1. Never get too hungry
You make poor decisions when your judgment is
compromised. Hunger is a primal urge that’s difficult to deny. When
you're famished, it's hard to hold off until you can find healthy food.
As a result, you end up eating anything that's not nailed down, and
typically, regretting it. Planning meals and snacks works wonders to
head off the intense hunger that can do a number on your best intentions
to eat right. Always tote healthy snacks, such as an ounce of
pistachios, a hard-cooked egg and some whole grain crackers, Greek
yogurt, or 1/4 cup raisins. Don't skip meals or skimp on them, either
2. Be honest about your daily calorie allowance
Everyone has a calorie budget, whether you're
trying to maintain your weight or lose a few pounds. I've found that
people ignore this simple fact. Your calorie budget allows you to build a
healthy diet, and it helps prevent frustration about weight control.
The 2010 Dietary Guidelines for Americans provide
suggested daily calorie intakes based on gender, age, and physical
activity level. When you know your calorie budget, then you can plan on
how many servings of fruits, vegetables, whole grains, low-fat dairy,
and other protein sources to include every day. Open a
My Fitness Pal account and track that food intake
3. Eat right post-workout
People are notorious for overestimating how
many calories they burn during physical activity, which is often far
less than actual calories burned. When you overestimate the calories you
burn during exercise, you may eat more than you need, making weight
loss and maintenance difficult. High-intensity exercise may drive women
to eat more, and moderate exercise may be the key to easier weight
control. To see how many average calories you’re burning during everyday
activities and exercise,
check out this chart from the CDC. You can see how easy it is to wipe out the calories burned during a workout with just a few extra nibbles during the day.
4. Use the red, orange and green rule
At each meal include one food that is any of
these colors. By focusing on these foods, you'll be sure to get some
produce on your plate and won't have space on your plate for
higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin
look healthier and younger!
5. Eat one less bite
Doing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!
6. Be a heavy drinker
Water is essential for keeping the body
hydrated and we're actually more likely to retain "water weight" by not
drinking enough of it rather than by having too much. The needs of each
person will be different, but the general recommended daily amount is 64
ounces. It also takes up space in your stomach so you'll feel fuller
while taking in less calories.
7. Kick the salt habit
Salt is a big contributor to weight gain and
often a reason why the numbers on the scale aren't going down. The
average American consumes twice the amount of salt they should have each
day, leading to weight gain, bloating, and the inability to lose
stubborn pounds. Salt can also make you feel hungrier and thirstier, so
check the nutrition labels for high sodium levels and choose fresh over
packaged or restaurant foods. You'll see a puffy face and belly go down
quickly just by cutting back on your sodium intake and choosing more
natural foods.
8. Spice up your food
Adding hot spices to your meals can help curb hunger, according to a study in the
British Journal of Nutrition.
Need another reason to add some heat? Scientists at the State
University of New York at Buffalo found that capsaicin (a compound found
in chilies) triggers your brain to release feel-good endorphins. A full
belly and a good mood? Pass the hot sauce!
9. Don't think diet soda will help you lose weight
A University of Texas Health Science Center
study found that the more diet sodas a person drank, the greater their
risk of becoming overweight. Downing just two or more cans a day
increased waistlines by 500%. Why? Artificial sweeteners can disrupt the
body's natural ability to regulate calorie intake based on the
sweetness of foods, suggested an animal study from Purdue University.
That means people who consume diet foods might be more likely to
overeat, because your body is being tricked into thinking it's eating
sugar, and you crave more.
A separate study found that even just one diet soda a day is linked
to a 34% higher risk of metabolic syndrome, the group of symptoms
including belly fat and high cholesterol that puts you at risk for heart
disease. Whether that link is attributed to an ingredient in diet soda
or the drinkers' eating habits is unclear. But is that one can really
worth it?
10. Focus on nutrient balance instead of calorie counting
Making sure an eating occasion has carbs,
protein, and fat instead of just counting calories (like a 100-calorie
pack) delivers better energy and fat loss results by giving the body
what it needs, like quick- and longer-digesting nutrients so you stay
full longer.
