1.
Automate your eating
by planning your meals ahead of time. That way you're less likely to make an
unhealthy last-minute food choice.
2.
Oats are your friends!
Eating a cup of oatmeal in the morning will prevent you from gorging in the
afternoon.
3.
Foods with healthy
fats such as olives, salmon and walnuts help you feel satisfied.
4.
Skipping meals can
cause your body to go into a fat-storing starvation mode, making it harder to
burn calories.
5.
Got nuts with nuts.
Eating a handful of nuts will help you stay full. Try soaking them in water for
a different texture.
6.
Use meditation to help
you cope with chronic stress, which can lead you to crave feel-good carbs.
7.
You may be used to
fried foods but there are other, sometimes healthier, ways to cook including:
roasting, steaming, poaching, baking, braising and broiling.
8.
Do your grocery
shopping with a list and a time limit; that way, you're less likely to stray
into the processed foods section.
9.
Don't confuse thirst
with hunger. Drink a glass of water when you feel hungry to see if that's what
you're really craving.
10. When out at a restaurant, ask the server to
hold the bread, snack mix or chips and salsa that might come before the meal.
If you're hungry, you'll be tempted.
11. Tired of eating your salad on a plate? Fill a
whole wheat pita with salad and a splash of lemon for a twist.
12. You might do better to replace an occasional
dinner with a nice roll in the hay. Healthy sex may help control the amount of
food you eat and it's great exercise.
13. Create emergency packs filled with healthy
foods such as nuts, fruits or sliced vegetables to help you avoid unhealthy
temptations.
14. Add red pepper flakes to your pantry. When
eaten early in the day, red pepper lowers the amount of food you'll eat later.
15. Odds are you're eating too fast. Try holding a
conversation while having a meal so you're not gulping down more than you need
to feel full.
16. Take a brisk walk before lunch or dinner. Not
only will you get in some exercise, you're less likely to choose something
unhealthy after a little movement.
17. Looking for the benefits of salmon but you
don't feel comfortable cooking fish? Try canned salmon as a simple and
affordable alternative.
18. Are your dishes too big? A healthy dinner
should fit on a 9-inch plate. You may find that kid-sized plates are more
appropriately sized to feed an adult!
19. Never eat any snack food out of the box,
carton or bag it came in. You're less likely to overeat if you separate snacks
into appropriate fist-sized servings.
20. Boost your metabolism with some green tea or
chili peppers.
21. Get your Zzzzzs. Sleep deprivation alters
levels of hormones in the body that regulate hunger, causing an increase in
appetite.
22. Muscle burns at least four times as many
calories as fat does, so try twenty minutes of strength straining two to three
times a week.
23. Decaf coffee is a great low-calorie fluid when
you're having cravings (and a great source of antioxidants).
24. Eating liquid-based foods such as natural
smoothies and low-sodium soup can help you cut back on calories yet feel full.
25. A pedometer can help keep track of your steps.
If you're not getting 10,000 steps a day, you're not moving enough.
26. Natural applesauce is an excellent dip for fruits
such as bananas and melons.
27. Take every opportunity to move around, even in
small ways. Studies show fidgety people tend to be skinnier.
28. Identify the emotional triggers that lead you
to seek unhealthy comfort food. Picture your goal weight the next time a
trigger strikes to help you resist temptation.
29. Use a vegetable bean dip such as hummus
instead of ranch dressing or a fatty cream-based dip.
30. People who regularly weigh themselves and keep
track of their progress in a journal are more likely to lose weight.
31. Use a dash of cinnamon to give fruits such as
bananas and melons a richer dessert feel without the sugar.
32. Give your protein extra low-calorie flavor by
adding a salsa or chutney instead of a gooey cream sauce.
33. Distracted dining will get you in trouble.
Avoid eating in front of a television or in a movie theater, as you're bound to
consume more calories.
34. Pass on pop. You'll be amazed by how much
weight you drop by simply switching to water.
35. Beware of "fat-free" or "zero
trans fats" foods as you could be trading fats for huge amounts of sugar
or sodium.
