On A Weight Loss Plan -- Lose Even More!
Plan to eat two to three hours and pack health snacks to go. People who skip meals, especially breakfast, are more likely to be obese. Eating small, frequent meals helps keep blood glucose levels consistent and minimizes the impulse to overeat. "To-go snack options include a mix of dried fruits and nuts, fresh fruits, cut-up veggies or yogurt.
Add flax seed. Most supermarkets sell milled flax seed. I put two tablespoons of milled flax seed in a glass of orange juice and it makes me feel full all day. It has fat, but it's a good fat.
Substitute with whole-grain foods. Foods that are rich in whole grains, such as oatmeal, brown rice and whole-grain cereals, are better alternatives than their starchy counterparts, including white rice, white bread and sugared cereals. Not only will you cut fat and calories, but whole grains have been proven to help reduce the risk of heart disease and cancer.
Are you a fast-food junkie? If you love French fries, you don't have to give them up, just order a smaller size -a large fries is 520 calories, but a small fries is only 230 calories. Swap a Big Mac (560 calories) for a plain hamburger (260 calories).
Try having just a little bit less. If you decrease the amount of peanut butter you use from 3 tablespoons to 1 tablespoon, you'll save 200 calories. Then play a game of tennis and burn 328 calories in an hour.
Revise your afternoon snack attach. Swap 10 small rice cakes for a snack bag of potato chips and save 400 calories. Or swap an apple (80 calories) for a large chocolate chip cookie (220 calories.) Trade your 12-ounce can of soda (150 calories) for diet cola or iced tea with sugar substitute (0 calories) or water. Reducing soda intake may be a good long-term change as well: 2 cans at 300 calories a day for 365 days is 100,800 calories a year. Wow!
Plan a healthy meal and lose. Sauté vegetables, meat or chicken in broth (1 calorie per tablespoon) or use non-stick cooking spray instead of oil, margarine, or butter and save 120 calories. Top a baked potato with 2 tablespoons of salsa (30 calories) or non-fat sour cream (30 calories) instead of butter (100 calories) or regular sour cream (120 calories), and avoid 70 to 90 calories. Steam veggies with some flavored vinegar instead of sautéing in fat, and save 100 calories.
Dump the dressing. Instead of a Caesar salad, substitute salad with lots of veggies and 2 tablespoons of non-fat salad dressing, balsamic vinegar, flavored vinegar or lemon juice, and you'll knock off at least 220 calories.
Have a craving for pasta? Don't ignore it, indulge! But have fettuccine pomodoro (with tomato sauce), not Alfredo (with cream sauce), and save 500 calories. Cut your portion size in half and save even more.
Skip the red meat occasionally. For dinner, have shrimp instead of steak: 20 boiled shrimp equal 106 calories versus a 5-ounce steak at 470 -- 364 fewer calories. After eating, walk the dog for a half hour and burn 82 calories.
Beware of prepared or microwave meats. They often have high calorie and sodium levels, so read labels carefully. Instead of choosing a breaded sole-fillet dinner (430 calories), opt for a frozen yellowfin tuna steak (168 calories) and save 262 calories. Take the kids out for a game of miniature golf and burn 285 calories.
Don't give up dessert. Just swap your Ben & Jerry's Cherry Garcia Low Fat Yogurt Pop (260 calories) for a half cup of Cherry Garcia Frozen Yogurt (170 calories) and save 90 calories.
Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who assists patients and the public make healthy choices and changes in their lives. Web Site: Healthy YOUbbies http://www.geocities.com/healthyoubbies/
Related Articles:
Weight Loss Patch For Long-term Weight Reduction
I know that no matter how many diets and weight loss products you have tried, you just keep searching for a new one ? a better one, faster, easier and the most important - effective.
In Search Of The Perfect Cleansing Diet
My friend was in her mid fifties as she rambled on about cleansing diets and detoxification. Out of respect for the fact she was older than I, my initial ridicule was stuffed back down my throat and I politely listened. She began to talk about these cleansing processes that initially I thought sounded rather barbaric. Milk thistle just sounded like something prickly to drink. But apparently it was part of this cleansing diet she was speaking about, so again, I nodded politely.
Seven Simple Techniques to Fight Obesity Lose Weight, Get Fit and Deliver Miracles: How Lessons Learned from Combating Obesity and Infertility Can He
Overweight women and their husbands are working together to get fit and have children. Top infertility specialist, Laurence A. Jacobs, MD, who began the X2 Fit and Fertile program, says: "After 25 years of practice, I knew that just telling my infertility patients they needed to lose weight, most often didn't produce any weight loss. I wanted to create a fitness program and vehicle to help them realize their dreams. The success of the program has been dramatic."
