7 Secrets to Revving Up Your Metabolism
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published December 09, 2010
Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can boost your metabolism. Use these 7 tips to rev up your inner engine. Plus, test your calorie IQ with our quiz...
If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak. But if your tank is teetering on half-empty, there's room for improvement. Use these 7 tips to rev up your metabolism.
Ladies, start your engines!
Secret #1: Get to bed early
The number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep deprivation can send your hunger and appetite hormones out of whack.
A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%.
This means double trouble for your fat cells: You end up eating more than you need, leaving you with extra pounds to show for it.
How much sleep do you need to avoid this? Some people swear by a few hours, but experts recommend 7-8 hours of uninterrupted sleep each night.
Read 7 Tips for a Good Night’s Sleep.
Secret #2: Get up earlier
Does your morning ritual consist only of showering, brushing your teeth and getting dressed? Then you’re neglecting two important activities that could boost your metabolism.
The first: Eat breakfast – and coffee doesn’t count. Skipping that bowl of oatmeal might sound harmless, but you’re missing the first opportunity of the day to jumpstart your metabolism.
Think of it in literal terms: Breakfast is “breaking” the overnight “fast” your body was in to conserve calories. Eating – especially a balanced breakfast every day – stimulates your metabolism.
Check out these 7 healthy breakfast ideas.
Secondly, you should exercise. Sure, you might struggle to throw off those cozy sheets – who doesn’t? – but it’s a battle worth winning. Why? It boosts your metabolism.
You’ll burn more calories throughout the day simply doing the same stuff you always do.
Even a 20-minute walk or jog will make a difference. So skip that second cup o’ joe and strap on your walking shoes instead.
Here are 5 morning exercises to start your day.
Secret #3: Move more
Sounds impossible, but you can - and should - work out every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout.
But don’t let cardio get all the metabolic-boosting glory. Weight training is important too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn daily.
Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but also it may help you burn more fat, according to recent research.
Hate exercise? Here are 12 workout tips.
Secret #4: Eat all day
Forget about three large square meals a day. Graze on healthy snacks or nosh on smaller meals instead.
Eating 5-6 small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power.
Keep healthy snacks (fruits, veggies, nuts, yogurt) with you throughout the day. Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need.
And don't skip meals. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day. But this is counterproductive: Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food.
So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to prepare for the next time you'll starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.
Enjoy these 7 quick and tasty snack ideas.
Secret #5: Raise a glass
The number on the scale may look good when you haven’t had enough water, but you’re risking major weight gain by not drinking enough.
Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for a cold one – water, that is – you reach for whatever snack is nearby.
A simple exercise in math may illustrate the importance of hydration:
8 ounces of water = 0 calories
1 candy bar from the office vending machine = 270 calories
Swapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless.
Some experts say that your body burns extra calories as it works to raise the temperature of icy water to your internal body temperature, although others disagree.
Still, water is refreshing and hydrating - and you’ll burn calories on your walk over to the fridge or fountain.
Secret #6: Eat spicy foods
Turning up the heat on your meals may do more than just add fun flavor. “Hot” foods, such as jalapeños, chili peppers and spices (like curry and cayenne), may increase body temperature.
Body temperature and metabolism are related: As you burn energy, heat is released. By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy.
Experts agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the faster you’ll stop eating. You can easily save yourself 100 calories at a meal by taking fewer bites, so pile on the hot sauce.
Secret #7: Count on calcium
Research shows that calcium, an essential mineral, can boost your basal metabolic rate, which boosts weight loss. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet boosted fat loss by 42%, compared to only 8% for just a low-calorie diet.
Studies also show that dairy lovers are less likely to suffer from metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease.
If you don’t eat enough calcium-rich dairy foods – such as yogurt, skim milk and low-fat cheeses – start adding them to your diet or take a daily calcium supplement.
Try these 7 calcium-rich recipes.
How Calorie-Conscious are You?
