A No Fail Guide to Diet and Exercise

You’ve tried Atkins, South Beach, Dukan diet and Weight Watchers. You’ve cut out all carbs, all fat, and anything not on a prescribed diet. You’ve done yoga, Pilates, swimming and spinning, and have tried more gym memberships than you can count. Now you’re ready to lose weight naturally and effectively, without the crash diets and overwhelming exercise routines.

Diet Fail Humor

  1. If you don’t have it, you can’t eat. Start by getting rid of all the junk food in your house, and replacing it with easy-to-use healthy snack foods like apples, air-popped popcorn and nuts. If you have a pantry stocked with cookies and chips, a late-night binge is all but inevitable. Don’t let yourself get caught without a healthy snack option—before you go out, slip a snack pack of almonds or a low-calorie granola bar in your purse.
  2. It’s the simplest diet formula, and yet somehow the hardest to keep: Eat less than you use. If you take in fewer calories and increase your energy usage by exercising more, you will lose weight. If you increase your food intake or decrease your activity level, you will gain weight. It’s that simple. Remind yourself of that mantra every time you’re about to mindlessly sit down with a bag of chips or take the elevator instead of a flight of stairs.
  3. Hikers and athletes need dense foods with high calories to keep them energized without having to carry too much. The rest of us need low-density foods with lots of fiber and water content in relation to calories to satisfy our urge to eat without taking in too many calories. Foods like salads with healthy dressings and water-based soups have lots of fiber and water, which fill you up and make you feel satisfied without packing on the pounds. Start each meal with vegetables in some form, before moving on to starchy foods and proteins.
  4. Diets that promise that you will lose five pounds a week are promising more than they can safely deliver. The safest, most sustainable pace is about one to two pounds a week, depending on your starting weight. Losing weight slowly but surely is much more likely to last than a crash diet that has you losing five pounds a week. Crash diets usually cause the dieter to lose water and muscle weight rather than gradually whittling down fat reserves and building up muscle. Additionally, most people find it much harder to stick to an extreme diet and are more likely to “cheat” than dieters on a moderate, reasonable diet.
  5. Don’t go it alone. Enlist the support of family members, friends, coworkers, or find a social support group designed to help dieters like you get the support they need to keep it up. Instead of exercising alone in your bedroom, get together with friends for an early-morning jog or a Sunday afternoon bike ride.
  6. Even if you are eating healthy foods, you can still overeat unless you develop healthy eating habits. Eat only when you are hungry, not as a solution for boredom or stress. When serving a meal to your family, place serving dishes on the counter in the kitchen and dish out smaller portions onto the plates. That way, you will be forced to think twice before helping yourself to seconds or thirds. As soon as you finish eating, wash up and put all the food away to avoid temptation to snack.
  7. Find one trusted friend or family member who is also looking to begin a healthier lifestyle. Discuss your diet and exercise plans with each other and check in often to make sure you are both keeping up with your plans. You can even use a financial incentive to make sure you don’t get tempted to be lazy or cheat—promise to pay ten dollars a week if you don’t fulfill your diet and exercise goals.
  8. Don’t have time for the gym? Don’t want to shell out the monthly fee? You don’t need to go to a gym to get a satisfying workout. A few simple exercise tools like a yoga mat, exercise ball or rubber stretching band can help you get in shape without even leaving the house. You can purchase DVD’s of your favorite exercise routine, or access a workout routine online. If you know which piece of gym equipment is most useful to you, you can invest in one piece, like a treadmill or elliptical, that you will really use every day.
  9. Pick an exercise you actually enjoy, and you’ll be much more likely to stick to it. Instead of dragging yourself to a six AM boot camp that you dread every day, go to yoga in the evening if that is more enjoyable. Instead of just running on a treadmill, sign up for a local 5K and train for a specific goal.
  10. Reward yourself—but not with calorie-laden treats that will just set you back in your goals. Plan to give yourself a great piece of diamond jewelry or a full day at the spa when you reach your weight loss goal. Next time the urge to snack or skip the gym comes over to you, go online to design your engagement ring, look up loose diamond prices, or read reviews about the spa to encourage yourself to stick to your goals.

Guest article written by Houston online jewelry store – Whiteflash.com.


This post was written by a guest author and edited by Hive Health Media Staff. If you would like to submit health or fitness news, click here.

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