Any diet works, as long as you stick with it

Don’t expect miracles As much as you fantasize about it, you’re not going to lose 20 pounds in a week. Instead, you want to set realistic weight loss goals and then be prepared to stick with your diet plan for weeks, even months. “I tell clients that it takes four weeks to feel better, six weeks to see some differences, and really a full eight weeks to see a lot of changes and long-term results, That means you need to stay on track even when the scale isn’t budging—because it may start moving the following week! If you bite it, write it Before you overhaul your eating habits, try one of our best weight-loss tips: Record everything you drink and eat. Take advantage of apps and website or use pen and paper. Note trouble spots, like that 3 p.m. candy bar or evening bowl of ice cream. This is the single most important thing you can do when you’re watching your caloriesI have so many clients who think they’re eating healthfully, but writing down every bite makes you aware of those extra calories you eat without even realizing it. Just an extra handful of nuts could cost you more than 100 calories. Tell everyone about your campaign Don’t keep your weight-loss goals a secret. Improve your chances of weight-loss success by spreading the word to friends and family about your new diet. It will help motivate you and increase your accountability. “Almost no one succeeds without support from the people around them, a health coach and personal trainer. “Asking for help is the most important part of your weight-loss program.” Sweat the small stuff A free sample of pizza at the grocery store. A nibble of the cookies your colleague brought into work. A bite of your son’s grilled cheese sandwich at the diner. Yes, it may just be a taste here and there but the calories from those BLTs—bites, licks, and tastes—really do add up. So, heed this weight-loss tip: If you’re not hungry or a food is not on your meal plan, don’t eat it. Know your areas of weakness “Chocolate and ice cream can be in my house for days and I won’t overeat them, “But I can’t have tortilla chips, pretzels, or pita chips in the house. Those are the kinds of foods that I’d overeat if I came home tired from a long day at work.” Get rid of your triggers. Then, restock with healthy fare like vegetables, fruits, whole grains, lean meats, and low-fat dairy foods. And make those healthy foods easy to eat by displaying them in a beautiful bowl on the counter or pre-chopping them and storing them in clear containers in the fridge. Brush your teeth earlier Have you ever brushed your teeth and then had a sip of orange juice? The beverage probably tasted sour and not too pleasing to the palate. That can work to your advantage when you’re trying to avoid post-dinner munching. Try brushing your teeth earlier in the evening instead of right before bedtime. “After you brush your teeth, it’s much less likely that you’ll find yourself snacking on empty calories later in the evening. Fill ‘er up on water Drinking ice-cold water can help you burn more calories throughout the day, according to a study published in the Journal of Clinical Endocrinology and Metabolism—up to 490 calories a week! Other research shows that drinking water before a meal can help you eat less. And because there are so many other health benefits to staying hydrated, it’s a good idea to keep tabs on how much you’re guzzling down. Consider buying a reusable water bottle that’s at least 20 fluid ounces. “That way you know exactly how much water it holds and you can refill it as many times as your body requires, And water doesn’t have to be boring. “Jazz it up by adding fresh lemon, cucumber, mint, or any other fruit or veggie. Not only does it make the water taste more interesting, but when you take the time to do something ‘special,’ you’re more likely to drink the water

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