I Can Only Handle One Diet Change Right Now. What Should I Do?
- Eat at least two servings of a fruit or veggie at every meal.
- Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
- Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert.
- Instead of whole milk, switch to 1 percent. If you drink one 8-oz glass a day, you'll lose 5 lb in a year.
- Use mustard instead of mayo.
- Limit alcohol to weekends.
- Have a V8 or tomato juice instead of a Diet Coke at 3 pm.
- Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).
- Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
- "I'll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere."
- "It's more stressful to continue being fat than to stop overeating."
- Skipping meals. Many healthy eaters "diet by day and binge by night."
- Ignoring "Serving Size" on the Nutrition Facts panel.
- Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.
- The smallest fast-food burger (with mustard and ketchup, not mayo) and a no-cal beverage. Then at home, have an apple or baby carrots.
- Heat up a can of good soup.
- Cereal, fruit, and fat-free milk makes a good meal anytime.
- Remember, EAT before you meet. Have this small meal before you go to any parties: a hardboiled Egg, Apple, and a Thirst quencher (water, seltzer, diet soda, tea).
- At a buffet? Eating a little of everything guarantees high calories. Decide on three or four things, only one of which is high in calories. Save that for last so there's less chance of overeating.
- Give it away! After company leaves, give away leftover food to neighbors, doormen, or delivery people, or take it to work the next day.
- Once in a while, have a lean, mean salad for lunch or dinner, and save the meal's calories for a full dessert.
- Try these smart little sweets: sugar-free hot cocoa, frozen red grapes, fudgsicles, sugar-free gum, Nutri-Grain chocolate fudge twists, Tootsie Rolls, and hard candy.
- Try 2 weeks without sweets. It's amazing how your cravings vanish.
- Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don't eat balanced meals during the day. This is a major setup for overeating at night.
- Brush your teeth right after dinner to remind you: No more food.
- Eating late at night won't itself cause weight gain. It's how many calories—not when you eat them—that counts.
- Fat-free isn't always your best bet. Research has found that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. But remember, use your dressing in moderate amounts.
- Next time you're feeling wiped out in late afternoon, forgo that cup of coffee and reach for a cup of yogurt instead. The combination of protein, carbohydrate, and fat in an 8-ounce serving of low-fat yogurt will give you a sense of fullness and well-being that coffee can't match, as well as some vital nutrients. If you haven't eaten in 3 to 4 hours, your blood glucose levels are probably dropping, so eating a small amount of nutrient-rich food will give your brain and your body a boost.
- Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
- Drinking too few can hamper your weight loss efforts. That's because dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned a day, which in a year could mean weighing 5 pounds more. The key to water isn't how much you drink, it's how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.
- Sitting at a computer may help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.
Good luck and make it a great day!
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