36. Try drinking skim milk at breakfast instead of
juice. Overweight people who drank skim milk for breakfast ate fewer calories
37. Sugarless chewing gum can suppress your
appetite in a pinch.
38. Snack attack! Puree peaches, berries or pears
for a sweet spread to go on pita chips.
39. If you're having trouble getting started, make
a small move such as starting an eating log or buying walking shoes. You're
three times more likely to follow through if you start with small gestures such
as these.
40. Always have vegetables on hand. Saute a big
bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or
turmeric for additional flavor and separate into portion-sized containers for
the fridge.
41. Edamame (soy beans) are a great low-cost
snack. Look for them in the frozen foods section.
42. Soups can be both filling and comforting. Try
making a garden or bean soup with low-salt broth and store in portion-sized
cups for later.
43. Save time and money during the week by buying
lean protein such as chicken breasts in bulk and cooking a week's worth on
Sunday night.
44. Save the kitchen and the dining room table for
cooking and eating. Try not to use it as a place to do work or other
activities, or you may be tempted to eat more.
45. If food was your only source of pleasure, make
sure to reconnect with other things you enjoy -- music, sports, volunteer work
or movies, for example.
46. Try to have a little lean protein with each
meal, as protein tends to be more satisfying than carbs or fats.
47. Think ahead to how you'll eat and exercise on
the weekends. It's easy to get too relaxed on Saturdays and Sundays, but
healthy living is a 7-day-a-week endeavor.
48. Dump the junk food. If you want to avoid
temptation, make sure you clean out the fridge and the pantry
49. When you eat calorie-friendly fruits and
vegetables that are in season, they tend to taste better and you're more likely
to enjoy them.
50. People who eat breakfast have a better shot at
losing and maintaining weight loss.
51. Replace your scale with a tape measure. Aim
for 32 1/2 inches or less for women and 35 inches or less for men.
52. Make sure you check food labels and avoid
anything with more than 4 grams of sugar, especially high-fructose corn syrup,
per serving.
53. Eat a fiber-filled apple before a meal to help
you feel full faster.
54. Opt for peanut butter or almond butter spreads
instead of cream cheese or butter.
55. Remember these five essential smoothie
ingredients: frozen berries, a banana, skim milk, a teaspoon of honey and a
teaspoon of psyllium seed husks.
56. Researchers found that dieters who ate eggs in
the morning were less hungry than those who ate carb-heavy meals.
57. The omega-3 fatty acids in salmon may dial up
your body's ability to burn fat, especially if you add some exercise.
58. A Mediterranean diet not only comes with heart
benefits, studies show it leads to more weight loss than low-fat diets.
59. Replace your regular pasta noodles with whole
wheat pasta for a more filling meal.
60. When eating out, ask your server to point out
the healthiest options on the menu.
61. You don't have to make a three-digit number
your weight loss goal. Aim for a certain dress size or waist measurement.
62. Go lean with bean protein. Beans are an
affordable and healthy alternative to meats and are wonderfully filling.
63. Energize plain-tasting proteins such as eggs
or chicken with metabolism-boosting chili pepper sauce.
64. Try a plain Greek yogurt with frozen berries
for a pre-workout boost.
65. Turn dinner into a healthy lunch the next day
by wrapping your lean leftovers in a whole wheat wrap. Add a little Dijon
mustard or curry powder for added flavor.
66. Eat a rainbow of colors. Have at least one
brightly colored fruit or vegetable in each meal, and, if appropriate, eat the
skins -- that's where you'll find a powerhouse of antioxidants.
67. Make an office snack box of your own so you're
not tempted by your colleague's candy bowl. Fill it with small individually
packaged portions of soy chips, almonds and dried fruit.
68. For a thicker, creamier texture, choose
low-fat, unsweetened Greek yogurt. Loaded with protein, calcium and natural
probiotics, it makes for a tasty snack any time.
