How to Get Off Your Diet and Lose Weight

Do you want to lose weight, but you’re tired of dieting? There are healthier and more effective ways to slim down.

Diets typically help you lose 5 to 10% of your starting weight in the first six months. However, your chances of keeping the weight off for 5 years or more are less than 5%. Most adults gain back even more than they lose.

There are many reasons why diets fail. By focusing on restricting eating, they can create a negative attitude about a natural activity. They also tend to produce short-term results instead of lasting change.

It’s time to end the diet cycle. Try these suggestions for managing your weight with less stress and guilt.

Eating for Sustainable Weight Loss:

1. Increase your fiber.

You can eat less and still feel full. Dietary fiber is the parts of plant-based foods that your body can’t break down completely.

In addition to curbing your appetite, fiber enhances digestion and protects your heart.

2. Prioritize plants.

Most vegetables and fruits are low in calories and high in nutrients. Aim for at least 5 servings daily.

That’s easier to do if you incorporate them into each meal and snack. For example, start the day with a mushroom and spinach omelet.

3. Boost your protein.

A high protein intake helps to burn more calories and regulate hormones that control body fat and appetite.

If you want to lose weight, get about 30% of your calories from protein.

4. Read labels.

Keep ultra-processed foods to a minimum. They’re a major source of unhealthy fats and added sugar and sodium.

5. Monitor portion sizes.

You can probably enjoy your favorite dishes as long as you pay attention to how much you’re eating.

Use a kitchen scale or learn what one ounce of cheese looks like. It’s about the size of your thumb.

6. Drink water.

It’s easy to lose track of liquid calories. Save sugary beverages like soda, juice, and margaritas for rare occasions. Stay hydrated by drinking about 2 liters of water each day.

7. Dine in.

Restaurant food tends to be higher in calories and fat whether you go to a drive-in window or a fancy dining room.

Prepare your own meals and snacks. As a bonus, you’ll save a lot of money too.

8. Be mindful.

According to a study at Cornell University, the average adult underestimates their calorie intake by 20 to 50%, and you’re more likely to be on the high end of that range if you’re overweight.

Use a food journal or phone app if you need help keeping track.

Other Tips for Sustainable Weight Loss:

1. Move more.

Diet plays a bigger role in shedding excess pounds, but exercise can help you keep them off. Plus, it’s essential for your overall wellbeing. Engage in cardio activities and strength training at least 3 times each week.

2. Rest and relax.

Sleep deprivation and chronic stress can make you store more body fat, especially around your midsection. Stick to an early bedtime and take refreshing breaks between tasks and meetings.

3. Weigh in.

Stepping on the bathroom scale can help you catch weight gain early when it’s easier to undo. Keep in mind that small fluctuations are normal.

4. Seek support.

Let your family and friends know how they can help you reach your fitness goals. They may want to join you in making positive lifestyle changes.

Give up on dieting without giving up on yourself. Develop eating habits you can stick with for the long term.

Maintaining a healthy weight lowers your risk for diabetes and other serious health conditions and could help you live longer.

How to Follow the Sirtfood Diet

The Sirtfood Diet is a new weight loss plan created by two nutritionists based in the UK. It is claimed to help turn on your “skinny gene”.

Research has found that certain foods can help increase the amount of sirtuins (SIRTs) produced by your body.

SIRTs are a group of seven proteins that help regulate a number of bodily functions including your metabolism, inflammation, and lifespan.

It is believed that increasing the number of SIRTs produced will enable you to experience rapid weight loss, all while maintaining muscle mass.

Foods You Can Eat on the Sirtfood Diet

Certain foods, such as these, may be able to increase your production of SIRTs:

● Kale
● Red wine
● Strawberries
● Onions
● Soy
● Parsley
● Extra virgin olive oil
● Dark chocolate (85% cocoa)
● Matcha green tea
● Buckwheat
● Turmeric
● Walnuts
● Arugula (rocket)
● Bird’s eye chili
● Lovage
● Medjool dates
● Red chicory
● Blueberries
● Capers
● Coffee

How Do You Follow the Diet?

To follow the Sirtfood Diet, you’ll need to undertake two phases over a three-week period. After this time, include as many “sirt foods” as possible to your diet.

You can view the list of recommended sirtfoods above, but there are three main ingredients that are staples of this diet. These are matcha green tea powder, lovage, and buckwheat.

Another big aspect of the Sirtfood Diet is its green juice, which Sirtfood dieters consume up to three times daily.

Sirtfood Green Juice Recipe

For this Sirtfood green juice you will need a juicer, as a blender won't be suitable, plus a kitchen scale to ensure the ingredients are measured correctly.

The recipe for this green juice is as follows:
● 75 grams (2.5 oz) kale
● 30 grams (1 oz) arugula (rocket)
● 5 grams parsley
● 2 celery sticks
● 1 cm (0.5 in) ginger
● half a green apple
● half a lemon
● half a teaspoon matcha green tea
Juice all of the ingredients above, apart from the green tea powder and lemon.

Next, pour the blended ingredients into a glass. Then, juice the lemon by hand before stirring both the lemon juice and green tea powder into the rest of the green juice. It is now ready to drink.

Phase One

This first phase will last for seven days, during which you’ll need to restrict your calorie intake, while drinking plenty of green juice. It is during this phase that you will experience dramatic weight loss results.

During the first 3 days, your calorie intake should only be 1,000 calories. You will be allowed one daily meal, plus three juices.

On days 4-7 of phase one, you will be allowed to consume 1,500 calories daily. With two meals allowed, along with two juices.

Phase Two

The second phase of the Sirtfood Diet lasts for two weeks and is called the maintenance phase, during which you will see steady weight loss.

There will be no specific calorie limit during this second phase, however you must eat three meals full of sirtfoods, with just one green juice daily.

After the Diet

You are allowed to repeat phases one and two as often as you want until you reach your weight loss goals.

After you’ve achieved your weight loss goal, continue to add sirtfoods to your diet and drink green juice every day.

As with every diet, think of it as more of a lifestyle change than a one-time diet. It is the only way to ensure that any weight you lose does not return.

Learn more about your health online when you read the rest of our information here about: clean eating - diet plans guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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