Although calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet trap isn't. How calorie-conscious are you? Find out with this quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
i hate waking up early. i love staying up late at night.most days, i hardly have time for exercise.i've been spending too much time on the computer. and ilove snacking. need i say more?
Showing posts with label water. Show all posts
Showing posts with label water. Show all posts
Tuesday, January 18, 2011
Monday, January 17, 2011
Weird Weight-Loss Tips That Work
Weird Weight-Loss Tips That Work
By The Lifescript Editorial Staff
Published September 30, 2010
Can’t stick to your diet? Here are 10 tips to keep you on the path to slim. They may seem nutty, but they’ve been road-tested. Plus, how calorie savvy are you? Find out with our quiz…
Tip # 1: Try the Toothpaste Diet
You don’t have to suck down tubes of toothpaste, but that minty fresh taste can help you stick to your diet.
If portion control is your dieting downfall and you can’t resist your favorite goodies, brush your teeth with mint-flavored toothpaste.
It’ll tell your brain the meal’s over. If you’re tempted to take another bite, you’ll quickly find out that most food doesn't taste good with a mouth full of cool mint flavor. Plus, the slick feeling of clean teeth is enough to keep most people from wanting to chow down more.
Your dentist will thank you, too, because brushing your teeth after meals is good dental hygiene.
If you don't have a toothbrush and toothpaste on hand every time you eat, or if you feel a snack attack coming on, chew sugarless mint gum instead.
Tip #2: Get Grossed Out
Can’t put your fork down, even when you’re full? Get grossed out! Make the food left on your plate look unappetizing. Some the following tricks may seem silly, but they’ve worked for lots of successful losers:
1. Put silverware handles into the food on your plate. You won’t want to pick up grimy utensils to take another bite.
2. Wad up your used napkin, and toss it on top of the food.
3. Buy a fake 5-pound glob of fat, and put it on the top shelf of the refrigerator or cupboard. You’ll take one look at it, glance at your thighs and think: “I definitely don’t want that cheesecake now.”
4. Put a picture of yourself at your heaviest on the refrigerator as a reminder of why you’re watching calories.
Tip #3: Purge to Avoid the Binge
This is one time purging is good for you. If you really want to stick to a diet, clear your cupboards, fridge, freezer and pantry of foods too tempting to ignore.
Once you’ve purged your home of naughty nibbles, stock up on healthy items you can turn to when the urge to munch hits.
Buy fresh fruit and vegetables each week, and fill your pantry every month with dried fruit, nuts, no-sugar-added applesauce, turkey jerky and other healthy snacks.
Having the right foods on hand and the wrong ones out of reach is the perfect formula for long-term dieting success.
Tip # 4: Eat Cake
If you love to bake, you probably have a hard time saying no to the goodies you make.
But you don’t have give up baking; just do it smarter. Most recipes can be made healthier with low-cal substitutes. For example, use egg whites instead of whole eggs or whole-wheat flour instead of bleached.
Another tasty way to slim down recipes for muffins, cakes, cupcakes and cookies is to substitute equal parts applesauce for the oil or butter.
For every tablespoon of applesauce, you’ll save almost 100 calories and 14 grams of fat. You won’t even taste the difference. Just make sure to use a smooth no-sugar-added applesauce to reduce calories and avoid mysterious chunks in your cupcakes.
Tip #5: Squeeze into Skinny Jeans
What’s the first thing you do when your clothes feel too tight? You put on a big baggy sweatshirt and pants. They’re comfortable... actually, a little too comfy.
Next time you gain a few pounds, squeeze into your skinny clothes instead. Wearing too-tight clothes to dinner will remind you which foods to eat and how much. Try these clothing tips:
* Instead of unbuttoning your pants at the end of a large meal, buckle your belt one notch tighter before you start eating. It may stop you from overindulging.
