Key No. 1:
Drink plenty of water or other calorie-free beverages.
Before you tear into that bag of potato chips, drink a glass of water first.
People sometimes confuse thirst with hunger.
If plain water doesn't cut it, try drinking flavored sparkling water or
brewing a cup of fruit-infused herbal tea.
Key No. 2:
Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally
sit down and relax. Snacking in front of the TV is one of the easiest
ways to throw your diet off course. Either close down the kitchen after
a certain hour, or allow yourself a low-calorie snack, like a 100-calorie
pack of cookies or a half-cup scoop of low-fat ice cream.
Key No. 3:
Enjoy your favorite foods.
Instead of cutting out your favorite foods altogether, be a slim shopper.
Buy one fresh bakery cookie instead of a box, or a small portion of candy
from the bulk bins instead of a whole bag. You can still enjoy your
favorite foods — the key is moderation.
Key No. 4:
Eat several mini-meals during the day.
If you eat fewer calories than you burn, you'll lose weight. But when you're
hungry all the time, eating fewer calories can be a challenge. "Studies show
people who eat 4-5 meals or snacks per day are better able to control their
appetite and weight
Key No. 5:
Eat protein at every meal.
Protein is the ultimate fill-me-up food — it's more satisfying than carbohydrates or
fats and keeps you feeling full for longer. It also helps preserve muscle
mass and encourages fat burning. Incorporate healthy proteins like lean
meat, yogurt, cheese, nuts, or beans into your meals and snacks.
Key No. 6:
Spice it up.
Add spices or chiles to your food for a flavor boost that can help you feel
satisfied - food that is loaded with flavor will stimulate your taste buds and
be more satisfying, so you won't eat as much. \
Key No. 7:
Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes on hand sets you up for
success. You'll be less likely to hit the drive-through or call in a pizza order
if you can throw together a healthy meal in five or 10 minutes. Here are
some essentials to keep on hand: frozen vegetables, whole-grain pasta,
reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled
chicken breast, whole grain tortillas or pitas, and bags of salad greens. |
Key No. 8:
Order children's portions at restaurants.
Ordering a child-size entree is a great way to cut calories and keep your
portions reasonable. This has become such a popular trend that most
servers won't bat an eye when you order off the kids' menu. Another trick
is to use smaller plates. This helps the portions look like more, and if your
mind is satisfied, your stomach likely will be, too.
Key No. 9:
Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a
dress or pants size in a year. "You can save from 100-200 calories if you
reduce the portion of starch on your plate & increase the amount of
vegetables.
And always get a good night's sleep!
Key No. 10 :
Boost minerals.
Calcium and other minerals are your "secret weapon" in the battle against
body fat! Emphasize low-fat dairy products, small or canned fish, soy tofu,
green vegetables, nuts, seeds, bran cereals, and calcium -fortified orange
juice, and avoid processed, salt-loaded foods.
Key No. 11:
Eat earlier, not later.
Make sure you eat an adequate breakfast! Skipping breakfast makes it
difficult later in the day to control your appetite and food intake. Reduce
dinner and nighttime snacking which promote storage of calories as fat.
Key No. 12 & 13:
MOVE! & Get daily sunshine and plenty of sleep.
You must exercise to build lean tissue that burns fat! As little as two to
three hours per week of brisk walking at minimum, and you will notice a
major impact on your success. Sunshine's Vitamin D works with calcium
for health and body fat control. Get outside into the sunshine at least 20
minutes daily.
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