pork, lean and skinless chicken, egg whites, cottage cheese (some other cheeses too), fish, whey products, beans, yogurt, nuts, seeds, tofu, and lentils.

I eat some of these foods every day, but will confess; I can’t stand cottage cheese and tofu.

Check out my article, Best Fat Burning Foods, for more suggestions of healthy foods.


6. Fruits and Veggies

I don’t need to say a lot about this topic, because we all know that fruits and vegetables are good for us.

If you eat a lot of fruits and vegetables you will also not get Carrot Stickshungry so quickly, because they are rich in nutrients.

Some veggies, such as carrot sticks makes good snacks, when you get the craving. Now you know what I always have in my fridge; ready to eat.


7. Less Pasta

This pains me because I love pasta, but eating less pasta and foods that has a lot of starch, will help you lose weight.

Man I was angry at my doctor when he first told me to reduce my pasta and starch intake.

Food high in starch include pasta, rice, bread, french fries, baked potatoes, and cakes.

Alternatives could include, whole grain pasta, brown rice, and whole wheat bread.

You don’t have to cut out all starch, just eat less of it.  Thank goodness, because for me to completely cut out fries; NEVER gonna happen.


8. Water, water, water.

I know I am guilty here, but doctors recommend we drink at Water Bottlesleast eight glasses of water every day. That is what our bodies need to function at peak performance.

It is also great to drink a lot of water when you are on a diet, as you will feel fuller. Drinking a glass of water when you have a snack craving, can help you prevent eating the snack, because the water can often fill you up just as good as the snack would off. Try a glass of water with a slice of lemon to quickly fill the hunger pains.


9. Sleep, sleep, sleep.

I cannot emphasize this enough, but your body needs enough sleep. Apart from sleep helping your body recuperate and recharge, enough sleep also helps you eat less.

This is by far my biggest health sin; if I sleep more than 5 hours a night, then I had a good night.

Health researchers found that if you don’t sleep enough, a hormone called ghrelin is produced in high amounts, while the more favored hormone leptin is produced in smaller amounts.

Ghrelin tells your body that you are hungry, while leptin tells your body you are full. So having more ghrelin in your body will make you eat more, and having more leptin in your body will make you eat less.

Trust me, you need more leptin. So you need to sleep more!

I wish I could take credit for knowing this medical stuff, so serious thanks goes to Wikipedia for knowing everything. 🙂


10. What’s in your Kitchen?

Being on a diet and only eating healthy food is only half the battle. If your kitchen cupboards are full of unhealthy snacks, it wouldn’t be long before you are tempted to eat some. Worst yet, if your kitchen cupboards are empty you could be tempted to buy junk food to fill that empty gap in your stomach.Chips

On the other hand, if you have quick healthy snacks available, you are less likely to fill up on unhealthy junk.

I am a father of two teenagers, so only keeping healthy food in the kitchen is a challenge. So I end up having both healthy snacks and chips and cookies for the kids. Then the challenge is for me to avoid these unhealthy snacks; temptation at its best.


Keep On Keeping On

Stay focused on your goals of losing weight. It may be hardLose Weight work, as I said in the beginning, but the rewards are worth it.

The hard work is not the diet itself, but rather the motivation needed to stay committed to losing weight. Try these tips, it may just work for you.

The above tips are not meant as medical advice, for that you need a doctor. These are just some of the things I found that works, and how I manage to stick to a diet.

What are you doing to stay motivated? Please share your story below this article.

Remember, stay safe and get healthy.

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