On A Weight Loss Plan -- Lose Even More!
By Susan Rutter
Plan to eat two to three hours and pack health snacks to go. People who
skip meals, especially breakfast, are more likely to be obese. Eating small,
frequent meals helps keep blood glucose levels consistent and minimizes the
impulse to overeat. "To-go snack options include a mix of dried fruits and
nuts, fresh fruits, cut-up veggies or yogurt.
Add flax seed. Most supermarkets sell milled flax seed. I put two
tablespoons of milled flax seed in a glass of orange juice and it makes me
feel full all day. It has fat, but it's a good fat.
Substitute with whole-grain foods. Foods that are rich in whole grains,
such as oatmeal, brown rice and whole-grain cereals, are better alternatives
than their starchy counterparts, including white rice, white bread and
sugared cereals. Not only will you cut fat and calories, but whole grains
have been proven to help reduce the risk of heart disease and cancer.
Are you a fast-food junkie? If you love French fries, you don't have to
give them up, just order a smaller size -a large fries is 520 calories, but
a small fries is only 230 calories. Swap a Big Mac (560 calories) for a
plain hamburger (260 calories).
Try having just a little bit less. If you decrease the amount of peanut
butter you use from 3 tablespoons to 1 tablespoon, you'll save 200 calories.
Then play a game of tennis and burn 328 calories in an hour.
Revise your afternoon snack attach. Swap 10 small rice cakes for a snack
bag of potato chips and save 400 calories. Or swap an apple (80 calories)
for a large chocolate chip cookie (220 calories.) Trade your 12-ounce can of
soda (150 calories) for diet cola or iced tea with sugar substitute (0
calories) or water. Reducing soda intake may be a good long-term change as
well: 2 cans at 300 calories a day for 365 days is 100,800 calories a year.
Wow!
Plan a healthy meal and lose. Sauté vegetables, meat or chicken in broth
(1 calorie per tablespoon) or use non-stick cooking spray instead of oil,
margarine, or butter and save 120 calories. Top a baked potato with 2
tablespoons of salsa (30 calories) or non-fat sour cream (30 calories)
instead of butter (100 calories) or regular sour cream (120 calories), and
avoid 70 to 90 calories. Steam veggies with some flavored vinegar instead of
sautéing in fat, and save 100 calories.
Dump the dressing. Instead of a Caesar salad, substitute salad with lots
of veggies and 2 tablespoons of non-fat salad dressing, balsamic vinegar,
flavored vinegar or lemon juice, and you'll knock off at least 220 calories.
Have a craving for pasta? Don't ignore it, indulge! But have fettuccine
pomodoro (with tomato sauce), not Alfredo (with cream sauce), and save 500
calories. Cut your portion size in half and save even more.
Skip the red meat occasionally. For dinner, have shrimp instead of steak:
20 boiled shrimp equal 106 calories versus a 5-ounce steak at 470 -- 364
fewer calories. After eating, walk the dog for a half hour and burn 82
calories.
Beware of prepared or microwave meats. They often have high calorie and
sodium levels, so read labels carefully. Instead of choosing a breaded
sole-fillet dinner (430 calories), opt for a frozen yellowfin tuna steak
(168 calories) and save 262 calories. Take the kids out for a game of
miniature golf and burn 285 calories.
Don't give up dessert. Just swap your Ben & Jerry's Cherry Garcia Low Fat
Yogurt Pop (260 calories) for a half cup of Cherry Garcia Frozen Yogurt (170
calories) and save 90 calories.
Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who
assists patients and the public make healthy choices and changes in their
lives. Web Site: Healthy YOUbbies
http://www.geocities.com/healthyoubbies/
Article Source:
http://EzineArticles.com/
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