1. Enjoy food without fat release. They help prevent feeling deprived and binging on high calorie foods. Eg
Honey. Only 64 calories a tablespoon releasing fat. Pour over fruit.
Eggs. Only 70 calories in a boiled egg, proteins responsible for fat release. Sprinkle with chives for a more elegant.
Mostly skim ricotta cheese. Only 39 calories in one gram of this food, full fat calcium release. Pour over a bowl of fresh fruit for dessert.
The black chocolate. Around 168 calories in one ounce square, but packed with fiber release fat.
Shrimp. Just 60 calories in 12 large.
2. Treating high in calories as the crown jewels of food. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Reduce chips by pairing each bite with lots of songs, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.
3. After breakfast, make water your primary beverage. At breakfast, go ahead and drink orange juice. But the rest of the day, focus on water instead of juice or soda. The average American consumes 245 extra calories per day refreshments. That's nearly 90,000 calories a year - or 25 pounds! And research shows that despite the calories, sugary drinks do not trigger a sense of fullness the way that food does.
4. Keeping a convenient laptop wherever you go for a week. Write down every piece that goes into your mouth, not even water. Studies have shown that people who maintain food diaries end up eating 15 percent less food than those who do not.
5. Buy a pedometer, clip to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people have only 2,000 to 3,000 steps per day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight, adding more that will help you lose weight.
6. Add 10 percent of the amount of calories per day than you think you're eating, then adjust your eating habits accordingly. If you think you're consuming 1,700 calories a day and do not understand why you are not losing weight, add another 170 calories to your riddle. Chances are, the new number is more accurate.
7. Eat five or six small meals or snacks a day instead of three large meals. A study in South Africa in 1999 found that when men ate a part of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when eating breakfast. Other studies show that even if you eat the same amount of calories distributed this way, your body releases less insulin, which keeps blood sugar stable and helps control hunger.
8. Walking for 45 minutes a day. The reason you have 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of walking a day is enough to prevent weight gain in most relatively sedentary people, exercise more Beyond 30 minutes, the results of weight and fat loss. Burning an extra 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you eat.
9. Find a partner in weight loss online. A study by the University of Vermont found that friends online weight loss help you maintain weight. The researchers followed volunteers for 18 months. Those who are assigned to a weight maintenance program through Internet has been their weight loss better than those who met face to face in a support group.
10. Bring the color blue into your life more often. There is a good reason why you will not see many fast-food restaurants decorated in blue: Believe it or not, blue functions as an appetite suppressant. So serve dinner on blue plates, dress in blue while you eat, and cover the table with a blue tablecloth. Conversely, avoid red, yellow and orange in your dining areas. Studies show that foster eating.
11. Wash your clothes closet "fat". Once you have reached your goal weight, throw or give each piece of clothing that does not fit. The idea of having to buy a new wardrobe if you gain the weight back will serve as a strong incentive to maintain your new figure.
12. Reduce your dishes. Studies show that the less food put in front of you, the less food you eat. Conversely, the more food in front of you, the more you'll eat - no matter what you're hungry. So, instead of using regular plates these days ranging from 10-14 inches (making them look sadly empty if not filled with food), serve your main course on salad plates (about 7-9 cm wide) . The same goes for liquids. Instead of 16-ounce glasses and coffee mugs large, back to the old days of 8-ounce glasses and coffee cups 6 oz
13. Serve your restaurant style dinner (food on the plates) rather than family style (food served in bowls and plates on the table). When the plate is empty, you are done, there to reach second.
14. Hang a mirror opposite your seat at the table. One study found that eating in front of mirrors reduces the amount people ate by nearly one third. It seems to have to look into the eyes reflects some of their own internal standards and goals, and reminds you why you are trying to lose weight in the first place.
15. Put a plate of vegetables. A body of research at the Pennsylvania State University finds that eating water-rich foods like zucchini, tomatoes, cucumbers and during the meal reduces overall calorie intake. Other water-rich foods include soups and salads. You will not get the same benefits by just drinking the water, however. Because the body processes hunger and thirst through different mechanisms simply do not register a feeling of fullness with water (or soda, tea, coffee or fruit juice).
16. Use vegetables to bulk up meals. You can eat twice pasta salad loaded with vegetables like broccoli, carrots and tomatoes for the same calories as a pasta salad for just mayonnaise. The same goes for frying. And add vegetables to make a fluffier omelet satisfactorily without the number of eggs.
17. Eating a cookie less per day. Or consume less a can of regular soda or one less glass of orange juice, or three fewer bites of hamburger fast food. Doing this will save you about 100 calories per day, depending on weight loss researcher James O. Hill, Ph.D., of the University of Colorado. And that alone is enough to prevent the production of the 1.8 to 2 pounds most people crammed into each year.
18. Avoid white foods. There is some scientific legitimacy to today's low-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar levels in the blood and lead to weight gain. But do not throw the baby out with the bath water. While avoiding sugar, white rice and white flour, you should eat plenty of whole grain breads and brown rice. A study of 74,000 women from Harvard found that those who ate more than two servings of whole grains were 49 percent less likely to be obese than those who ate the white stuff.
