1.
At least eat 3 regular balance meals and 2 healthy snacks every
day. You might think that this is too much eating, and negates the
essence of dieting. Well, the number of frequencies and the volume of food do
not necessarily equate. You must eat within your target calories per day; just
spread it out from 5 to 7 meals and snacks combined.
The aim here
is to avoid too much hunger that usually ends up to overeating. Another thing
is to make the body adapt to a normal bio-cycle of when to get hungry and be
filled, thus controlling unplanned eating habits.
Many consider
breakfast to be the most important meal of the day. This assertion is supported
with compelling scientific evidences. A night of non-activity will make the
body sluggish to perform an active day. Breakfast will not only kick-start the
metabolism but also regulate appetite for the next 3 to 5 hours. A great treat for breakfast are oats, nuts,
fruits and plenty of vegetables.
But always
remember to eat a balanced meal. The plate should contain much of the fruits
and vegetables, some starchy carbohydrates like rice bread, potatoes or pasta
and a little protein like meat, beans or fish. A glass of skim milk, or green
juice plus a glass of water on the side completes the meal.
2.
Use blue plates instead of the usual white. This is a trick to
suppress appetite. Research have shown that by using dishware that have a vivid
colour contrast to the served food minimizes the craving to eat more. The
amount of food consumed might be too visually clear that prompts our brain to
keep easy and slow with the food.
3.
Cook food and avoid oil. Oven frying,
broiling, grilling, steaming, slow cooking and poaching are the healthiest ways
to cook food. Using non-stick pans, draining excess oil after frying and
rubbing oil on pans using paper towels are just some of the ways to cook
oil-free.
4.
Fill grocery basket first with fresh produce, meat and fish and
allot a small space for packaged foods. This ploy
will limit the unwanted fats and additives to be bought home and only healthy
foods should be stuffed into the fridge.
5.
Cook your own food. What’s the
use of stacking the fridge with healthy foods if won’t cook them. Homemade food
is a lot healthier because you can control the ingredients. You can always add
more spinach, more berries and less salt and sugar. You can add coconut oil
instead of butter or use just water instead of a high-sodium beef broth. You
can’t obviously do that in a restaurant.
When we eat
out, we always find value for our money, and this includes eating the whole
serving portion, and diners usually if not always have bigger portions.
6.
Bring your own doggy bag whenever you dine out. Let us face it, restaurants offer larger serving sizes, for
economic purposes of course and less for our delight. Now, take out your clean
doggy bags and fill them leaving the right portion on your plate. You will be
thankful the next day that you still have that lovely dish.
7.
Put unhealthy foods out of sight. This means putting cookie mixes behind canned beans in the pantry.
Put everything healthy in front of the food shelves, and virtually dangling
them in front of you in the kitchen but put unhealthy ones locked inside food
cabinets. The saying: “ out of touch, out of heart” is not only for lovers but
also true for food. Emotions and
appetite are two similar feelings indeed.
8.
Serve by plate and not by pot. Fill
the plate with what you have known to be a balance meal portion and leave
everything else over the stove in the kitchen. This might be too bothersome but
the prize you’ll be getting is great compared to a little sacrifice of going
back and forth from the dining table to the kitchen. It’s a little exercise
too. Immediately pack leftovers inside the fridge. Again, out of touch, out of
heart.
9.
Put individual leaf-overs stored inside the fridge. It will be
great if they are contained in microwaveable containers which you can easily
warm when snack time comes or whenever you like eating. Remember, eating small
portions throughout the day is much better than eating so much in 2 or 3
sittings.
10.
Use smaller plates in serving meals. Our brain will associate the larger empty sides of a bigger plate
with having a smaller portion compared into a smaller plate having the same amount
of food. Our usual tendency is to consume all apparently “smaller” food serving
on the bigger plate. And we tend to go easy with seemingly ”larger” food
portion on the smaller plate.
11.
Wait 20 minutes before deciding to take a second portion. By this time, our brains have been fully “informed” that dinner
has been served, thus craving for another serving has diminished. You can
either walk around; extend talks with eating mates, play cards or do whatever activity
so long as you doesn’t fall prey for taking another serving.
12.
Take time to chew your food. This
could be a dilemma for people on the go. But proper time management could make
the difference. Science had proven that the faster we eat, the longer the brain
to detect fullness, ending us eating too much. On the other hand, eating a bit
slower could make the brain feel satisfied for a longer time.
Another way
to look at it: the slower we eat, the more we chew the food, the finer they
become. Finer foods create bigger volume in the stomach thus creating the
feeling of fullness and at the same time increasing metabolism. Take about
10-20 chews before you swallow the food.
13.
