Lose weight, Lose weight, Lose weight…Is that what is in your mind???Is that bothering you??Is that demotivating you or lowering your self confidence??? Common nothing is impossible but YES this task require great determination, motivation and a disciplined life style.
Scared???Too big words for U??? Lets make it seem easier.
Not all people are meant to be thin and svelte as high fashion runway models. There is no harm in splurging on favorite treat a few times a month, as long as you revert back to your healthy-eating regimen. Everyone deserves a special treat. A few pointers to help you |
1. Make Water Your Primary Drink. After breakfast and through the rest of the day, focus on drinking water instead of juice or soda.
2. Write Down Everything You Eat. Write down every single morsel that you eat and drink. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.
3. Walk an Extra 1,000 Steps a Day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
4. Eat Five or Six Small Meals a Day. Eating smaller meals, more frequently throughout the day tells your body that you are giving it energy and it does not need to store calories as fat. Skipping meals, however, will not result in weight loss because your body will store the fat. Eating frequently will also make you feel full and helps control hunger.
5. Loose with a Friend. Losing weight is easier to do if you have a friend to support you and help you keep the weight off.
6. Hang a Mirror Opposite Your Seat While Eating. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Looking yourself in the eye while eating helps remind you of why you’re trying to lose weight in the first place.
7. Don’t Skip Breakfast. A healthy breakfast will give you the energy you need to start the day, and there’s some evidence that people who eat breakfast regularly are less likely to be overweight.
8. Reduce Your Portion Size by 1/3. Whether you eat at home or in a restaurant, immediately remove one-third of the food on your plate. We eat far, far more today than our bodies need. Studies find that if you serve people more food, they’ll eat more food, regardless of their hunger level. The opposite is also true. If you serve yourself less and you’ll eat less.
9. Eat 90 Percent of Your Meals at Home. You’re more likely to eat more — and eat more high-fat, high-calorie foods — when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them!
10. Avoid White Foods. Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. Try to avoid sugar, white rice, and white flour and instead opt for whole grain breads and brown rice.
11. Eat Cereal for Breakfast Five Days a Week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese. They also consume more fiber and calcium — and less fat — than those who eat other breakfast foods. Be sure to choose a low fat, high fiber option.
12. Eat Slowly. Try to put your fork or spoon down between each bite and drink water frequently. It takes about 20 minutes for your brain to receive signals from your stomach that it’s full. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
13. Consume Equal Portions of Vegetables and Grains During Meals. A cup of cooked rice or pasta has about 200 calories, whereas a cup of cooked veggies has about 50 calories. In order to avoid eating too many grains, try to eat a 1:1 ratio of grains to veggies.
14. Take a Walk Before Dinner. Not only while you’ll do more than burn calories — you’ll cut your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.
15. Stay Away From the Kitchen After Dinner. Wash all the dishes, wipe down the counters, turn out the light, and stay out of the kitchen for the rest of the night. Late night eating significantly increases the overall number of calories you eat.
16. Brush Your Teeth After Mealtime. That clean, minty freshness will serve as a message to your body and brain that mealtime is over.
That's a REALLY helpful post! Thank you so so much! :))
ReplyDeletewelcome dear
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