4 Easy Weight Loss Tricks Your Husband Knows. 31 Ways to Lose Weight Fast. Here's Why Chrissy Metz Doesn't Want Her This Is Us Character to Have An Easy Weight. It's easy to get discouraged. 4 Easy Ways to Lose Weight. We’ve compiled a short list of 4 tips to lose weight that can help you shed some pounds in a. HOW TO LOSE WEIGHT IN 4 EASY STEPS. IN JUST 4 EASY STEPS! Here we go!!! 1.) NO BEER This is a big one, and one that you’ve probably heard before. How to Lose Weight: 4. Fast, Easy Tips. 1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 1. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 1. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Need major weight- loss motivation? Here’s the secret weight- loss advice used by the folks on The Biggest Loser and other reality shows. Best Ways Lose Weight Quick
Add 1. 0 percent to the amount of daily calories you think you’re eating. If you think you’re consuming 1,7. Chances are, the new number is more accurate. Adjust your eating habits accordingly. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight- loss buddies help you keep the weight off. The researchers followed volunteers for 1. Those assigned to an Internet- based weight maintenance program sustained their weight loss better than those who met face- to- face in a support group. Get a weight- loss mantra. You’ve heard of a self- fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. After breakfast, stick to water. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 2. That’s nearly 9. 0,0. And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does. Eat three fewer bites of your meal. Doing any of these can save you about 1. Watch one less hour of TVA study of 7. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead. Wash something thoroughly once a week. Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 1. Scrub for 3. 0 minutes and you could work off approximately 1. Content continues below ad. Wait until your stomach rumbles before you reach for food. It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom. Rhoberazzi/i. Stock. Sniff a banana, an apple, or a peppermint when you feel hungry. You might feel silly, but it works. When Alan R. Hirsch, M. D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,0. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it. Stare at the color blue. There’s a good reason you won’t see many fast- food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating. Eat in front of mirrors and you’ll lose weight. One study found that eating in front of mirrors slashed the amount people ate by nearly one- third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place. Spend 1. 0 minutes a day walking up and down stairs. The Centers for Disease Control says that’s all it takes to help you shed as much as 1. Walk five minutes for at least every two hours. Stuck at a desk all day? A brisk five- minute walk every two hours will parlay into an extra 2. And getting a break will make you less likely to reach for snacks out of antsiness. Francesco. Corticchia/i. Stock. 15. You’ll lose weight and fat if you walk 4. The reason we’re suggesting 4. Duke University study found that while 3. Burning an additional 3. Don’t buy any prepared foodthat lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower- sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar- free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 1. Finally, a short ingredient list means fewer flavor enhancers and empty calories. Content continues below ad. Put your fork or spoon down between every bite. At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 2. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food. Throw out your “fat” clothes for good. Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit. Close the kitchen for 1. After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late- evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late- night snacking can save 3. Walk before dinner and you’ll cut calories AND your appetite. In a study of 1. 0 obese women conducted at the University of Glasgow in Scotland, 2. Stock. 21. Make one social outing this week an active one. Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling. Hook on a step tracker, and aim for an extra 1,0. On average, sedentary people take only 2,0. Adding 2,0. 00 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight. Put less food out and you’ll take less in. Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 1. Instead of 1. 6- ounce glasses and oversized coffee mugs, return to the old days of 8- ounce glasses and 6- ounce coffee cups. Eat 9. 0 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. Floortje/i. Stock. Serve food on your plate instead of on platters. If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 1. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds. Content continues below ad. Don’t eat with a large group. A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories. Order the smallest portion of everything. If you’re out and ordering a sub, get the 6- inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less. Eat water- rich foods and you’ll eat fewer calories overall. A body of research out of Pennsylvania State University finds that eating water- rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water- rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice). Bulk up your meals with veggies. You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir- fries, omelets, and other veggie- friendly dishes. If you eat a 1: 1 ratio of grains to veggies, the high- fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated. Avoid white foods. There is some scientific legitimacy to today’s lower- carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole- grain breads and brown rice. One Harvard study of 7. