Diet Tips That Actually Work

Dan DeFigioNutrition Advice

why we eat so much

Are there diet tips that work? Have you tried all those diets that are popular nowadays like the bone broth diet, the gluten-free diet, no-fruit diet, or the latest magic herb diet? Ever wondered why there’s always a new diet that comes along? Not that new nutrition ideas never have any merit, but methods that have passed the test of time are still the ones any nutrition guru or successful dieter would recommend. Some of them aren’t exciting and don’t involve any exotic-sounding herbs. Some of these tips are just common sense, so we just often overlook them. So let’s go back to some of the best ways to make losing weight easier.

See No Evil

diet tips that work

Image attribution: sippakorn via

If you need to stock up on a few small but sinful treats, at least put them someplace where you’re less likely to see and be enticed by them. Don’t put them in those pretty glass jars that make your work desk look like a candy shop display window. Don’t keep junk food in the house! Make it difficult to eat badly.

Don’t Drink Your Calories

Drinking lots of fruit juice seems like a healthy option, since real juice is high in nutrients. But fruit juice is also very high in calories and sugar. Studies done by the Harvard School of Public Health discovered that regularly drinking fruit juice increases your risk of getting type 2 diabetes by 21 percent. On the other hand, if you eat at least two servings of WHOLE fruit every week, the risk goes down by 23 percent! Oh and, speaking of drinking – drink more water. Drinking just two glasses of water is enough to speed up your metabolism by 30 percent. Drinking at least 8 glasses of water a day is still a good idea.

Spice it up!

spice mix recipes

Make your dishes more flavorful with spices. This will trick us into thinking we’re eating something rich, without adding extra calories. It’s also a good way to make food tastier while reducing the salt or sodium that we add to our food. Oregano, parsley, garlic, and black pepper have proven health benefits. If you’d like to get adventurous with spicing your foods, try Jamil Bathali’s Spice Mixes book.

Pay in cash

When we pay for food with a credit card, we tend to disregard the serving size and calorie-content of our purchases. Paying in cash discourages impulse buying and makes us more mindful of what we consume.

Chill Out

Literally chill – Eat your pasta cold. Chilling starches that were cooked creates a more complex starch called resistant starch. Resistant starch consumption has been linked to improvements in gut functioning, insulin sensitivity, increased satiety, and even decrease in fat accumulation. How cool is that? Relax when you eat! Create a relaxing atmosphere when you eat- dim the lights, play some calming music and simply enjoy your meal. According to psychologists, people eat at least 175 fewer calories when in a soothing environment than they would in a bustling restaurant.

Check for Fiber

Whole grain contains 1 gram of fiber for every 10 grams of carbohydrates. Check food labels for this ratio. It’s a safe guide to making sure that what you eat is low in sugar, low in sodium, and free of trans fats.

Spoil Your Appetite

Remember when your mom said you couldn’t eat before meals because it would spoil your appetite? Eat a light appetizer like broth or fresh fruit, and it could cut 20 percent off your calorie intake per meal.

Stay Mindful

Temptations abound and it’s easy to fall into old unhealthy habits. Health Promotion Practice released a study that showed that people who were given regular reminders related to their diet made better food choices. Read up on healthy eating, set up your reminders on your phone, or post motivational slogans where you’ll see them (follow my Facebook page for this). Remember, healthy eating is a series of ongoing decisions. Make each decision count, because it does!