This is a great article it gives us simple rules that we can follow to look and feel great ! just in time for the Summer! Read Below. http://www.self.com/magazine/blogs/selfystars/2011/04/slim-down-on-the-no-diet-diet.html
Slim Down on the "No-Diet Diet" With Tips From Celebrity Fit Club's Dr. Ian Smith
Tuesday, April 19, 2011 at 11:12 AM | posted by
Dr. Ian Smith, Celebrity Fit Club dietitian and Rachael Ray's medical correspondent, knows anyone can lose weight effortlessly. In his new book EAT: The Effortless Weight Loss Solution, he tells you how--and we've got the scoop!
Making the transition to healthy eating can be a struggle, but if you do it right, it should be a piece of cake (even if you're not eating any). "Don't obsess over food. Don't obsess over weight loss," says Smith. Counting every single calorie that you put in your mouth will certainly make you a more conscious eater, but it might also make you crazy. The key to a successful diet is to relax and plan, setting realistic goals. Smith recommends changing one or two things every ten to twelve days to ease into your new routine--making lots of changes at once could be a recipe for disaster.
EAT is the doctor's go-to guide for those trying to shed pounds without the help of dietitians and personal trainers. He calls it a "no-diet diet," and shared with SELF his top tips.
Eat more protein. "Protein is awesome!" says Smith. Not only does it jump start your metabolism because it requires more calories to be burned during digestion, it also helps build the lean muscle mass that contributes to burning calories.
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Don't be afraid of carbohydrates. While carbs may get a bad rep, not all of them are bad for you. In fact, they're essential for energy! "Living a carb-free life is pretty unrealistic for most people," says Smith, who cites carbohydrates as necessary fuel. Stick to good carbs like fruits, nuts and whole grains--like most things, in moderation, they fit perfectly into a healthy diet.
Use water strategically. Water won't just keep you hydrated, it will also help you control the amount of calories you assume. "Drinking a glass of water before every meal and then drinking it right before your entree before your dessert helps to reduce the amount of calories you're consuming," says Smith.
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Practice portion control. You know how much you're supposed to eat, but you can't always measure everything or know exactly how many calories you're getting, especially if you're eating out. "If you have a visual cue of what the right sizes can be, it can make a big difference," says Smith. EAT lays out practical serving size comparisons--did you know that a small apple (about 60 calories) should be the size of a tennis ball?
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Smith emphasizes realism in making life changes. While watching people lose hundreds of pounds in just a few months might be inspiring, it's not always possible for someone unaided by superstar personal trainers and dietitians. Setting an unrealistic goal will only cause un-due pressure and make you frustrated. "People spend years gaining weight but then they want to lose all of it within six to eight months," says Smith. "Losing weight is a journey."