* Squeeze into your favorite skinny jeans, and let your tummy bulge over the top when you’re lounging at home and tempted to snack through a Saturday night movie.
* If you’re uncomfortable wearing tight clothing in public, cover up with a loose jacket. That way you alone will know why you’re eating a salad instead of a cheeseburger.
Tip #6: Tell a Joke for Better Abs
Knock, knock. Even if the punch line isn’t funny, laugh anyway. It’s great for your heart and abs. Laughing contracts abdominal muscles, builds them up and shapes your six-pack.
Researchers also say happy people make healthier diet and lifestyle choices and avoid bad habits like smoking.
Laughter also prolongs your life. It increases blood circulation by more than 20% and prevents hardening of the arteries, say University of Maryland School of Medicine researchers. They recommend a minimum of 15 minutes of laughter daily.
So go ahead and ask your friends or co-workers if they’ve heard the one about the lawyer and the pit bull.
Tip #7: Fidget Yourself Thin
Ever wonder why some people don’t gain weight, even though they never watch what they eat? It may because they can’t sit still. Fidgeting increases daily calorie expenditure and prevents weight gain.
Sound too good to be true?
Not according to Mayo Clinic researchers. They placed motion-sensing devices in the underwear of 10 normal-weight and 10 obese adults to monitor their daily movements and to see if the amount of calories fidgety people burn each day account for their ability to stay slim.
The results? The obese group spent an average of two more hours sitting still than the normal-weight people, who burned an extra 350 calories per person per day.
So what are you waiting for? If you’re sitting still, get moving and fidget yourself thin!
Tip #8: Buy New Dishware
Are you a chronic overeater? Then buy new dishware. Downsize your plate, and you’ll downsize your waist.
As our waistlines have grown in the last 20 years, so have plate sizes. Dinner plates once were about 10 inches across; now they’re 12 inches or more. So what? Those two inches increase your portions.
If you eyeball portions, they seem a lot smaller on a larger plate because your perception is distorted. If you served pasta on a 12-inch plate, you’d serve a lot more than on a 10-inch plate.
What looks like a hearty amount of pasta on a small plate will look measly on a larger one.
So take your tape measure shopping, and buy smaller-sized plates.
If you’re not ready to ditch your dishes, serve meals on salad or bread plates or in a small bowl, especially when you’re eating treats like ice cream.
Tip #9: The Couch Potato Workout
TV can easily get in the way of your weight-loss goals. You didn’t go for a run Monday night because "Dancing With the Stars" was on? You missed out on a hike with your friends because you watched the big game instead?
If watching TV is an addiction, exercise some self-discipline and cut down. How much is too much? A healthy adult watches no more than 1-2 hours of TV a day.
For shows you just can’t miss, make TV time work for you. Use TV downtime to your advantage. Complete 10 push-ups and 20 sit-ups during every commercial break, or try jump roping.
With five, 5-minute breaks during a one-hour TV show, you can get a 25-minute workout in without driving to the gym. Watch two hours and you’ll have almost an hour of exercise!
Tip #10: Drink Cheap
Water’s one of the healthiest drinks, but here’s another reason you should have more of it: It’s free!
Have you ever been shocked at the restaurant bill? It’s not the food that’s sinking your budget. It’s the iced tea, soda or alcoholic drinks. You can easily trim at least $5 off your check by choosing water.
You’ll save on liquid calories too. A 12-ounce soda has around 150 calories; alcoholic drinks run 170 calories for a glass of wine to more than 300 calories for some mixed drinks. Water? Zero.
If you don’t like plain water, add some zest. Squeeze lemon or lime wedges into it for a refreshing twist.
You can also experiment with other flavors; try adding peppermint extract or fresh mint leaves to cool water, or drink hot water with honey and lemon.
How Calorie-Conscious Are You?
