Tip 1. Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9
servings of fruits and vegetable seachday. “It seems a lot, but well
worth it, because at the same time you are meeting your goals fiber and
feeling more satisfied that the volume of food,” says chef Laura
Pansiero, RD. You’re less likely to overeat because fruits and
vegetables displace fat in the diet. That’s notto mention the health
benefits of fruits and vegetables.
More than 200 studies have documented disease prevention qualities of
phytochemicals found in the products, says Pansiero. His suggestion that
more and more: the vegetables in the lunches rather than simply as
aparty to a plate. “I love to take seasonal vegetables and make stir
fries, frittatas, risotto, pilafs, soups,sandwiches or layer,” says
Pansiero. “It’s so easy to buy a variety of vegetables and incorporate
them into dishes.”
Tip 2. Consider whether you’re really hungry.
Whenever you feel like eating, look for physical
signs of hunger, suggests Michelle May, MD, author of Do I have hunger?
“Hunger is the way your body tells you it needs fuel, so when a wish
does not come from hunger, eating will never meet,” he says. When you
have finished eating, you should feel better – not stuffed, bloated, or
tired. “Your stomach is the size of a fist, so it takes just a handful
of food to fill it comfortably,” says May. Keeping your portions
reasonable will help you get more in touch with their feelings of hunger
and satiety.
Tip 3. Be choosy about nighttime snacks.
The custom of eating is more common after dinner, when you finally sit and relax.
“Sitting down with a bag of chips or cookies in front of the television
is an example of eating amnesia, where to eat without thinking, without
being hungry, but out of habit,” says spokes woman Malena Perdomo
American Dietetic Association, RD. Or close the kitchen after a certain
hour, or allow a low-calorie snack, like a herd of 100 calories of
cookies or a half cup tablespoon low-fat ice cream. Once you find that
you are generally satisfied with the low-cal snack, try a no-calorie
tea, suggests Perdomo.
Tip 4. Eat several mini-meals during the day.
If you consume fewer calories than you burn, you lose weight. But
when you’re hungry all the time, eating fewer calories can be a
challenge. “Studies show people who eat 5.4 meals or snacks per day are
better able to control your appetite and weight,” says obesity
researcher Rebecca Reeves, DrPH, RD. He recommends dividing your daily
calories in smaller meals or snacks and enjoy many of them as possible
to the beginning of the day – dinner should be the last time you eat.
Tip 5: Spice it up.
Add spices or chiles to taste food for a hike that can help you feel
full. “The food is loaded with flavor will stimulate your taste buds and
be more satisfying so you do not eat much,” says Perdomo. When you need
something sweet, suck on a sweet fireball red-hot for a long burst of
sweetness with just a few calories.
Tip 6. Be physically active.
Although it may seem contradictory, do not use exercise to punish
yourself or to eat or to “earn” the right to eat more. “When it does, it
establishes a pattern of negative thinking, which is why so many people
say they hate to exercise,” says May. Instead, focus on how good it
feels, how well you sleep and how much energy you have when you
exercise. Physical activity is good for you if you are trying to lose
weight or not, so keep a positive attitude and create a lifelong habit.
Tip 7. Eat protein at every meal.
Protein is more satisfying than carbohydrates or
fats, and therefore may be the new secret weapon for weight control.
“Diets high in protein [and] moderate in carbs, along with a lifestyle
of regular exercise,have excellent potential to help weight loss,”
says the University of Illinois researcher Donald Layman proteins, PhD.
Getting enough protein helps preserve muscle mass and encourages fat
burning while keeping you feeling full. So be sure to include healthy
sources of protein such as yogurt, cheese, nuts, or beans, at meals and
snacks.
Tip 8. Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes
staples on hand sets you up for success. You’ll be less likely to hit
the drive-through or call in a pizza order if you can make a healthy
meal in 5 or 10 minutes. Sass stocks her kitchen with: • 94% fat-free
microwave popcorn (20-25 calories per cup, and you can make it in two
minutes or less) • Frozen vegetables • Bags of pre-washed greens •
Canned diced tomatoes • Canned beans • Whole-grain wraps or pitas •
Pre-cooked grilled chicken breasts • A few containers of pre-cooked
brown rice Within minutes, she can toss together a healthy medley.
Tip 9. Eat foods in season.
“If you do not love certain fruits or vegetables
that may be because they ate out of season when they have little taste
or flavor,” says Pensiero. “When you eat seasonally, fruits and
vegetables are most flavorful at its best, and I promise you will not be
disappointed.” At Trattoria Gigi, her restaurant in Rhinebeck, New
York, which serves simple fruit desserts, like naturally sweet
strawberries topped with aged balsamic vinegar, or low-fat yogurt or
fresh berries in a compote.
Tip 10. Swap a cup of pasta for a cup of vegetables.
Simply eating less pasta or bread and more
vegetables, you could lose a dress size or pants in a year. “You can
save 100 to 200 calories if you reduce the portion of starch on your
plate and increase the amount of vegetables,” says Sass.
Tip 11. Use non-food alternatives to cope with stress.
Sooner or later, you’ll be facing a stressful situation. Instead of
turning to food for comfort, be prepared with some non-food tactics that
work for you. Sass suggests reading some chapters of a novel, listening
to music, journaling, practicing deep breathing, meditation, or look at
a photo album of loved ones.
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