Weight Loss by Treadmill
Weight loss using a good Treadmill workout program has worked for many people - and it can work for you too.Treadmills can be used by virtually any age group, and by individuals of any activity level.
Weight Loss Expert Issues Media Challenge
Nationally-known weight loss coach Pat Barone has issued a challenge to all media: instead of glorifying quick fixes and size 0s, dare to address the challenge of permanent weight loss. The expert, known as "America's Weight Loss Catalyst", specializes in permanent weight loss and says most January headlines and stories are unrealistic and unhelpful in the public's quest to change a vital component of their health. January is the time when most Americans adopt radical "resolutions" to change some aspect of their lives.
Are Weight Loss Programs A Help ? Or Hindrance?
In the world today it seems that almost everyone is suffering from a weight problem ? obesity, high blood pressure, type 2 diabetes? the list just goes on and on. Our weight has become a problem unlike any other before where we are literally drowning in our own fat.
Weight Loss Vacations For A Trim New Lifestyle?
Weight loss vacations are becoming increasingly popular in our rotund society. Generally, these vacations aim for a complete about-face in our usual habits - those very habits that made us waddle in the first place. Since a weight loss vacation can be quite expensive, we need solid information in order to know if the money we pay will results in the hoped-for weight loss.
Exercise And Natural Supplements
The body has an incredible capacity to heal itself when given the proper 'nutritional tools'. The universe of herbal and natural remedies is so immense that every one can benefit from it and enhance his or her well-being. We invite you to learn more about specific conditions that can affect your quality of life, or the lives of your loved ones. Discover more about how certain natural supplements can not only benefit your health but your wallet too!Oxidative stress and poor eating habits can contribute to nutritional deficiencies and lead to numerous health disorders. Unfortunately, modern life involves many stressors and we live in an environment that is becoming increasingly polluted. These factors cause a negative impact on the healt...
Top 10 Abdominal Exercise Mistakes
All abdominal workouts are very popular as a part of fitness programmers Many people join health clubs and gyms with a dream to get a trimmer waist line, but get frustrated and quit exercising before they see any results
Weight Loss Recipe: Apricot Chicken
Just because you are watching your weight, doesn't mean the whole family can't enjoy your health enhancing meals! The kids will love "Apricot Chicken" and you will love it because it is so low in calories and fat!Long term weight loss isn't about hunger, misery and crash dieting. It's a whole new way of learning to prepare nutritious food that your body needs and enjoys.
How Much Water Do You Really Need? Why Too Much (Or Too Little) Inhibits Weight Loss
The world of weight loss can be a confusing place, but one thing all experts -- including myself -- seem to agree on is that drinking water is essential for losing weight. Really, though, how much water do you need? Do you have to drink eight glasses of water every single day? And if that much water helps you lose weight, wouldn?t drinking even more stimulate fast weight loss?
Weight Loss Benefits Of Hoodia Gordonii
Hoodia, the phenomenon sweeping America and much of the rest of the modern world, works in a startling way. The product works by tricking the brain into thinking that you've already eaten and therefore already have enough energy (blood sugar) and therefore the body doesn't require additional nutrition. For this reason, the brain proceeds to shut down the hunger mechanism in the body, leaving those who take hoodia to be able to conquer their appetite since they don't feel hungry. This, in turn, allows those who take hoodia to be able to better control their eating habits in terms of portions and number of daily meals, leading to much lower calorie intake and, therefore, weight loss.
Magic Mirror Exercise
Good morning I love you.This is a basic exercise, which is performed when you first see yourself in a mirror, for most people this is usually in the morning when we go and wash and groom ourselves.
Ovarian Cancer and High in Fat and Meat Diets
Many have speculated that high diets of fat and/or meat might increase the risks of getting ovarian cancer for women. Yet most dairy and meat associations defend their products and say that there is not comprehensive studies or research that can confirm this, in fact they say that the industries are unnecessarily being condemned for something that is most likely completely false and conjecture at best.
Abs Exercise And Fat Reducing Errors That Must be Avoided!
If you are interested in knowing some of the things that are leaving your abdominal exercises and your fat loss efforts in the wrong, you may be interested in reading this article. In this article we are going to discuss the myths of abdominal workouts, and other related fitness mistakes in this topic. A lot of people want to know where most go wrong when it comes to abdominal training. The amazing thing is in their expedition to six-pack abs, the main mistake people make is wasting too much time focusing directly on all these different abs-specific workouts.