11. Plate food away from where you're eating
By keeping food within eyesight as you are
eating, you may find yourself reaching for a second helping even if you
really aren't hungry. Place the food on the kitchen counter or stove,
portion out a serving on your plate and then sit down at the table and
eat. This way, if you want additional servings, you'll have to get up,
which helps you to be more mindful of what you are eating.
12. Keep a food record
We know you've heard this time and time
again. Well, that's because keeping a food record is vital to losing
weight and keeping it off long term. A study published in the
American Journal of Preventive Medicine found
that those who kept regular food records lost twice as much weight as
those who didn't. When keeping a food record, make sure to track what
you ate, how much you ate, anything you added to the food (condiments,
oils, etc.), and what you drank. Also tracking your mood and appetite
can be helpful and insightful into learning about your eating patterns
as well!
13. Start with soup
People who ate a low-calorie vegetable soup
before a meal consumed 20% fewer calories at the meal, according to
research from Penn State Unniversity. Have a low-calorie broth-based
veggie soup before your largest meal of the day to reduce calories and
lose weight without feeling hungry.
14. Take your time
Rapid eaters are often heavier than slow
eaters, according to research from The University of Rhode Island. It
takes 20 minutes for your stomach to send a message to your brain that
you have eaten enough and are satisfied. If you rush your meal and eat
rapidly, your body's satiety cues won't be tuned in to those feelings of
fullness yet and it's easier to overeat. Try slowing down by chewing
each bite at least 10 times, putting your fork down in between bites,
and fostering a relaxing eating environment rather than eating on the
run.
15. Outsmart your hunger hormone
Even the most motivated and focused dieter
will struggle to be successful at weight loss once hunger takes over.
Our bodies secrete a hormone called ghrelin, which controls hunger and
drives our appetite. If we don't understand, monitor, and control our
ghrelin, we can forget about losing weight. Science tells us that the
best way to control ghrelin is to eat small, balanced meals about every 3
hours or so. That's because ghrelin will spike after about 3 to 4 hours
of fasting, so eating with regularity helps keep this eating trigger at
bay. Ghrelin will also spike if we're deprived of carbs, so it's
important to give our bodies and brains the carb fuel they need. When we
skip meals or avoid carbs, we're inviting ghrelin to spike, which
increases and makes us feel emotionally hungry. It makes us crave sugar
and can derail even the healthiest eating routine.
16. Dine anytime
It's a myth that you'll gain weight as a
direct result of eating after 7 p.m.
Many times, people stop eating by 5 p.m., which results in overeating
the following day. This cycle is not ideal as it shuts down your
metabolism. You should eat 70% of your calories before dinnertime and
30% at dinner, whatever time that may be. Just give yourself at least 90
minutes to end your meal before you plan to go to sleep. You need at
least 90 minutes to digest so you can sleep comfortably.
17. Set a date with your kitchen
Based on what I have applied in my practice,
when it comes to weight loss we need to devote 80% of our efforts to
nutrition and 20% to exercise.
One way to do this is to schedule time and make a date with your
supermarket and kitchen. Restaurant dishes are outside of your control,
and the fact is, most times, those outrageous portions come loaded with
salt and fat. Start cooking at home to better monitor your calorie
intake.
Schedule a day, like Sunday afternoon, to pre-cook for the week. Plan
to roast a whole chicken. Cut up a batch of vegetables—like squash,
peppers, eggplant, and sweet potatoes—toss them with a little olive oil
and roast them in another pan alongside the chicken. Boil a pot of brown
rice. Do all of this simultaneously and it should only take about an
hour.
Now you have the makings for Monday's burritos, Tuesday's stew,
Wednesday's pasta dish, and so on. Each working evening, you should only
need about 15 minutes in the kitchen to put it together—less time than
you might spend heating up a fat-, salt- and sugar-filled frozen pizza!