Calorie-counting can be tedious, but gaining a basic knowledge of which foods will send you into a diet trap is easy. Find out how savvy you are with this calorie quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
that's what i did last weekend. i attacked my kitchen cabinets and purged out food that i binge on. and i'm forcing myself not to have that trip to the grocery store. not yet. i think i have to though. to get myself that super mint tooth paste. one other weird trick (weird for shopaholics) is to NOT buy clothes when you've put on weight. because you'll get comfy in your loose clothing and forget that you need to fit once again into your sexy clothes. btw, the new smaller dishware did not work for me. if you want it to work, put away the cooking pot.
By The Lifescript Editorial Staff
Published September 30, 2010
Can’t stick to your diet? Here are 10 tips to keep you on the path to slim. They may seem nutty, but they’ve been road-tested. Plus, how calorie savvy are you? Find out with our quiz…
Tip # 1: Try the Toothpaste Diet
You don’t have to suck down tubes of toothpaste, but that minty fresh taste can help you stick to your diet.
If portion control is your dieting downfall and you can’t resist your favorite goodies, brush your teeth with mint-flavored toothpaste.
It’ll tell your brain the meal’s over. If you’re tempted to take another bite, you’ll quickly find out that most food doesn't taste good with a mouth full of cool mint flavor. Plus, the slick feeling of clean teeth is enough to keep most people from wanting to chow down more.
Your dentist will thank you, too, because brushing your teeth after meals is good dental hygiene.
If you don't have a toothbrush and toothpaste on hand every time you eat, or if you feel a snack attack coming on, chew sugarless mint gum instead.
Tip #2: Get Grossed Out
Can’t put your fork down, even when you’re full? Get grossed out! Make the food left on your plate look unappetizing. Some the following tricks may seem silly, but they’ve worked for lots of successful losers:
1. Put silverware handles into the food on your plate. You won’t want to pick up grimy utensils to take another bite.
2. Wad up your used napkin, and toss it on top of the food.
3. Buy a fake 5-pound glob of fat, and put it on the top shelf of the refrigerator or cupboard. You’ll take one look at it, glance at your thighs and think: “I definitely don’t want that cheesecake now.”
4. Put a picture of yourself at your heaviest on the refrigerator as a reminder of why you’re watching calories.
Tip #3: Purge to Avoid the Binge
This is one time purging is good for you. If you really want to stick to a diet, clear your cupboards, fridge, freezer and pantry of foods too tempting to ignore.
Once you’ve purged your home of naughty nibbles, stock up on healthy items you can turn to when the urge to munch hits.
Buy fresh fruit and vegetables each week, and fill your pantry every month with dried fruit, nuts, no-sugar-added applesauce, turkey jerky and other healthy snacks.
Having the right foods on hand and the wrong ones out of reach is the perfect formula for long-term dieting success.
Tip # 4: Eat Cake
If you love to bake, you probably have a hard time saying no to the goodies you make.
But you don’t have give up baking; just do it smarter. Most recipes can be made healthier with low-cal substitutes. For example, use egg whites instead of whole eggs or whole-wheat flour instead of bleached.
Another tasty way to slim down recipes for muffins, cakes, cupcakes and cookies is to substitute equal parts applesauce for the oil or butter.
For every tablespoon of applesauce, you’ll save almost 100 calories and 14 grams of fat. You won’t even taste the difference. Just make sure to use a smooth no-sugar-added applesauce to reduce calories and avoid mysterious chunks in your cupcakes.
Tip #5: Squeeze into Skinny Jeans
What’s the first thing you do when your clothes feel too tight? You put on a big baggy sweatshirt and pants. They’re comfortable... actually, a little too comfy.
Next time you gain a few pounds, squeeze into your skinny clothes instead. Wearing too-tight clothes to dinner will remind you which foods to eat and how much. Try these clothing tips:
* Instead of unbuttoning your pants at the end of a large meal, buckle your belt one notch tighter before you start eating. It may stop you from overindulging.
