1.
Monitor your fat intake.
Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the fat percentage in the food.
This should be low as possible, and by no means exceed 30%.
2.
Reduce your salt intake, as over-consumption of salt is one of the causes of obesity.
And when I say reduce, I mean to try to cut your salt intake down to half what it was last year.
3.
Change from table butter to cholesterol free butter.
If you have a choice why not go for it, any way it is healthier for you and tastes just the same.
Bear in mind that these small changes can go a long way towards weight reduction.
4.
Instead of frying things try baking them without fat.
Baking is by far a healthier method of preparing food than frying.
Baking requires lesser oil or fat.
5.
Use a non-stick frying pan for your cooking so that you can cut down on any unnecessary greasing.
The main goal is avoid eating fat as much as possible and a non-stick pan is the perfect solution to reducing your consumption of fat.
6.
Boil your vegetables instead of cooking them, or even better, eat them fresh.
However if you do not like eating your vegetables as it is, try steaming them without adding anything at all.
This is probably the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.
7.
Eat parsley often.
Parsley is a great herb to snack on between meals, as it contains quite a few vitamins, plus it will freshen your breath.
8.
When available, substitute a low-fat or fat-free version.
There are many low-fat and fat-free version of many foods in the market these days, although most people just pick up whatever they can get.
Shop wisely and choose lower fat substitutes, as these will help weight loss and are healthier for your heart.
In fact, with weight loss being so popular these days, most products will have a low-fat or fat-free version.
Look around for these options next time you go shopping for groceries.
Fats do have nutrients, but the calories they pack outweigh their benefits, unlike proteins and carbohydrates, so cut down on them where you can 9.
Avoid going on crash diets.
They don't work, and actually will ruin the work you have done to lose pounds.
Crash diets are not healthy for you, as they make you think you lose a few pounds quickly but once you stop, you will gain everything back and more.
Crash diets are not meant for the long-term, which means any results you see will go away and possibly hurt you.
Take a look at it in this way.
Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life? Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good on the long run.
Crash diets may have a lot to promise, but very rarely do these promises ring true.
Crash diets are things people go on in order to wear an old dress or suit for a particular occasion.
That's the only purpose that they serve as far as I can see.
10.
Make it a habit to chewing all foods, especially sweets, thoroughly - at least 8 to 12 times.
This important because it will add saliva to the food and saliva is critical to the digestion of sugar.
Many people have a bad habit of eating so fast, as if they were swallowing it.
This reduces the saliva added to the food, which reduces the amount of nutrients that our stomach can absorb from it.