Good Dieting Advice

More Facts About Dieting

By: David Vasquez

You may be so engrossed about your diet regimen that you can be heading the wrong way. Here are some truths about dieting that you should know.

1. Take it slow and enjoy your food

Why that's advisable: Eating slowly helps you savor the flavors and textures, so you feel more satisfied. It also helps prevent overeating - if you eat too fast you'll probably miss that "I've had enough" message.

But how it can backfire: Research shows that we eat many more calories at long, lingering dinners with friends. You're apt to order more and choose heavier dishes if that's what everyone else is doing. Plus, when you catch up over a two-hour dinner, you may eat the entire time or order dessert just to have a reason to stay and talk.

The point: Don't rush, but don't lose sight of what you're eating. If you can't resist food that's in front of you, ask the waiter to pack up half your entrée. And if you're full after the main course but not ready to head home, suggest that everyone take a walk around the block instead of ordering dessert.

2. Keep sweets out of the house

Why that's advisable: You'll be less likely to devour a whole carton of ice cream or box of chocolates in one sitting.

But how it can backfire: If you feel deprived, you're more likely to order the jumbo-size double-fudge sundae the next time you're at the ice cream shop. Having some tempting treats on hand also teaches you to build willpower, according to research published in the Journal of Consumer Research. "It allows you to develop a strategy for resisting them or controlling how much you consume," explains lead author Kelly Geyskens, PhD.

The point: If you can't have a little ice cream (or another personal trigger food) without overdoing it, ban it from the house. Buy treats that you can enjoy in small quantities and feel satisfied, like individually wrapped dark chocolate squares.

3. Avoid liquid calories

Why that's advisable: Soda and coffee drinks can be calorie bombs.

But how it can backfire: Not all beverages are created equal. While soda, for example, is empty calories, some drinks provide nutrients and might help you eat less later. One preliminary study found that dieters who drank at least one 8-oz glass of low-sodium vegetable juice each day lost 4 pounds in 3 months (those who skipped the juice only lost 1 pound). According to Carl L. Keen, PhD, professor of nutrition at University of California, Davis and one of the study authors, the volume and nutrient density of juice may help curb your appetite.

The point: Most of your drinks should be calorie-free, but if you're always super-hungry, try drinking 8 oz low-sodium vegetable juice or a fruit smoothie (keep it to about 100 calories) once a day to see if it makes a difference.

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Find out how you can have have a healthy total lifestyle modification. Learn healthy ways on how to loose weight and stay fit for life. Visit www.killyourbellyfat.com.

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