Everyone knows that the
secret is cutting calories and burning calories but
it also takes a change of lifestyle. Losing weight and
staying fit is not something that you can accomplish sitting in front of
the TV eating popcorn every night, but you can be successful if you are
determined, disciplined and follow a plan to achieve your goal. Here are 30 great
tips for changing your routine, in order to lose weight and keepit off permanently.
1. Exercise 30 to 60 minutes every day, or if you are on a tight
schedule, exercise several times during the day — for example, three 10-minute
exercise sessions.
2. Eat small meals often. Rather
than eating one large meal and skipping meals, eat three healthy meals during
the day, especially breakfast. Studies show that skipping meals causes can lead
to overeating or snacking unhealthy foods later in the day.
3. Eat fruits and vegetables. If
your main entree is grilled, skinless chicken, and make the fruits and
vegetables the largest portions on your plate and cut down on other foods.
4. Weigh yourself every
day. If you are conscious of your weight and the progress you are making, you
are more likely to be successful.
5. Keep a journal, or
food diary with you at all times. Purchase a small notebook that is easy
to carry in a suit pocket or purse. Practice being conscious of what you eat
and recognizing particular situations or times of day when you are more likely
to eat unhealthy foods. A food diary can help you make life changes.
6. Remove unhealthy snacks from
the house. This would include all fried foods, packaged snack items such as
chips, pretzels, greasy pizza, buttery popcorn, etc, and sugary treats such as
sugary sodas, candy bars, snack cakes, caramel corn, cookies, and ice creams or
frozen treats. These foods are high in trans fats and have been found to trigger and increase
the risk of many health problems and diseases.
7. Store healthy snacks. After
removing all unhealthy snacks from your home, be sure to fill your cupboard and
refrigerator with healthy snacks. The best snacks are organic fruits,
vegetables, whole grain crackers, 100% juices, low-fat dairy products such as
low-fat yogurt.
8. Keep active with friends or
family members, and plan physical activities together. Have a physical
fitness buddy to go bike riding with, play soccer, tennis, go to the gym, go
dancing, etc. Choose activities several days a week that keep you moving rather
than video-games or or movies.
9. Eat at home often rather
than eating out at restaurants or fast food chains. When you eat at home you
can control what food is available and eliminate unhealthy choices. Many
restaurants typically provide more food than needed. If you have to eat at a
restaurant, decide how much food you will eat and ask for a take-home box
before eating. Box up the extra portions of food before eating your portion.
10.Don’t use serving bowls. When
preparing your food, put it on the plate instead of putting serving bowls on the
table. Always serve yourself a little bit less than what you expect to eat.
Bring the prepared plate to the table. Put away extra food that is left in the
pot or pan before sitting down at the table.
11.Fill up healthy. Always
fill up on healthy foods throughout the day that are low in calories, such
as celery, or fruit, so that when you are invited to eat a dessert or snack you
won’t be as tempted or hungry.
12.Make active choices to
accomplish everyday chores. Instead of going through a drive-through
pharmacy to pick up your prescriptions, walk inside the store. Use a bike to
visit a friend, instead of a car. Get down on your hands and knees and pull the
weeds or scrub the floor, instead of using garden extension tools or a
long-handled easy-clean mop. Walk the dog regularly.
13.Never eat in front of TV. Television
viewing strongly affects how much and what people eat. People tend to continue
to eat while watching.
14.Vary your activities regularly
in order to avoid exercise burnout. Walk, swim, dance, and engage in sports.
15.Never eat from containers such
as an ice cream carton, a Tupperware container, a package of cookies, or a bag
of chips. Instead, put the portion on your plate, and then put the
container of food away. When you can see how much you’ve eaten on your plate
you are less likely to eat more.
16.De-stress before eating. Engage
in relaxation techniques before eating because stress causes
people to eat more. Praying or saying grace before eating is not unwise. It
helps to relax, surrender and let go of worries and eliminate stress. Other
options are deep breathing exercises, meditation, stretching exercises, reading
something amusing or humorous, listening to relaxing music, and even
chatting with friends and family about uplifting or inspirational thoughts or
experiences.
17.Start with high-fiber or
bran foods, such as oatmeal or high-fiber breads or bran cereals. Studies
show that people that start the morning with a high-fiber diet are less likely
to gain weight.
18.Buy a pedometer and
add an extra 2,000 steps a day. On average, sedentary people take only 2,000 to
3,000 steps a day.
19.Walk 30-minutes a day. Walk
to the store, walk down the street and give a basket of fruit to a neighbor.
Walk the dog. Studies show that those who regularly engage in walking are more
healthy and physically fit.
20.Plan a week’s groceries. To
prevent impulse buying, always plan a week ahead and make a detailed grocery
list. Never go grocery shopping when you are hungry and have skipped a
meal. Last-minute trips to the grocery store can result in buying snack
foods or tempting foods on display in the bakery, snack aisle, or deli section,
that are not on your healthy foods list.
21.Have a craving plan. If
you feel hungry and are feeling a craving for an unhealthy food, then do
something active. Drink a full glass of water, call a friend, write in
your journal, paint a picture, clean the house, engage in sports, read a book,
or do something that does not trigger thoughts of eating. Keeping your mind and
body active will help to eliminate cravings.
22.Reward yourself. If
you have lost weight, reward yourself with nonfood rewards,
such as going on that vacation you’ve dreamed of, buying new clothes, getting a
new haircut or purchasing something for your home. Spend time listening to your
heart and finding out how to truly love yourself.
23.Find an on-line buddy.
Studies show that online weight-loss partnering results
in more successfully achieving weight-loss goals.
24.Choose blue. Wear
the color blue more often and decorate your home with it. The color blue is an
appetite suppressant, whereas the colors red, yellow, and orange have been
found to increase the appetite.
25.Use small plates. Get
rid of large dinner plates and buy small plates. You are more likely to pile on
the food if your plates are over-sized.
26.Throw out large clothes. When
you have lost weight, give away or throw out clothes that are too large for
you. Keep only the clothes that fit or are “snug” on you. If you always keep
large, over-sized clothes you will be less likely to lose weight.
27.Use a mirror. If
you eat in a dining room area, keep a mirror hanging on the wall opposite where
you sit. If you watch yourself in the mirror while eating, you are less
likely to overeat.
28.Read labels. When buying foods
in the grocery store, read the labels. Do not buy foods that are high in
trans fats or are high in cholesterol, salt, or sugar. Do not buy foods
that have added corn syrup, food coloring, or food additives.
29.Season smartly. Use
salsa to season foods or spices such as curry, turmeric, pepper, basil, etc.,
instead of heavy, high-fat sauces such as gravy or butter.
30.Increase calcium.
Calcium in low-fat dairy foods triggers a hormonal response that inhibits
the body’s production of fat cells and breaks down fat.
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