19. Go to regular coffee. Drink coffee joints often pack modern luxury coffee several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has only a small fraction of those calories. And when brewed with good beans, it tastes so great.
20. Use skim milk powder coffee. You get the nutritional benefits of skim milk, which is rich in calcium and low in calories. And because the water has been removed, powdered milk does not dilute the coffee and skim milk.
21. Eat cereal for breakfast five days a week. Studies show that people who eat cereal for breakfast every day are less likely to be obese and have diabetes than those who do not. They also consume more fiber and calcium and less fat than those who eat other breakfast foods. Of course, this does not mean that to achieve the Captain Crunch. Instead, pour a cereal high in fiber, low in sugar like Total or Grape Nuts.
22. Peel the portions. If you eat at home or in a restaurant, immediately remove one-third of the food on the plate. Possibly the worst food trend in recent decades has been the explosion of portion sizes of American plates (and breakfast and dinner plates). We eat much, much more than our bodies need. Studies show that if you serve people more food, eat more food, regardless of their level of hunger. The opposite is also true: Serve
less and eat less.
23. Eat 90 percent of your meals at home. You are more likely to eat more and eat more high-fat, high-calorie food when you eat, when you eat at home. Restaurants now serve large portions that many have turned to the dishes and large tables to accommodate!
24. Avoid any food that lists sugar, fructose corn syrup among the first four ingredients on the label. You should be able to find a lower sugar content of the same type of release of the food. If you can not take a piece of fruit instead! Look for sugar-free varieties of foods like ketchup, mayonnaise and salad dressings.
25. Eat slowly and calmly. Put your fork or spoon down between bites. Drink water frequently. Collate your diet with stories of her partner to eat fun things that took place during the day. Your brain accuses the stomach in about 20 minutes when indicating satiety (fullness). If you eat slowly enough, your brain will catch up to tell you that is no longer in need of food.
26. Eat only when you hear noises in your stomach. It's amazing how often we eat out of boredom, nervousness, habit, or frustration when, in fact, that many of us have forgotten what physical hunger looks like. Next time, wait until your stomach is growling before reaching the food. If you want a specific food, it is probably a desire, not hunger. If you eat what you can get your hands on, chances are you're really hungry.
27. Find ways other than eating to express love, tame stress, and relieve boredom. For example, you could make your family a photo album of special events instead of a rich dessert, join a stress management course at the local hospital or take an active rest, such as bowling.
28. Indicate the positive. You've heard of a self fulfilling prophecy? Well, if you continue to focus on the things you can not do, such as resistance to junk food or going to the door of a daily walk, chances are that you will not do. Instead (if you believe it or not) repeat positive thoughts for you. "I can lose weight." "I'm going out of my walk today." "I know I can not resist the pastry cart after dinner." Repeat these words like a mantra throughout the day. In no time they become their own self-fulfilling prophecy.
29. Discover your dietary point of preference. If you work hard to control your weight, you can get pleasure from your appearance, but you can feel sorry for yourself every time you give a favorite food. There is a balance between the immediate gratification of indulgent foods and the long-term enjoyment of maintaining a healthy weight and good health. When you have developed this balance, you have identified your own "point of preference." Personal food Placer's where you want to be.
30. Use condiments such as hot sauce, salsa, and Cajun seasonings instead of relying on butter and creamy or sugary sauces. In addition to providing a lot of flavor without fat and calories low, many of these spicy condiments to return the digestive fire, causing your body to burn more calories temporarily.
31. Eat fruit instead of drinking fruit juice. For the calories in one kid-size box of apple juice, you can enjoy an apple, an orange and a slice of watermelon. These whole foods will satisfy a lot longer than the apple juice box, so you'll eat less overall.
32. Spend 10 minutes a day up and down the stairs. The Centers for Disease Control says this is all that is needed to help you lose up to 10 pounds per year (assuming you do not start eating more).
33. Eat equal portions of vegetables and grains for dinner. A cup of cooked rice or pasta has about 200 calories, while a cup of cooked distributed only 50 calories, on average vegetables, says Joan Salge Blake, RD, assistant professor of clinical nutrition at Boston University Sargent College. To avoid overloading calorie cereal meal 1:1 grain to vegetables. Vegetables rich in fiber will help you satisfy your hunger before eating too much grain.
34. Get up and walk around the office or home for at least five minutes every two hours. Trapped behind a desk all day? A five minute brisk walk every two hours will grow in about 20 minutes walk from the end of the day. And take a break will make you less likely to snack in antsiness look.
35. Wash something once a week, a floor, a couple of windows, shower, bathroom tile or your car carefully. A 150 pound person, you put rubber gloves and exerts some elbow grease burns about four calories for every minute spent cleaning, says Blake. Scrub for 30 minutes could be found about 120 calories, the same amount in a half cup of vanilla frozen yogurt. And those around you shine!
