weightloss hints 9---easy ones

Burn an Extra 100 Calories Per Day

Even if your eating habits don't change, burning an extra 100 calories a day can amount to a 10-pound weight loss over a year. While the number of calories burned depends upon your weight, some good activities that burn around 100 calories are:

• 20 minutes of walking or lawn work
• 30 minutes of housecleaning
• 10 minutes of light jogging

 

Tips for Eating Out

Practice these tips at restaurants to keep portion sizes and calorie counts under control:

• Split a large dish with a friend and order a salad to fill up on healthy veggies.
• Order an appetizer or child's plate as a meal.
• Ask for half the meal to be packed in a take-home bag before you begin eating.

 

 

Celebrate!

Celebrate your successful changes. Whenever you have implemented a new step in your weight-control plan, give yourself a small (non-food!) reward like time with a friend, a pedicure, or a new accessory. Reward yourself for making a change toward a slimming lifestyle without a complicated or restrictive diet plan.

 

 

and an additional beauty & weight loss hint:

Eat Salmon for Smoother Skin

Salmon offers a treasure trove of nutrients for the skin. It's packed with protein, a critical building block of healthy skin. And, along with other fatty fish, it's rich in omega-3 fatty acids. Omega-3s may help fight wrinkles by keeping the skin plump.  Gives a boost to your self-image: look in the mirror and find more motivation to change,

weightloss hints 8---easy ones

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Use the 80-20 Rule

Residents of Okinawa have an interesting rule called hara hachi bu. This means they eat until they are 80% full, then stop. In contrast, Americans tend to eat until they feel stuffed. You can practice this rule by dishing out 20% less food. Researchers have shown that people don't even miss this amount.

 

 

Opt for Tomato-Based Sauce

Watch your choice of pasta sauce. Choosing marinara sauce instead of Alfredo sauce is a wise choice. In general, tomato sauces have fewer calories and fat than cream sauces.

 

 

Eat More Vegetarian Meals

Opt for the vegetarian meal. Vegetarians usually weight less than those who consume meat products. This may have to do with fiber consumption from legume-based foods like bean burgers and lentil soup. Fiber fills you up with relatively few calories.

weightloss hints 7---easy ones

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Chew Strong, Mint-Flavored Gum

Cooking dinner after work, attending a party, watching TV, or surfing the Internet are dangerous risk times for mindless snacking. Chewing sugarless gum with a strong flavor can help overpower the taste of other foods and render them tasteless. This can be a helpful strategy to avoid mindless eating. If you generally don’t chew gum, then don't substitute with mints, as they are filled with sugar.

 

 

Use Smaller Dishes

Pick a smaller plate. Studies show that people consume more food when they use larger dishes. Try eating from a salad plate to save up to 100-200 calories a day. This translates into a weight loss of 10-20 pounds per year!

 

 

Know Your Food Portions

Slim people have become very good at portion control. Always aim to consume modest portions of whatever food you are eating. If you start out measuring portion size, you will quickly develop a feeling for the right size to dish out. Keeping serving dishes off of the table at mealtime can help the automatic reach for "seconds."

weightloss hints 6---easy ones

 

Practice Yoga for Mindful Eating

A study in the Journal of the American Dietetic Association showed that women who do yoga tend to weigh less. Researchers believe this is due to the level of self-awareness and mindfulness that develops in practitioners of yoga. Those who do yoga may pay more attention to their body's signals, such as eating only enough to feel full.

 

 

Eat more Home-Cooked Meals

People who are successful at weight loss report that they eat in often. Try to have home-cooked or home-prepared meals at least five times per week. Grilled salmon or deli chicken, precut veggies, prewashed salads, and canned beans are good shortcut foods that can help make meal preparation less time-consuming.

 

 

Notice Your "Eating Pause"

Learn to recognize your natural "eating pause." This happens when you put down the fork for a couple of minutes. When this occurs, stop and clear your plate [remove it from the table]. Most people aren't aware of this signal, but it tells you that you are full.

weightloss hints 5---easy ones

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Drink Smart With a Thin, Tall Glass

Choose a tall, skinny glass rather than a short, wide one. This visual cue can trick your brain into consuming 25%-30% less of whatever beverage you are drinking. Research has shown that people unconsciously pour a greater quantity into a short, wide glass than into a tall one. '

 

 

Limit Alcoholic Beverages

Reduce your consumption of alcohol. Follow an alcoholic drink with a low-calorie alternative like sparkling water rather than accepting a refill on the alcoholic drink. Alcohol has 7 calories per gram, which is more than carbohydrates (4 calories/g) or protein (4 calories/g). Alcohol can also weaken your resolve and lead to mindless eating.

 

 

Drink Green Tea

Drink green tea. Some studies have found that green tea can boost metabolism, possibly through the action of phytochemicals called catechins. In any case, green tea (unsweetened) is a healthy and refreshing drink that is low in calories.

weightloss hints 2---easy ones

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Fill Up on Fewer Calories With Soup

Soup is a great choice both as an appetizer and a main meal. At the beginning of a meal, a broth-based soup (avoid cream soups!) can slow down your eating and fill you up earlier. Examples of healthy broth-based soups are minestrone, won-ton, or tortilla soup. You can make an easy soup by starting with a low-sodium broth, adding vegetables and a protein of your choice, and simmering until the vegetables are tender.

Choose Whole Grains

Eating whole grains whenever possible is another weight-loss strategy. Whole grains include brown rice, oats, barley, buckwheat, and whole wheat. Substituting whole grains whenever possible can help you fill up faster. These healthy carbohydrates can be found in many prepared products like pizza crust, waffles, English muffins, and pasta.

Eye Your Skinny Outfits

Hanging a "skinny" outfit where you can see it helps you remain focused on your weight-loss goals. Don't be unrealistic and choose an outfit that's four sizes too small. Pick something that you can fit into after just a short time of healthy eating. After you reach this goal, choose your next "goal" outfit.