18. Breathe away cravings
This may seem obvious. After all, you have to
breathe no matter what, right? But few of us breathe deeply or
consciously. Think about it: when was the last time you took a long,
slow, deep breath, and slowly let it out again? Deep breaths of that
kind take you out of your immersion in momentary stress, oxygenate your
brain and tissues, and they help to reduce stress hormones. Take
breathing breaks throughout the day, or, better yet, pair those breaks
with a quiet walk to disassociate from the stress. Just a couple of
minutes of walking, a few long, deep breaths, and you will start to see
the results in your body.
19. Eat before a party or event
Don't arrive at a big meal, event, or party
starving. One study found that you'll be 2.5 times more likely to start
off overeating starchy carbs, fried or cheesy foods than those who
didn't fast before the meal. And, you'll be more likely to eat 47% more
calories of that first food before switching to healthier fare. Have a
light snack before you go to an event so you don’t arrive ravenous.
20. Be adventurous with chopsticks
Choosing chopsticks requires a bit more
attention in picking up food from the plate. The portions are smaller,
and eating with them takes more time because you have to closely watch
each bite so the food doesn’t fall off. They can act as a reminder to
slow down, savor and chew consciously which may help you realize you’re
fuller sooner than you thought you’d be and then wind up eating less!
21. Wear fitted clothing
The elastic waistband is the dieter's fashion
enemy number one. When you wear clothes that fit well and make you feel
good, you have awareness gauges that give you clear signals to help you
put on the brakes as you fill up. Use this as a way of staying mindful
of your goals and to help keep you from overeating.
22. Celebrate healthy talk
Instead of using words like "fat," say "fit";
change "can't" to "can"; "weak" to "strong"; "unhealthy" to "healthy."
It takes practice but it can start to rewire how you think about your
health and weight goals.
New research commissioned by
Special K surveying over 1,000
women, found that 9 out of 10 women who have a positive attitude about
weight management reported either losing or maintaining their weight in
the past year versus only about 50% of those with a negative attitude.
And beyond being more successful, those with a positive attitude were
eight times less likely to report having gained weight than women who
think negatively.
23. Eat breakfast without fail
A study published in the
British Journal of Nutrition tracked
the diets of nearly 900 adults and found that when people ate more fat,
protein, and carbohydrates in the morning, they stayed satisfied and
ate less over the course of the day than those who ate their bigger
meals later on. Unfortunately, many Americans start off on an empty
stomach. In one survey, consumers reported that even when they eat in
the morning, the meal is a full breakfast only about one-third of the
time. If you're feeling full-blown hunger before noon, there's a chance
you're not eating enough in the morning. Shoot for a minimum of 250
calories and aim to get a serving of protein in so you’ll feel fuller
longer.
24. Take 10 minutes to eat a treat
Try this strategy to permanently reduce
cravings: Portion out one serving of your favorite treat, taking a
minute to smell it, look at it, and think about it. Take one small bite.
Chew slowly, moving it around your mouth and focusing on the texture
and taste, then swallow. Ask yourself whether you want another bite or
if that one satisfied you. If you still want more, repeat, this time
chewing the food 20 times. Continue this eating exercise for as long as
you want or until you finish the serving (it should take about 10
minutes). "When you take the time to slow down and be more mindful of
what something really tastes like, you'll feel more satisfied," says
Lesley Lutes, PhD, an associate professor in the department of
psychology at East Carolina University. "Many of our participants told
us that after a while, they didn't enjoy the treat as much as they
thought they would, or they were content after just a couple of bites
and were better able to stop eating when they were satisfied."
25. Sleep away weight gain
Make a point of turning in earlier and you’ll
see weight loss within a week. Recent research from the University of
Pennsylvania found even just a few nights of
sleep deprivation can lead
to almost immediate weight gain. Scientists asked participants to sleep
about 10 hours a night for two days, followed by five nights of sleep
restriction and four nights of recovery. After the 11 days, the
sleep-deprived group gained almost 3 pounds, compared with a well-rested
control group.
These tips are courtesy of
Prevention Magazine
