Sunday, 14 December 2008

How to Lose Weight with Small Changes

By Ada Denis

Slimming down doesn't have to mean drastic measures. Try some of these simple steps for big results in addition to your workout and diet plan.

1. If you make a mistake, don't just throw your whole plan out the window. Allow yourself small indulgences when you really want it, but if you happen to overdo it, don't just binge the rest of the day.

2. What do you want more? When you want something, think about what you want more...a better body or a brownie. Sometimes, you really will want the brownie, so let yourself have a little piece. Just don't overdo it.

3. Wait. When you have a craving, wait and turn your attention to something else. Usually your cravings will disappear within a couple minutes.

4. Concentrate. When you eat, plate your food and pay attention to it. Don't eat out of the box or bag and especially don't eat when you are zoned out on the TV or computer, you will easily eat a lot more than you realize. Take out an appropriate portion and enjoy it fully.

5. Samantha Grandy Samantha Grandy ALWAYS ALWAYS ALWAYS eat a good breakfast. Go for a breakfast that is filling but low fat, like scrambled eggs or oatmeal and a banana. This will help you to eat better throughout the day.

6. Your plate should be at least half full of veggies at lunch and dinner.

7. Eat more fruit. People that eat enough fruit have less of a sweet tooth.

8. Eat foods that will help you feel full and sustain you longer by adding more protein and fiber to your diet. Fiber absorbs water in your stomach and expands causing you to feel fuller. Protein takes longer to digest than carbs or fat. Foods that contain both fiber and protein include: BEANS (navy, pinto, garbanzo, black and kidney.) NUTS and SEEDS

9. Drink more water. Aim for a least 2 liters a day. This will help keep your appetite at bay, keep you from drinking sugary drinks and keep your body functioning at it's best! Get a Nalgene water bottle and keep sipping from it all day. Fill it with ice at the beginning of your day to keep your water cold.

10. Avoid or eliminate drinks like soda, lemonade and alcohol. Some people lose weight just by making this one change. Try switching to flavored fizzy water. And if you must drink alcohol, then go for champagne, it has the fewest calories and carbs.

11. Stop Eating. Well, not all together, but put a deadline on your last meal or snack and then "close the kitchen" for the night. Stop eating by 7 or 8 pm. It's good to go to bed a little bit hungry, however, if you are too hungry, you won't be able to sleep. If you are feeling like you REALLY need something in your tummy, drink half a glass of milk, which will also help you fall asleep. After dinner or your last snack of the night, brush your teeth and use mouthwash, and keep a glass of water nearby. This will help you from late night snacking. Find something to occupy your time so you don't eat out of boredom, like knitting, reading, painting your nails...whatever.

12. Move. Park extra far away from the store entrance. Always take the stairs rather than the elevator. Walk to the store, bank, park or your destination if possible. If you have kids and think you don't have time to work out, ride bikes or walk with your kids to school. You'll get a double workout since you make the round trip twice!

13. When you crave something crunchy, choose nuts over chips. If you want something sweet, eat a piece of fruit. Frozen grapes make a great refreshing treat on a hot day. If you crave something gooey, have a little peanut butter with some apple slices. If you crave chocolate, have semi-sweet or dark chocolate. Or make some chocolate pudding with fat-free milk, just don't eat the whole bowl :)

14. My How to Make Chocolate Chip Granola Bar recipe is a great way to keep cravings down while filling up on fiber, wheat germ, and flaxseed meal.


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