* Squeeze into your favorite skinny jeans, and let your tummy bulge over the top when you’re lounging at home and tempted to snack through a Saturday night movie.
* If you’re uncomfortable wearing tight clothing in public, cover up with a loose jacket. That way you alone will know why you’re eating a salad instead of a cheeseburger.
Tip #6: Tell a Joke for Better Abs
Knock, knock. Even if the punch line isn’t funny, laugh anyway. It’s great for your heart and abs. Laughing contracts abdominal muscles, builds them up and shapes your six-pack.
Researchers also say happy people make healthier diet and lifestyle choices and avoid bad habits like smoking.
Laughter also prolongs your life. It increases blood circulation by more than 20% and prevents hardening of the arteries, say University of Maryland School of Medicine researchers. They recommend a minimum of 15 minutes of laughter daily.
So go ahead and ask your friends or co-workers if they’ve heard the one about the lawyer and the pit bull.
Tip #7: Fidget Yourself Thin
Ever wonder why some people don’t gain weight, even though they never watch what they eat? It may because they can’t sit still. Fidgeting increases daily calorie expenditure and prevents weight gain.
Sound too good to be true?
Not according to Mayo Clinic researchers. They placed motion-sensing devices in the underwear of 10 normal-weight and 10 obese adults to monitor their daily movements and to see if the amount of calories fidgety people burn each day account for their ability to stay slim.
The results? The obese group spent an average of two more hours sitting still than the normal-weight people, who burned an extra 350 calories per person per day.
So what are you waiting for? If you’re sitting still, get moving and fidget yourself thin!
Tip #8: Buy New Dishware
Are you a chronic overeater? Then buy new dishware. Downsize your plate, and you’ll downsize your waist.
As our waistlines have grown in the last 20 years, so have plate sizes. Dinner plates once were about 10 inches across; now they’re 12 inches or more. So what? Those two inches increase your portions.
If you eyeball portions, they seem a lot smaller on a larger plate because your perception is distorted. If you served pasta on a 12-inch plate, you’d serve a lot more than on a 10-inch plate.
What looks like a hearty amount of pasta on a small plate will look measly on a larger one.
So take your tape measure shopping, and buy smaller-sized plates.
If you’re not ready to ditch your dishes, serve meals on salad or bread plates or in a small bowl, especially when you’re eating treats like ice cream.
Tip #9: The Couch Potato Workout
TV can easily get in the way of your weight-loss goals. You didn’t go for a run Monday night because "Dancing With the Stars" was on? You missed out on a hike with your friends because you watched the big game instead?
If watching TV is an addiction, exercise some self-discipline and cut down. How much is too much? A healthy adult watches no more than 1-2 hours of TV a day.
For shows you just can’t miss, make TV time work for you. Use TV downtime to your advantage. Complete 10 push-ups and 20 sit-ups during every commercial break, or try jump roping.
With five, 5-minute breaks during a one-hour TV show, you can get a 25-minute workout in without driving to the gym. Watch two hours and you’ll have almost an hour of exercise!
Tip #10: Drink Cheap
Water’s one of the healthiest drinks, but here’s another reason you should have more of it: It’s free!
Have you ever been shocked at the restaurant bill? It’s not the food that’s sinking your budget. It’s the iced tea, soda or alcoholic drinks. You can easily trim at least $5 off your check by choosing water.
You’ll save on liquid calories too. A 12-ounce soda has around 150 calories; alcoholic drinks run 170 calories for a glass of wine to more than 300 calories for some mixed drinks. Water? Zero.
If you don’t like plain water, add some zest. Squeeze lemon or lime wedges into it for a refreshing twist.
You can also experiment with other flavors; try adding peppermint extract or fresh mint leaves to cool water, or drink hot water with honey and lemon.
How Calorie-Conscious Are You?
