GET HEALTHY!! Five Tips for Burning Away Unwanted Pounds
Five Tips for Burning Away Unwanted Pounds
Source: Cleveland Clinic Wellness Editors
1) Go farm fresh in the morning…Start the day with eggs
It’s not even noon and you’re already famished – again! If you find yourself counting the minutes to lunchtime every day, you’re probably not eating the right things for breakfast. Starting your day with a meal that includes quality protein like eggs can help reduce hunger and the number of calories you eat by 18 percent, according to a study in Nutrition Research. If you’re watching your cholesterol, swap two egg whites for a single egg, or choose a cholesterol-free egg substitute.
2) Drink up … Sip a glass of water to curb your appetite
While there’s nothing wrong with eating when you’re famished, sometimes it’s hard to tell if you truly need food. Sometimes our body sends out mixed signals and we can confuse hunger with thirst. So if you can’t figure out why you’re starving already, try downing eight ounces of water first. Drinking an extra glass of water is never a bad thing and it could help you quench your thirst and recognize that those hunger signals were a false alarm.
3) Create a new reality…Resolve to watch less TV
Recent research shows that watching less TV will help you become more productive – and burn more calories as a bonus. Researchers at the University of Vermont found that when study participants cut their TV time in half, they burned an extra 120 calories per day simply because they spent less time sitting idle on the couch (not necessarily because they used the extra time to exercise). That’s enough to equal about one pound of weight loss very month. Beyond weight loss, think of the things you could do with the extra time, such as interacting with family and friends, pursuing a hobby or catching up on the paperwork that always seems to be on the verge of consuming the kitchen counter – the possibilities are endless. The national average of daily television viewing is about five hours, so make it your goal to limit yourself to only two hours or less per day.
4) Bulk up…Add fiber to your meals
Adding bulk to your diet can help take bulk off your frame. Research shows that dieters who ate the most fiber had the greatest amount of weight loss. According to a study in Nutrition Review, people who increased the amount of fiber in their diet by 14 grams a day ate 10 percent fewer calories. Eating just half a cup of Fiber One will get you there. Other evidence suggest that dietary fiber is inversely related to obesity, meaning lots of fiber equals lots less weight and body fat. The average American gets just half of the recommended 25 to 30 grams of fiber a day. To avoid stomach distress, add fiber gradually to your diet and drink plenty of water. Believe it or not, adding fiber to your meals may even help keep your body from absorbing as many calories.
5) Write on…Keep a food dairy
A recent study found that logging what you eat doubles the number of pounds lost. How much of a grasp do you have on how much food you actually consume in a day? If you’re a mindless nibbler, a habitual grazer or a grab-and-go-er, you may be putting away more than you realize. Keeping a food journal – where you record everything that passes your lips – can help you understand exactly what your eating patterns are. Once you have more objectivity about your current diet, you can make more informed choices about what you want to eat for each meal and snack. It can also help you determine if what you’re feeling is actual hunger or something else, such as boredom. Your food journal needn’t be fancy; it can be as simple as a pad of paper or even a Word document or Excel spreadsheet. Whatever mode you choose, jot down what time you eat, what and how much you eat, and how you were feeling when you ate (something as simple as tired, rushed or starving works great.) Research shows that this simple act will make you likely to lose up to twice as many more pounds than if you didn’t set pen to paper.
In next week’s News & Views: Lose Weight by Saying No to Dieting