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With the growing obesity epidemic in developed countries, we must start to be more conscious of what we are putting into our bodies.  There is only so much energy we need daily, and any more will just be stored for us later.  This constant storing of excess energy is what causes obesity numbers to climb.  I am not suggesting avoiding exercise; I firmly believe that to be healthy one must partake in regular physical activity.  However, to conquer weight loss, the most advantageous behavioral modification that can occur is regarding food consumption.  Western civilization is fixated on quantity and not quality.

Below I am going to list 10 diet tips that can help anyone shed a couple extra pounds.  These will by no means be all you need to do to reach your weight loss goals, however they will definitely veer you in the proper direction!

1.       Eat at Home: Eating at home will allow you to control and monitor your intake.  When you eat out at a restaurant, you cannot really control your portion size.  People tend to eat everything they are served than rather admit they are full when they have leftovers on their plate.

2.       Diet with a Friend: Have a friend with a similar goal? Perfect.  You can reciprocate the motivation and set friendly goals between each other.  This will surely promote and motivate you to stay on your diet.  No one likes to let a friend down.

3.       Eat low Calorie Foods: Try not to eat food containing high amounts of calories.  By eating foods with lower calories, you will be satisfying your quantity of food, but not over ingesting the abundance of calories with it. I am referring to foods that say low calories, not low in fat or low in sugar.  These products replace the fat or sugar with something else- resulting in little or no change in calorie content.

4.       Eat Breakfast, Lunch, Dinner: By spacing out your meals throughout the day, you will be sure to not feel as hungry.  People who skip breakfast tend to eat more throughout the day; foraging for snacks every couple hours.  Just simply reducing your total daily calories and evenly distributing them throughout three meals will make weight loss easy!

5.       NO Processed Foods: I really should not have to explain this, but processed foods contain a lot of unhealthy additives. One being excess calories.   By eating foods you have prepared, you will know what is in it, and it will be easier to get all the necessary nutrients.

6.       Fiber: Increasing your daily fiber consumption has been shown to be linked to better health and weight control.  You can even reduce your bad cholesterol by up to 10%.  However, do not just take the labelling on the front of the box at face value.  Products that say ‘High in Fibre” may not actually be that high, so take a look at the nutrition label for your direct answer.

7.       Change Your Plates: The size of plates has increased over the years and this may be one of the problems with our growing obesity epidemic.  By using smaller plates, you will reduce the amount you take, resulting in fewer calories that can fit on the plate.  Simple and effective.

8.       Eat Slower: I am not suggesting eating at a snail’s pace, but you should take more time to eat and savor the flavor of food.  It takes about 20 minutes for the brain to sense fullness anyways, so by taking those extra couple minutes to eat, you will avoid overindulgence.

9.       Eat Fruits and Vegetables: This tip is a combination of 3 and 6 to be honest.  Most fruits and vegetables are relatively low in calories, but pack in a great source of vitamins and fibre.  Increasing your fruits and vegetable intake will hopefully curb your appetite longer and give you some important nutrients for daily function.

10.   Reduce Alcohol Consumption:  This is difficult for some, but I must be firm in this. Alcohol is nothing more than empty calories. 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