Calorie-counting can be tedious, but gaining a basic knowledge of which foods will send you into a diet trap is easy. Find out how savvy you are with this calorie quiz.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
that's what i did last weekend. i attacked my kitchen cabinets and purged out food that i binge on. and i'm forcing myself not to have that trip to the grocery store. not yet. i think i have to though. to get myself that super mint tooth paste. one other weird trick (weird for shopaholics) is to NOT buy clothes when you've put on weight. because you'll get comfy in your loose clothing and forget that you need to fit once again into your sexy clothes. btw, the new smaller dishware did not work for me. if you want it to work, put away the cooking pot.
Thursday, January 13, 2011
Lose Weight without Going on a Diet
10 Ways to Lose Weight without Going on a Diet
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
Wednesday, January 12, 2011
Lose Weight without Going on a Diet
10 Ways to Lose Weight without Going on a Diet
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
By Jennifer R. Scott, About.com Guide
Updated December 08, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!
1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.
2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.
3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.
4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.
5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.
6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.
7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.
8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.
9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.
10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.
MY THOUGHTS
i know they work. but why, why, why can't we just follow them? there's always an excuse- no time, no funds, too much work. start with 1 tip. then work on the next. worked before. will work again.
Saturday, January 8, 2011
How to Lose Weight on a Budget
How to Lose Weight on a Budget
Keep your waistline and your budget in check.
By Jennifer R. Scott, About.com Guide
Updated June 17, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Budget living is on everyone's mind these days. The good news is, losing weight doesn't have to mean spending more money. In fact, as you make your waistline shrink, you may make your wallet fatter! Here are some easy ways to lose weight on a budget:
1. Eat at home more.
The typical American spends hundreds of dollars a month eating out. You will do your budget and your waistline a big favor by eating at home more often. By the time you eat out a few times in a week, you will have spent enough money to buy the ingredients for multiple meals.
What's that got to do with losing weight? When you prepare your own food, you are in complete control of preparation method, added fats, extra calories, and portion size. Plus, you won't try to "get your money's worth" by eating a too-large portion or making another trip to a buffet... not to mention that you can't be tempted by a dessert menu at home!
2. Clip coupons.
The best way to save money on groceries? Coupons! Been thinking of trying a new diet-friendly product? Manufacturers often give coupons to generate interest in them. Coupon-clipping for your everyday purchases can really add up, especially if you locate a store that doubles or triples coupons.
I have started coupon-clipping almost religiously; in fact, I rarely buy anything that I don't have a coupon for unless it's a staple (e.g. produce, dairy, etc.). On a recent triple coupon day, I purchased $75 of items for less than $30!
3. Consider canned.
Canned vegetables are just as nutritious as frozen ones and can be much more budget-friendly. Case in point: I recently found I could buy a large can of store brand whole kernel corn and get the same number of servings I'd been getting in my frozen single-serving multipack. The price difference? The can was on sale for 39 cents and the frozen multipack was $2.98. The flavor was a little different, but since I often use it in recipes, it is just fine.
4. Buy store brands.
This may require a little trial and error; the quality of store brand products varies greatly. I have had the best luck with store brands of canned goods, frozen vegetables, and pasta. Store brand crackers and cookies have usually left me disappointed.
Trying a food for the first time? Invest as little as possible by buying the smallest size instead of those tempting warehouse-size packages -- they aren't a better value if they sit in the pantry uneaten. Another lesson I've learned? Never buy multiples of a new product until you've tried it!
5. Try exercise videos for free at the library.
I find new exercise videos and DVDs and diet books on almost every visit to the library. You can even request or reserve specific videos you're interested in. If you find you check out the same video several times, you know purchasing your own copy would be a wise investment.
6. Walk more!
It's a great time to start walking. If you live close enough to walk to stores or errands, consider how much money you'll save on gas! Start out by walking about 10 minutes at a time (e.g., the nearest store and back) before trying an hour-long trek across the neighborhood!
