And so are you.
How can I be so sure? Because a “diet” isn’t something you go on and go off of, like a prescription. A diet is what you eat, day in and day out, whether you planned to eat that way or not. So when people ask me what kind of “diet” they should follow, I always tell them to follow the one they’re already on—the way you like to eat is the way you should eat
If you want to make big changes to your health, forget about following somebody else’s diet. Just make a bunch of little changes to the diet you’re already following, it’s the best way to get results.
Nutritional tweaks you can make that will improve the way you look and feel—fast and forever!
1. Drink a second cup of coffee.
It might lower your risk of adult-onset diabetes, according to a study in the American Journal of Clinical Nutrition.
2. Keep serving dishes off the table.
Researchers have found that when people are served individual plates, as opposed to empty plates with a platter of food in the middle of the table, they eat up to 35 percent less!
3. Think before you drink.
The average person drinks more than 400 calories a day—double what he or she used to—and alone gets around 10 teaspoons of added sugar every single day from soft drinks. Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year!
4. Practice total recall.
British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories that those who didn't stop to think. The theory: Remembering what you had for lunch might remind you of how satiating the food was, which then makes you less likely to binge on your afternoon snack.
5. Eat protein at every meal.
Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.
6. Choose whole-grain bread.
Eating whole grains (versus refined-grain or white bread) has been linked to lower risks of cancer and heart disease.
7. Think fish.
Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They're high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer's. Study participants who had high blood levels of DHA also performed better on noverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.
8. Put your fork down when you chew.
Or take a sip of water between each bite—eating slowly can boost levels of two hormones that make you feel fuller, Greek researchers found.
9. Sip green tea.
It might help you build a strong skeleton, say researchers in China, and help protect you from broken bones when you're older. And one study found that it helps fight bad breath, too.
10. Work out before lunch or dinner.
Doing so will make the meals you eat right afterward more filling, according to British researchers—meaning you'll eat fewer calories throughout the day.
9. Sip green tea.
It might help you build a strong skeleton, say researchers in China, and help protect you from broken bones when you're older. And one study found that it helps fight bad breath, too.
10. Work out before lunch or dinner.
Doing so will make the meals you eat right afterward more filling, according to British researchers—meaning you'll eat fewer calories throughout the day.
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