69. If you're 'cooking' food in the microwave,
chances are you're eating unhealthy packaged foods. If you must microwave,
consider soy chicken patties, veggie burgers or steamer vegetables and brown
rice.
70. Make your wardrobe match your goals. As you
lose weight donate the clothes that no longer fit you as an incentive to stay
on track.
71. Pick up a 5- or 10-pound weight at the gym and
visualize that weight coming off. Holding the weight in your hands helps bring
home just how heavy even 5 pounds of extra fat can be.
72. If you find yourself at a weight loss plateau,
up the duration of your exercise routine by five minutes.
73. Pounding out your meat will help healthier
portions go a longer way visually, and it's good stress relief.
74. Silken tofu makes a wonderful replacement for
cream in some recipes.
75. Save 85 calories just by swapping mustard for
mayonnaise in a sandwich.
76. Do your best to ensure you're not eating after
7 o'clock at night. You're more likely to make unhealthy choices and less
likely to sleep as well after a late meal.
77. Try a pasta-less spaghetti by mixing shredded
zucchini, veggie meatballs and raw tomato sauce seasoned with a dash of zesty
oregano.
78. Fresh herbs can really zing up a healthy meal.
Try growing some in the kitchen using a strawberry pot. Preserve the flavor by
adding fresh herbs at the end of the cooking process
79. Fast food is salty food. If you cut back on
the salt, in a few weeks you'll be able to better taste the natural salts in
food and may not crave the junk as much as you used to.
80. The rub on ground turkey is that it's dry. Add
some olive oil and finely blended onions to a turkey burger or turkey meatball
to enhance its juiciness.
81. If you're trying to lose weight with your
significant other, pack each other's lunches. The lunchbox surprises will keep
the both of you motivated.
82. If you're eating out, make salad the
appetizer. Most starters are fried and come with unhealthy dips or sauces.
83. Savory 'umami' ingredients such as mushrooms,
low-sodium soy, asparagus and olives can help you feel full and add an earthy,
home-y quality to your healthy-dishes.
84. Make it a point to use the steps whenever
possible. Use the bathroom on a different floor at work, take the stairs at the
bus station, the airport or the mall.
85. Try baking apple slices as a healthy
alternative to potato chips.
86. Eating water-rich foods such as melons,
tomatoes and celery can help fill you up without adding too many calories to
your day.
87. Avocados can be your secret weight loss
partners. They're high in fiber and healthy fats, giving you a meaty-tasting
meat alternative.
88. A handful of unsalted pumpkin seeds make for a
healthy mid-day snack. They're rich in magnesium, which helps lower blood
pressure.
89. Keeping good posture will not only strengthen
your core, but will also add a small extra-calorie burn, because you're working
slightly harder to maintain the position.
90. Cravings can sneak up on you when you're
tired. Try taking a nap if you feel yourself wanting some junk food.
91. Share your weight loss goals with your friends
and family. Make it a positive life change and ask for their encouragement.
92. Take a photo of yourself each week so you can
see your physical transformation.
93. Store-bought salad dressings can be packed
with calories. Make your own vinaigrette and store it in a small spray bottle
to coat your greens without over-dressing them.
94. Yoga may be relaxing but you can also get a
good workout. An hour of yoga can burn up to 350 calories.
95. Get familiar with quinoa -- a wonderful grain
that's easy to cook and goes great with sauteed vegetables or mushrooms.
96. Ditch the mayo, cheese and top bun if you want
to scrape off 250 calories from a restaurant sandwich.
97. Resistance bands are a comfortable and
affordable at-home exercise option for strength straining.
98. Use the freezer to add some extra oomph to
summer foods. Freeze grapes for some bite-sized delights. Or get a popsicle
mold and freeze some Greek yogurt with berries.
99. Wrap up any extra food you've cooked before
you sit down to a meal so you're not tempted to get seconds.
100.
Take a 30-second break
in the middle of your meal. Evaluate just how hungry you still are before
getting back to your food.
source: http://www.doctoroz.com/videos/dr-ozs-100-weight-loss-tips