7. Bulk up with beans.
Beans are a cost-effective, low-fat, and nutritous way of adding additional protein and fiber to your meals, both of which will help you feel fuller longer to prevent overeating. Look for dishes that use beans as a main ingredient or add them to foods you already enjoy.
8. Snack smarter.
Fight the afternoon munchies by taking your own snacks from home rather than hitting the vending machine. It's much more expensive to buy individual snacks from the machines than to portion out servings from full-size packages into zipper bags. And you can buy a six-pack of diet soda by the time you purchase two or three from the machine.
9. Tap into tap water.
Invest in a water filter for your tap or refrigerator. Then, swear off those little bottles of water; when you're really penny-pinching, buying water is an added cost that is easy to trim.
Buy a safe, reusable water container that you can fill up at home to take with you to work, or when you're exercising or running errands. You'll be doing right by your budget and you won't add more used plastic bottles to the earth.
10. Prepare for portion control.
Sure, those cute little "100 calorie packages" are handy and provide instant portion control. But if you're just as concerned about your bottom line as, well, the size of your bottom, they just aren't worth it!
Instead, buy the full size of your favorite smart snacks when they're on sale. Then, read the food label to find out what a serving size is, and create your own instant-will-power packages by putting servings in reusable containers. You'll get many more servings for the price as compared to pre-packaged individual servings.
MY THOUGHTS
we don't have coupons to clip (or is there?). the rest of the tips i find to be very sensible. (except for the beans - and you know why!). eating at home means cooking. and i survive with a microwave. i try to avoid canned veggies.it's better than no veggies at all.i find veggie chopping too time consuming. some store brands (i have inside info) are manufactured for the store by the well-known manufacturers. i love walking (inside the mall- haha). i don't want to talk about snacks. i love turon. i'm lucky water at my place is potable so i have a very affordable water purifier (filter- whatever). oh, and the exercise videos. i've taken up dancing again without buying any. simply download and create playlists. i have 30 min to 2 hours playlists. I CAN DO THIS!!!!!
Keep your waistline and your budget in check.
By Jennifer R. Scott, About.com Guide
Updated June 17, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Budget living is on everyone's mind these days. The good news is, losing weight doesn't have to mean spending more money. In fact, as you make your waistline shrink, you may make your wallet fatter! Here are some easy ways to lose weight on a budget:
1. Eat at home more.
The typical American spends hundreds of dollars a month eating out. You will do your budget and your waistline a big favor by eating at home more often. By the time you eat out a few times in a week, you will have spent enough money to buy the ingredients for multiple meals.
What's that got to do with losing weight? When you prepare your own food, you are in complete control of preparation method, added fats, extra calories, and portion size. Plus, you won't try to "get your money's worth" by eating a too-large portion or making another trip to a buffet... not to mention that you can't be tempted by a dessert menu at home!
2. Clip coupons.
The best way to save money on groceries? Coupons! Been thinking of trying a new diet-friendly product? Manufacturers often give coupons to generate interest in them. Coupon-clipping for your everyday purchases can really add up, especially if you locate a store that doubles or triples coupons.
I have started coupon-clipping almost religiously; in fact, I rarely buy anything that I don't have a coupon for unless it's a staple (e.g. produce, dairy, etc.). On a recent triple coupon day, I purchased $75 of items for less than $30!
3. Consider canned.
Canned vegetables are just as nutritious as frozen ones and can be much more budget-friendly. Case in point: I recently found I could buy a large can of store brand whole kernel corn and get the same number of servings I'd been getting in my frozen single-serving multipack. The price difference? The can was on sale for 39 cents and the frozen multipack was $2.98. The flavor was a little different, but since I often use it in recipes, it is just fine.
4. Buy store brands.
This may require a little trial and error; the quality of store brand products varies greatly. I have had the best luck with store brands of canned goods, frozen vegetables, and pasta. Store brand crackers and cookies have usually left me disappointed.
