1.Watch your fat intake. Each fat gramme contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food.
2. Go easy on the salt, as too much salt is one of the causes of obesity. Make it a point to really cut down on salt. Try to bring down your salt intake to half of what it was last year.
3. Change from table butter to cholesterol free butter. If you have a choice why not go for it, anyway it is healthier for you and tastes just the same. Bear in mind that these small changes can go a long way towards weight reduction.
4. Instead of frying things try baking them without fat. Baking is by far a healthier method of preparing food than frying. Baking requires lesser oil or fat.
5.Use a non-stick frying pan for your cooking so that you do not have to add oil. The golden rule is to try and avoid as much oil as possible and a non-stick pan is a perfect solution to this problem.
6. Boil your vegetables instead of cooking them, or even better, eat them fresh. However, if you do not like eating your vegetables as it is, try steaming them without adding anything at all. This is probably the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.
7. Carry parsley with you. Parsley is an excellent thing to munch on in between meals. Not just is it good for you in terms of vitamins, but it is also a perfect way of making your breath fresher.
8. Choose low-fat substitutes or no fat substitutes. There are plenty of low fat or even no fat substitutes available in the market so why not choose wisely. It is much better for your heart too. Many people just go shopping and pick up whatever they can. They do not bother to find out if there are nay substitutes for the thing they are looking for.
In the markets of today, you will be astounded at the range of goods that manufacturers have to offer. In fact, with all the hue and cry that is being made about weight loss, low-fat substitutes and no fat substitutes are hitting the stands faster than mushrooms that sprout after the first rains.
So the next time you head to the stores instead of picking up what you have always picked up, see if there are better substitutes.
Remember that our bodies need nutrients and not just calories. Fats give us nutrients but with more calories than what proteins or carbohydrates do.
9. Avoid crash diets. They are bad for health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost few pounds but the moment you give up on the crash diet everything will bounce back with a vengeance.
Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life? Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good in the long run.
Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.
10. We have teeth for a reason...
Therefore we should develop a habit of chewing all food including liquid food and soft foods like sweets, ice creams at least 8 to 12 times. This is essential to add saliva to the food, as it is only in the saliva that sugar is digested.