1. Eat breakfast everyday : One habits that's common to many people who have lost weight and kept it off is eating breakfast everyday. Many people think skipping breakfast is a good way to lose calories, but they usually end up eating more trough the day than usual. Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
2. Close the kitchen at night : Establish a time when you will stop eating so you won´t give in to the late-night munchies or mindless snacking while watching television. Have a cup of tea, take a piece of hard candy or enjoy a small bowl of ice cream or frozen yogurt if you want something sweet after dinner. Brush your teeth after dinner or that sweet snack and itś more likely then that you wont give in to a midnight snack.
3. Choose liquid calories wisely : Sweetened drinks pile up the calories, but don´t reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low calorie vegetable juice to hold you over if you get hungry between meals. Be careful with alcoholic calories, try to reduce the amount to the weekends or stop the drinking completely, you feel better and its a huge calorie saver.
4. Eat more produce : Eating lots of lo-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off from the center of your plate and pile it with vegetables, don´t forget that meat is still important and don´t lose it at all. Or try to start you lunch or dinner with a bowl of salad.
5. Go for the grain : By substituting whole grains for refined grains like white-bread, cakes and cookies, you add much needed fiber and will fill up much faster so you´r more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn and whole rye crackers.
6. Control your enviorments : another simple strategy to help lose weight is to control your enviorment - everything from stocking your kitchen with lost of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat-restaurants.
7. Trim portions : If you did nothing else but reduced you portions by 10 - 20 % then you would already lose weight. Most of the portions served in restaurants or at home are way bigger than you need. Pull out some measuring cups in order to get a clue how much you really need and itś easier to trim those portions down. Another tip is to start using smaller cups, plates and bowls, so you wont get the feeling that the glass is half empty instead of half full.
8. Add more steps : Get yourself a pedometer and gradually add more steps until you reach 10, 000 a day. Trough the day do what ever it takes to be more active. Go and have a nice walk with you buddy, take the dog for an extra walk, take the stairs instead of an elevator. Having a pedometer serves as a constant motivator and reminder.
9. Have protein at every meal and snack : Adding a source of lean or low-fat protein to each meal and snack will help you keep full longer so you´r less likely to overeat. Try low-fat yogurt, small portions of nuts, peanut butter, eggs, beans or lean meats.
10. Switch to light alternatives : whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. More smart substitutions: Use salsa or hummus as a dip, spread sandwiches with mustard instead of mayo, eat plain roasted sweet potatoes, use skim milk instead of cream in your coffee, hold the cheese on sandwiches.
Last but not least, exercise, exercise and exercise. Remember a healthy mind loves and healthy body.
Keep training !
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