Guidelines For Healthy Dieting

For those who really wish to lose weight, it helps even if they can make small but significant changes in their daily life. One doesn't necessarily have to go on a stringent diet…just being aware of what you are eating helps a lot! You must…
Make changes gradually. Don't try to do everything all at once. It will take longer to lose weight when you are following a correct weight loss plan, but you will be able to keep the weight off permanently.
Always set a realistic target to lose weight. It is always better to lose weight gradually rather than drastically. A drastic weight loss program results in loss of water and precious tissues from your body instead of fat. Aim to lose ½ kg (1.1 lbs.) every week and not a drastic 5 kgs (11.0 lbs.) a week. Walk two blocks at first, not 2 miles. Success will come more easily and you will be motivated to continue!
Do not skip your meals, as you will be tempted to binge on high calorie snacks and end up putting on weight rather than losing it. Eat your meals regularly!
Do not eat your meals in a hurry. No matter how packed your schedule is, don't get tempted to grab a sandwich and eat on the run. Your body will absorb more nutrients if you take the time and sit down, relax and enjoy your meals. Resting quietly for 5 or 10 minutes afterwards will give your body an opportunity to digest.
Listen to your hunger pangs. Most of the times we tend to overeat without realizing how hungry we are. It is always better to chew your food properly, as chewing helps in better digestion and also gives you enough time to know how hungry you are and when you have reached your satiation levels.
Don't reach out for second helpings. Serve yourself at one time, sit down and relish your meal. That's the best way to reduce temptations and monitor how much you eat.
Drink plenty of fluids. Having a glass of water before meal helps you cut down on your food intake. You tend to eat less when you drink more fluids and end up losing weight. If you get bored of drinking plain water, feel free to squeeze a lemon into it. Drink plenty of water, juices and coconut water everyday. You should have at least 8 to 10 glasses of water each day. But try and stay off the caffeinated beverages like tea, coffee etc. as they interfere with the absorption of nutrients in your body. Also the sugar used to prepare tea and coffee provides you with nothing but empty calories.
Plan your weekly menu. Always plan your meals, preferably for a week so that you don't cook or buy any impulse high calorie foods.
Record everything you eat in a book. It will help you track the foods consumed in a day and also to keep tab on your daily calories.
Exercise. If you combine a healthy diet with exercise, you will increase your body's metabolic rate, burn a lot more calories from fat and lose weight quickly. Exercise increases your HDL (good cholesterol) levels, decreases LDL (bad cholesterol) levels and prevents heart diseases. It also improves your health and will drive away fatigue. To increase your overall activity levels…

• run up the stairs instead of using the lift
• walk short distances instead of taking a cab
• set aside time for regular exercise (like aerobics, swimming etc.) at least 4 days a week for a minimum span of 30 minutes each time

Exercise will not only improve your body shape and tone your muscles but will also improve your mental well being.
Reward yourself. When you achieve your short-term weight loss goal, do something special for yourself. Go for a movie, buy a new shirt, read a book, visit a friend and pamper yourself.