The 15 Great Dieting Tips for Athletes – Part 1

15 Great Diet Plan for Beginners

For those of you who often do regular exercise, having a six pack abs is not a dream if you are on the right diet. This time, we will show 15 killer diet tips that will speed up your process of having a flat stomach or even with a six-pack muscles.

First 8 Killer Diet Tips for Beginners

1. Make sure you take plenty of water

When on a diet, many people often confuse thirst with hunger, so always have a cold drink handy. Lots of people don’t like to drink water, so add some lemon or lime juice to it or choose a drink with little or no calories. Also try herbal teas, with great flavours and no calories, suggests Cynthia Sass RD who is a spokesperson for the American Dietetic Association.

2. Add not take away from your diet

Leading chef Laura Pansiero RD recommends that dieters add more fruit and vegetables to their daily meals and not consider eating less of these. If you eat more fruit and vegetables, between 5 and 9 serves each day, you will feel fuller and displace extra fat from your diet.

The extra fibre you will eat is beneficial and will give you a better meal plan for your diets. You don’t have to vegetables just as a side dish, says Laura.

You can incorporate more by choosing foods like stir-fries, frittatas and soups. Many studies have shown that the more colourful vegetables you eat you will be getting more of the phytochemicals that fight disease and cancer-causing agents. With more fibre from the fruits and vegetables you are adding to your diet you will feel less inclined to over eat.

3. Are you really hungry?

The author of Am I Hungry, Michelle May MD says that is important to decide of you are hungry. If you are thirsty say and not hungry, food will not make you feel better. If you are hungry and crave food, when you have eaten it you should feel better.

Don’t eat so much that you are left feeling bloated, tired and uncomfortable. Your stomach is small, about the size of your fist so it will not take lots of food to fill it. Don’t eat so much that you feel filled and your clothes are too tight.

4. Night time snacks

When we sit down after dinner and relax and watch television many of us look for food but Malena Perdomo MD explains that this is “mindless eating” as we rarely think about it. We just do it out of a habit we have created. Decide to close your kitchen, or if you must have a snack after dinner choose a 100 calorie treat or even better is a no-calorie cup of tea.

Try to train yourself so that you don’t look for something after dinner. After a few days of not eating at this time, you will not look for it anymore.

5. Favourite foods

Dr Sass says that you don’t need to leave behind your favourite foods. Just eat them less often and in smaller quantities. The minute you exclude food that it is all that you will want to eat. Become a smarter shopper and just buy one bakery treat instead of a packet or choose the smallest chocolate bar.

Don’t exclude all of your favourite foods just be wiser about when and how you eat them.

6. Have treats out

The best way to enjoy a treat is to have it when you are out. Go to the local parlour for an ice cream or have a picnic with your favourite treat included. Ellie Krieger RD says this is a way of keeping temptation out of your home.

The host of Healthy Appetite on the Food Network says this is a way to lose weight by keeping the treats out of the house. You will look upon having a treat as a little adventure and come to look forward to going out. By keeping temptation away you will lose weight easier as the food is not there to eat.

7. Small meals more often

A researcher into obesity and its problems, Rebecca Reeves, PhD, RD, says that a problem with eating less calories and burning more fuel is that you will feel hungry more often. To combat this, Reeves says to have small meals often during the day.

By dividing your calories over 5 meals and snacks you will feel less hungry throughout the day and achieve your goal of losing weight easier.

Choose small meals and snacks to eat during the day. You will be able to exercise better as you will have more energy and you will lose weight a bit quicker too.

8. More protein each day

More protein should be eaten each day as it helps you keep the muscle mass that you have. It keeps you fuller longer than carbohydrates and things like meat, cheese, yoghurt and nuts and beans should be included at every meal say a researcher into proteins by Dr. Donald Layman.

A diet with higher levels of protein and lower levels of carbohydrates along with some moderate form of exercise will work better than one with higher carbs.

Try adding yoghurt to cereal at breakfast time or have some fruit and yoghurt as a snack during the day. It is easy and simple to add a bit of extra protein in your day and it doesn’t have to be meat or eggs. Having an omelette for lunch or breakfast is a good way to add more protein.