Weight Loss Fast In 21 Days

                                              

                                1. Limit variety at meals.

Variety in your overall diet is important to ensure that you get a range of nutrients and other substances that contribute to good health. But having too many choices at once can lead to over consumption (the “smorgasbord effect”) because foods with different flavors and sensory qualities whet the appetite, even if you are physically satiated—which is why there always seems to be “room for dessert.” It’s also easier to overfill your plate when you have a large number of choices. On the other hand, you’re likely to eat less if you have less variety, since foods similar in taste and texture dull the palate (a phenomenon called sensation-specific satiety). Be especially careful at all-you-can-eat buffets and parties. Scan the whole array of foods before making your selection, choose no more than three or four items that most appeal to you, and make only one trip. Using smaller plates also helps limit your choices.

                               2. Don’t drink your calories.

Beverages are not as satiating as solid foods, and people usually do not compensate for liquid calories by eating less food. It’s okay to drink milk but otherwise stick with water or other noncaloric beverages like tea and coffee (watch the cream and sugar). Choose whole fruits over juice. What about diet beverages? The jury is still out on whether they help with weight loss. The proposed 2015 U.S. Dietary Guidelines do not recommend sugar substitutes, citing a lack of evidence that they help in long-term weight loss. To liven up water, try a squeeze of lemon or lime or other fruit essence. If you drink alcoholic beverages, be aware of their calories (more than you may think) and that alcohol can have a disinhibiting effect on eating control.

                                3. Cook at home often.

That allows you to eat more whole foods and control how much oil, sugar, and other high-calorie ingredients you use. Studies have shown that people tend to eat more when they eat out—though you must still be careful to limit portion sizes at home. If cooking from recipes, look for healthy lower-calorie ones that include nutrition analyses, and stick to the serving sizes. Be aware also that just as restaurant portions have ballooned in recent years, recipe serving sizes have also been on the increase.