Tips for Losing Weight
Slimming Ideas Without Counting Calories
There are many diets that come and go. Each one has its time of popularity until a number of people fail at it or flaws in the diet are exposed. It creates a race from one diet to another causing people to become chronic dieters or give up to live with their weight problems. There are methods to give up the crazy dieting and start losing weight without calorie counting.
Make Breakfast Count
Studies have found that people who eat a good breakfast don't eat as many calories the rest of the day and stay at a healthier weight. They eat foods lower in saturated fat and cholesterol. A healthy breakfast includes whole grains, lean protein, and fresh fruit and vegetables. Some meal ideas could include whole grain cereal with fresh fruit and nuts, egg white omelets with vegetables, or low fat yogurt with granola and fresh fruit.
Spice Up Your Life
By creating dishes using more spices, the desire to use fats, oils, and nutrient poor carbohydrates decrease. Flavor rich foods are more satisfying to the senses. Many studies are finding health benefits to many spices. For example, red pepper has been found to help people feel more satisfied after the meal and eat less by decreasing the hunger and increasing energy. Turmeric and Cinnamon, among others, have been found to have beneficial qualities. Learn more about health benefits in spices at McCormick's Spices For Health.
More Fiber and Protein
Eating more fiber rich foods decreases hunger. Include whole grains, vegetables, and fruits. These have more soluble and insoluble fiber. The soluble will stabilize blood sugars keeping you from getting hungry sooner. The insoluble fiber’s bulk helps the digestive system to signal that you’re full. Eating more protein helps your body use more calories during digestion by processing fat or carbohydrates. It helps in staying full longer than foods high in carbohydrates. According to Katherine Brooking, RD, many already get enough protein but not the right kind. In her June 16, 2009 Woman’s Day article, she says instead of processed meats and full-fat dairy, “Better picks include fish, skinless turkey and chicken, beans, lentils, egg whites, soy beans, and low fat dairy.”
Make Each Meal More Satisfying
Use more small dishes instead of a large dish. The smaller dishes will make portions look more generous. Just by decreasing your plates from 12 inches to 10 inches, you can eat 22% less and not feel hungrier. Sit down at the table instead of eating in front of the television. It helps decrease the speed at which you eat and help in recognizing when you’re full and increasing awareness of your eating. Make meals a special time with the family. A beautifully set table makes the meal more enjoyable.
Plug into Support
People who join others with the same goals often are more successful than those who do not. Those who join a weight-loss program or pairing up with a friend increases chances of success for long term weigh management. Share encouragement, recipes, or even shop together, can help each other when you’re feeling vulnerable to those foods you’re learning to avoid.
The key to weight loss isn’t a quick weight loss fad diet; it is learning to change shopping, cooking, and eating habits over a period of time. As changes are made and more is learned, further change can continue to occur until you are eating foods you enjoy and will continue to lose weight at a healthy pace.
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