Take time to focus and enjoy your food. You have to eliminate other unrelated activities like talking to
the phone, working with your lap top or getting overly conversational over the
dining table. These activities will blur the mind that you are eating and will consequently
hinder the release of “full” hormones. Enjoy your food. Chew slowly and savour
every bit of flavour that your palate can detect. Then our consciousness will
be attuned to the activity at hand which is eating.
14.
Eat healthy mini-snack 30 minutes before meal time. Having an apple or a cup of Greek yogurt minutes before lunch and
dinner will surely curb the entrees and will greatly reduce hunger and increase
fullness come meal time.
15.
Just watch TV, have some
conversations and nothing more. What else
could there be? Your guess is as good as mine: mindless digging of chips and
popcorns; and fuddling on beers and soda.
And to complicate it more, the endless commercials of ice creams, drinks
and other processed foods will leave you bewildered with dieting. To the rescue
is your tenacity to move on. You can always have healthy alternative finger
foods, like oven roasted root vegetables, or kale chips and unsalted mix nuts.
Green teas, green juice and lemonade are equally great drinks when watching the
tube.
But the most
beneficial thing you can do while watching television is to sit on your
stationary bike or lift those dumbbells. You won’t notice it but you have
already burned enough calories when your favourite program ends. Have some
sweat and not sweet; and you have spent another good hour of your life.
16.
Put away all temptations. Never put a candy bowl on your working table. Avoid the chocolate
and pastry aisle of the grocery, and try to excuse yourself when asked to dine
with a known insatiable eater. It is very easy to give in to temptations when
they are staring at your face.
17.
Repack food according to
decided serving sizes. Our brains
are often unreliable when it comes to proportioning foods. There will always be
some “unintentional” cheating. Have a reliable kitchen weighing scale or
measuring cup and be ready with zip-lock bags or small containers. You will
need them when you reach home from the grocery. But to save time, you can
always opt to buy smaller packages when you think they are within your desired
portions.
18.
Spice up your food. Spices are healthy because they contain so much anti-inflammatory
phytonutrients. But what they do to help you lose weight will amaze you. They
help increase metabolism and suppress appetite for fatty foods. Science offer
insufficient clinical proofs but studies offer promising results. I like spicy
foods anyway.
Together with
herbs, spices offer indirect help in weight loss diet. They spark up taste buds
and makes healthy foods more appealing even without salt, sugar or other
calorie-rich ingredients.
Here are some
ways on how to spice up your food:
·
Finely chop fresh rosemary and rub
to meat before roasting. It can be mixed with olive oil and use as a dip.
·
Parsley along with thyme,
tarragon, and bay leaf, provides great flavour in soups and stews.
·
Mint will enhance flavour of
unsweetened teas. They suit well as part of a vegetable or fruit salad, or as a
lovely garnish for pies and puddings.
·
Sprinkle little cayenne on mashed
potatoes or scrambled eggs, or spice up sautéed veggies with a little of its sauce.
19.
Have a candy or chew a sweetened gum while cooking or socializing at
a party. Studies have found out that
having these small sweets can temporarily suppress hunger and appetite
particularly during an impending sumptuous meal.
20.
Never substitute a freshly juiced apple with a ready to drink
apple juice. Normally, canned fruit juices
contain twice the sugar and only a 10th of the fibre of the real
fruit. It pays to be wise, choosing health rather than convenience. Everybody
knows this, right?
21.
You can give in to your cravings. Totally shutting down the foods you have loved all your life can
do more harm than good. It could even break your diet plan. One mistake can wipe
out all self-esteem that you have worked hard. Eat cakes or chocolates once in
a while and in complete moderation. Don’t allow craving to go full blast to the
extent that you can’t contain. Do not entertain your dubious thoughts. Be busy
with other things that you equally love to do, like reading, doing light
exercise, and talking to your love ones.
22.
Make it a habit to take soups as often as possible. Make soups as part of the main meal rather than just an entree.
It is because they can have positive effect in your weight loss regimen. They
contain a lot of liquid that will stretch stomach walls sending message of
fullness to the brain. And don’t underestimate soups, for you can make them
more delicious and nutritious depending on your ingenuity.
23.
Experiment by trying new and healthy recipes. This activity is both exciting and rewarding. Learning new and
useful things will never be boring. The internet is flooded with recipes and
it’s just a matter of finding extra time to research and try them out in the
kitchen. It would be nice to think that once you have already attained your
preferred weight, you will, at the same time, have a list of healthy dishes to maintain a healthy
lifestyle.
24.
Celebrate
your triumphs by having a free day once a week. A free day means that you
can eat whatever you like. Try to equate your “freedom” with the level of
success you have achieved the previous week. The more kilos you have lost, the
more pastries you are to enjoy, but be frugal when establishing the equation.
At the end of the day, it is you who will reap the cost.
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