36. Make social outing this week an asset. Far movie tickets and defend the point of view of a local park. Not only sits lower, but you will save calories because you will not chow down on a bucket of popcorn. Other uptime ideas: Plan a tennis match, join a tour species or walk into town (check your local newspaper), go cycling on a bike path, or join a volleyball league or bowling team ball .
37. Order the smallest part of the whole. If you order a sub, take the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Studies show that we tend to eat what's in front of us, but we feel so full with less.
38. Switch from regular milk to 2%. If you drink 2%, down a notch to 1% or skim milk. Each step of cutting the calories by 20 percent. Once you train your taste buds to enjoy skim milk, you'll cut the calories of whole milk in half and trimmed the fat by more than 95 percent.
39. Take a walk before dinner. You will burn more calories - you cut your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes walk decreased appetite and increased sensations of fullness as effectively as a light meal.
40. Substitute a handful of almonds instead of a sugary snack. A study of the City, the National Medical Center of Hope found that overweight people who consumed diet containing moderate fat in almonds lost more weight than a control group who did not eat nuts.
41. Eat a frozen meal. Not just any frozen food, but designed to lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. An easy way to keep calories under control is to buy a food dinner in portions. Make sure it contains a single serving. If it contains two, make sure you share.
42. Do not eat with a large group. A study published in the Journal of the physiological behavior found that we tend to eat more when dining with others, probably because we spend more time at the table. But eating with your partner or with your family, and using table time to talk between chewing, can help cut calories - and help link in the case.
43. See one hour less television. A study of 76 college students found the most watched television, the more often they ate and ate together. Sacrificing a program (there are probably one really does not want to see anyway) and take a walk instead. You will have the remaining time to complete a task or stargazing.
44. Get most of your calories before noon. Studies show that the more you eat in the morning, unless you plan to eat in the evening. And there are more opportunities to burn those calories earlier in the day that you burn calories at dinner.
45. Near the kitchen after dinner. Wash all the dishes, clean the counters, turn out the light, and if necessary, tape closed the cabinets and refrigerator. Late night eating significantly increases the total number of calories you consume, a study by the University of Texas found. Stop night snacking can save at least 300 calories per day, or 31 pounds per year.
46. Sniff a banana, apple, or a peppermint when you feel hungry. You may feel silly, but it works. When Alan R. Hirsch, MD, neurological director of the odor treatment and Research Foundation in Chicago Taste, tried this with 3,000 volunteers, he found that people most often seek less hunger and more weight was lost - an average of 30 pounds each one. One theory is that inhalation of food tricks the brain into thinking you are eating.
47. Ask for a glass of wine, not the bottle. In this way, you will be more aware of the amount of alcohol that is triggered. Moderate drinking can be good for your health, but alcohol is high in calories. And because drinking turns off our inhibitions, can drown our best intentions to keep portions under control.
48. Look at each piece you put in your mouth at the weekend. At the University of North Carolina study found that people tend to consume an extra 115 calories per day weekend, especially alcohol and fats.
49. Fill your refrigerator with low-fat yogurt. A study by the University of Tennessee found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat of a group that cut calories. The researchers concluded that the calcium in low-fat dairy products triggers a hormonal response that inhibits the body's production of fat cells and stimulates the breakdown of fat.
50. Order your dressing on the side and then stick a fork in it - not your salad. The small amount of dressing that clings to the tines of the fork are numerous by the bite of the salad can take.
51. Brush your teeth after every meal, especially after dinner. It's clean, minty freshness will serve as a signal to your body and brain that mealtime is over.
52. Serve individual courses rather than piling everything on a plate. Make the first course soup or vegetables (such as lettuce) both. At high calorie foods, such as meat and dessert, eat less or perhaps already full (leftovers are a good thing).
53. Passionately kissing your partner 10 times a day. According to the Kinsey Institute New Report on Sex in 1991, a passionate kiss burns 6.4 calories per minute. Ten minutes a day of kissing equates to about 23,000 calories or eight pounds a year!
54. Add the peppers to the pasta sauce. Capsaicin, the ingredient that makes peppers hot, also helps reduce appetite.
55. Packing healthy snacks. Chop one or two times a day helps stave off hunger and keeps your metabolism stoked, but healthy snacks can be quite hard to find when you are traveling. Carrot package or your own mix made with nuts, raisins, seeds and nuts.
56. When shopping, choose nutritious foods based on these four simple rules:
1. Avoid partially hydrogenated.
Two. Avoid corn syrup high fructose.
Three. Select a list of ingredients, there will be fewer flavor enhancers and empty calories.
April. Watch more than two grams of fiber per 100 calories in all grain products (cereals, bread, cookies and chips)
57. Remove the calories you've been overlooking: spreads, sauces, condiments, drinks and snacks. These calories have, if you've been counting, and could make the difference between weight gain and loss.
58. When you are out to dinner with friends or family, dress in your most flattering outfit. You will get a lot of compliments, says Susie Galvez, author of Weight Loss Wisdom, which will be a great reminder to watch what you eat.