Trying a food for the first time? Invest as little as possible by buying the smallest size instead of those tempting warehouse-size packages -- they aren't a better value if they sit in the pantry uneaten. Another lesson I've learned? Never buy multiples of a new product until you've tried it!
5. Try exercise videos for free at the library.
I find new exercise videos and DVDs and diet books on almost every visit to the library. You can even request or reserve specific videos you're interested in. If you find you check out the same video several times, you know purchasing your own copy would be a wise investment.
6. Walk more!
It's a great time to start walking. If you live close enough to walk to stores or errands, consider how much money you'll save on gas! Start out by walking about 10 minutes at a time (e.g., the nearest store and back) before trying an hour-long trek across the neighborhood!
7. Bulk up with beans.
Beans are a cost-effective, low-fat, and nutritous way of adding additional protein and fiber to your meals, both of which will help you feel fuller longer to prevent overeating. Look for dishes that use beans as a main ingredient or add them to foods you already enjoy.
8. Snack smarter.
Fight the afternoon munchies by taking your own snacks from home rather than hitting the vending machine. It's much more expensive to buy individual snacks from the machines than to portion out servings from full-size packages into zipper bags. And you can buy a six-pack of diet soda by the time you purchase two or three from the machine.
9. Tap into tap water.
Invest in a water filter for your tap or refrigerator. Then, swear off those little bottles of water; when you're really penny-pinching, buying water is an added cost that is easy to trim.
Buy a safe, reusable water container that you can fill up at home to take with you to work, or when you're exercising or running errands. You'll be doing right by your budget and you won't add more used plastic bottles to the earth.
10. Prepare for portion control.
Sure, those cute little "100 calorie packages" are handy and provide instant portion control. But if you're just as concerned about your bottom line as, well, the size of your bottom, they just aren't worth it!
Instead, buy the full size of your favorite smart snacks when they're on sale. Then, read the food label to find out what a serving size is, and create your own instant-will-power packages by putting servings in reusable containers. You'll get many more servings for the price as compared to pre-packaged individual servings.
MY THOUGHTS
we don't have coupons to clip (or is there?). the rest of the tips i find to be very sensible. (except for the beans - and you know why!). eating at home means cooking. and i survive with a microwave. i try to avoid canned veggies.it's better than no veggies at all.i find veggie chopping too time consuming. some store brands (i have inside info) are manufactured for the store by the well-known manufacturers. i love walking (inside the mall- haha). i don't want to talk about snacks. i love turon. i'm lucky water at my place is potable so i have a very affordable water purifier (filter- whatever). oh, and the exercise videos. i've taken up dancing again without buying any. simply download and create playlists. i have 30 min to 2 hours playlists. I CAN DO THIS!!!!!
Friday, January 7, 2011
8 Easy Ways to Lose Weight
8 Easy Ways to Lose Weight
Lose weight without going on a diet!
By Jennifer R. Scott, About.com Guide
Updated July 13, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.
1. Learn to Read Labels
To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.
2. Snack Smart
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.
3. Eat More Grains and Produce
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.
4. Eat Enough, Often Enough
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!
5. Drink Plenty of Water
Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.
6. Get Moving
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.
MY THOUGHTS
except for the food journal, i've tried all these before and they worked. just need to them over again. first, i should desire to lose weight. then find the time. even reading the labels on food requires more than just breezing through the supermarket.good luck to me.
Lose weight without going on a diet!
By Jennifer R. Scott, About.com Guide
Updated July 13, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.
1. Learn to Read Labels
To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.
2. Snack Smart
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.
3. Eat More Grains and Produce
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.
4. Eat Enough, Often Enough
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!
5. Drink Plenty of Water
Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.
6. Get Moving
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.
MY THOUGHTS
except for the food journal, i've tried all these before and they worked. just need to them over again. first, i should desire to lose weight. then find the time. even reading the labels on food requires more than just breezing through the supermarket.good luck to me.
Subscribe to:
Posts (Atom)