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does. If you’re going to indulge, choose fat- releasing foods. Whole Grains, Tea, and More. Almost as soon as the Times Square ball drops and the confetti is thrown, many of us start making resolutions to improve our health and our lives. Then, within a few weeks, our resolve often fades - - and we go back to our old, bad habits. But what if, instead of trying to make sweeping changes, we resolved only to tackle a few easy ways to lose weight and boost health? The health and weight lossresolutions that stand the best chance of lasting are the ones that call for minor, doable changes, experts say. That said, here are five easy ways to lose weight and improve your health - - many of which may bring you positive results by mid- January! Easy Resolution No. Strap on a Pedometer. Let's be honest: Seeing a number at the end of the day can make getting more walking in a lot more fun (talk about instant gratification). Not bad for an investment of around $1. Striving to reach a goal, such as 1. Researchers affiliated with Stanford University looked at the results of 2. They found that the study results showed that people who used pedometers significantly increased their physical activity - - and took more than 2,0. Further, the researchers noted two physical benefits as a result of wearing a pedometer - - a decrease in the volunteers' BMIs ( body mass index) and their systolic blood pressure. After just two weeks of walking more, you might see some measurable health benefits, too. Walking even 3. 0 minutes every day for two weeks should be enough for people with hypertension to see better blood pressure, and people with diabetes or elevated blood sugar to see better blood sugar levels, says Karen Collins, MS, RD, CDN, nutrition advisor to the American Institute for Cancer Research. Continued. Easy Resolution No. Drink 2 Cups of Tea a Day. With each sip of green or black tea, you get health- promoting substances: two potent flavonoids - - anthocyanin and proanthocyanidin - - and a healthy dose of catechin. Green tea in particular is loaded with the catechin called EGCG (epigallocatechin gallate), which is suspected of having some anticancer properties. Try buying some flavored green (and black) tea bags, and keep some at work and at home near your hot water kettle. Figure out when you're most likely to want some tea, be it midmorning, afternoon, or before bed. Then you can get yourself into the habit of making yourself a cup of tea at that particular time of day. If you're sensitive to caffeine, choose decaf teas. This habit can be particularly healthful if tea takes the place of other beverages that contribute calories without any beneficial nutrients. Easy Resolution No. Switch to Whole Grains. Switching to 1. 00% whole- wheat or whole- grain bread is easy, especially now that so many 1. Whole grains are naturally low- fat and cholesterol free; contain 1. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And you may see a difference quickly, some experts say. She says this may also be enough time for people with diabetes or insulin resistance to see improved blood sugars. The trick to switching to whole grains is to keep trying products and brands until you find one that works for you and your family. Once you find brands of whole- grain hamburger buns, sandwich bread, hot and cold breakfast cereals, crackers, and pasta you like, sticking to this resolution will be a snap! Easy Resolution No. Switch to Healthier Fats. When cooking, it's best to replace butter, margarine, or shortening with an oil that has more of the . If a bakery recipe calls for adding melted butter, shortening, or margarine, that's your clue that you can probably switch to canola oil without any change in texture. Continued. Canola oil contributes two . It also has a neutral flavor that doesn't compete with other flavors, and is reasonably priced and widely available. Olive oil is also high in desirable monounsaturated fat and low in saturated fat. Further, it contains more than 3. Just remember to drizzle, not drench, your food in oil because even healthy oils add more than 1. Katz also suggests switching from margarine or butter to a spread with added plant sterols, like Benecol or Take Control. Cut Down on Sodium. Sodium is a problem for lots of Americans, especially those with high blood pressure. And the key to cutting back, says Collins, is to eat fewer processed foods. Some people with hypertension are not salt- sensitive, however, so they may not see results so quickly (though cutting sodium will benefit them in the long run). Some quick tips to help you cut sodium include: Read the labels on processed and package foods. Switch to sodium- free herb blends for seasoning food in cooking and at the table. When you have a choice at the supermarket, buy lower- sodium choices in soups, crackers, salad dressings, canned tomatoes, and other products. Web. MD Weight Loss Clinic- Feature. Reviewed by Louise Chang, MD on November 1. Sources. SOURCES: David L. Katz, MD, MPH, FACPM, FACP, director, Prevention Research. Center, Yale University School of Medicine; medical contributor, ABC News. Karen Collins, MS, RD, CDN, nutrition advisor, American Institute. Cancer Research, Washington ,D. C. Bravata D. M. The Journal of the. American Medical Association, Nov. Johnson J. L. 1. 5, 2. All rights reserved.
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