WAYS FROM FAT 2 FIT Bread is the staff of life, but in today\'s modern world most people out of ignorance and laziness fall prey to unhealthy diet habits.
End result: OBESITY. To fight this out and make your living fit and smart, these tested and easy ways come to the rescue. Only, remember that skinny, rather it is all about staying healthy.
SAY NO TO FAD DIETS:
The only thing that keeps the fat and the inches at bay is a sensible, low fat, low-sugar food plan, which limits calorie intake. There are no shortcuts to this. Fancy diet plans, be it Atkins or Herbal life or General Motors Diet plan are not advisable for long term. Instead, with cutting down on calories you should combine it with correct type of food and exercise.
Try to get about 30% of your calories from protein, 30% from fat, and 40% from carbohydrates.
Good sources of protein are: eggs, chicken, turkey, fish, lean beef, cottage cheese, and protein powders.
Good sources of carbohydrates are: vegetables, fruits, legumes, and whole grains (including oatmeal, brown rice, whole grain wheat, etc.)
Good sources of healthy fats are : nuts, seeds, olive oil, natural peanut butter, low fat cheese, and flax seeds.
Avoid the whites. This includes sugar, bread and rice. Instead opt for brown sugar, whole-meal or whole grain bread and unpolished rice.
FUEL YOUR MORNING WITH FRESH FRUITS:
Fruits are best consumed in the morning. Chew them properly, one at a time, with an hour 's gap between the first and the next. They help flush out toxins, enabling the body to shed weight.
USE THE RPH (RATE OF PERCEIVED HUNGER) SCALE:
This is a very effective mental tool. Think of 0 as an indication of extreme hunger and 10 as being stuffed. Make it a point to stay somewhere between three to eight at all times. If you are starving chances are that you will overeat during the meals. Begin to eat when you are at about three on the scale and stop when you are at seven or eight at which point you are full but not stuffed.
SIP YOUR SOUP:
Studies reveal that a bowl of soup before a meal will curtail your appetite to a large extent. It is filling and takes relatively longer to eat. As the brain takes about 20 mins to realize that your stomach is full, sipping some soup proves useful in bringing about quantity control.
FOODS AREN\'T GOOD OR BAD:
All foods are good if they are consumed in moderation. Don't banish certain foods altogether from your diet. This will cause subsequent binge eating. Control the portions instead.
BE A WATER BABY
We all know the importance of drinking 8 to 10 glasses of water daily. Also, try consuming more soups and other healthy drinks to make up for it. You can also drink Green Tea, it is healthy and you consume liquid.
STAY AWAY FROM AERATED DRINKS:
Replace them with healthier options like lime water or coconut water.
FOLLOW A FOOD PLAN:
Eat on a regular basis rather than in a random, unplanned manner. If you are given to binge eating when upset or angry, keep a record of what, when and how much and also why you have been eating. It will help you pinpoint and rectify problem areas.
EAT IN:
Cook for yourself healthy, low fat, low sodium meals at home. Your wallet and waistline both will thank for this.
SAY NO TO CONVENIENCE FOODS:
If it is not fresh, it is not good for your body. Packaged, ready to eat foods contain added chemicals, a high amount of sodium and fat. This is what adds to their shelf life.
SECOND HELPING? MAY BE NOT:
It is a little tricky to handle. If you wait for 10 mins after your first helping, you will realize you don\'t need the second helping at all. This is the amount of time it takes for the hypothalamus, a section of brain, to figure out that your stomach is full and content. It usually takes 20 mins but you have taken an average of 10 mins already.
READ LABELS:
Food labels can be very revealing. If there are some ingredients you cannot pronounce let alone identify, chances are that this meal is loaded with chemicals. Avoid
DROP THE SALT:
Add zing to your meals with chilly sauce, black pepper, vinegar, paprika, mustard sauce or lemon juice, instead of salt. Food not only tastes better but it also keeps your blood pressure under check while cutting down on water retention in your belly.
SMART NIBBLES:
If you like to nibble constantly when cooking, be smart about it. Keep healthy snacks like grapes or cucumber slices handy.
DO NOT MAKE FOOD FOCUS OF EVERY SOCIAL EVENT:
Meeting up with friends? Don?t invite them over for lunch or dinner. Arrange to meet at the gym. Or go for a walk together. You will get a thrill out of enjoying your friend\'s company while knowing it is not at the expense of your waistline.
GET SOUND SLEEP:
Last but not the least, get a good sleep. According to research, the less a person sleeps the more overweight he is likely to be. To maintain ideal body weight, a good night\'s sleep is essential.
Eat what you want, when you want, stay healthy, and never gain weight. The future looks appetizing. Eat the perfect diet, a diet that will fight diseases, increase longevity, boost physical and mental performance and in the process keeps us FIT AND FIGHTING SMART.
End result: OBESITY. To fight this out and make your living fit and smart, these tested and easy ways come to the rescue. Only, remember that skinny, rather it is all about staying healthy.
SAY NO TO FAD DIETS:
The only thing that keeps the fat and the inches at bay is a sensible, low fat, low-sugar food plan, which limits calorie intake. There are no shortcuts to this. Fancy diet plans, be it Atkins or Herbal life or General Motors Diet plan are not advisable for long term. Instead, with cutting down on calories you should combine it with correct type of food and exercise.
Try to get about 30% of your calories from protein, 30% from fat, and 40% from carbohydrates.
Good sources of protein are: eggs, chicken, turkey, fish, lean beef, cottage cheese, and protein powders.
Good sources of carbohydrates are: vegetables, fruits, legumes, and whole grains (including oatmeal, brown rice, whole grain wheat, etc.)
Good sources of healthy fats are : nuts, seeds, olive oil, natural peanut butter, low fat cheese, and flax seeds.
Avoid the whites. This includes sugar, bread and rice. Instead opt for brown sugar, whole-meal or whole grain bread and unpolished rice.
FUEL YOUR MORNING WITH FRESH FRUITS:
Fruits are best consumed in the morning. Chew them properly, one at a time, with an hour 's gap between the first and the next. They help flush out toxins, enabling the body to shed weight.
USE THE RPH (RATE OF PERCEIVED HUNGER) SCALE:
This is a very effective mental tool. Think of 0 as an indication of extreme hunger and 10 as being stuffed. Make it a point to stay somewhere between three to eight at all times. If you are starving chances are that you will overeat during the meals. Begin to eat when you are at about three on the scale and stop when you are at seven or eight at which point you are full but not stuffed.
SIP YOUR SOUP:
Studies reveal that a bowl of soup before a meal will curtail your appetite to a large extent. It is filling and takes relatively longer to eat. As the brain takes about 20 mins to realize that your stomach is full, sipping some soup proves useful in bringing about quantity control.
FOODS AREN\'T GOOD OR BAD:
All foods are good if they are consumed in moderation. Don't banish certain foods altogether from your diet. This will cause subsequent binge eating. Control the portions instead.
BE A WATER BABY
We all know the importance of drinking 8 to 10 glasses of water daily. Also, try consuming more soups and other healthy drinks to make up for it. You can also drink Green Tea, it is healthy and you consume liquid.
STAY AWAY FROM AERATED DRINKS:
Replace them with healthier options like lime water or coconut water.
FOLLOW A FOOD PLAN:
Eat on a regular basis rather than in a random, unplanned manner. If you are given to binge eating when upset or angry, keep a record of what, when and how much and also why you have been eating. It will help you pinpoint and rectify problem areas.
EAT IN:
Cook for yourself healthy, low fat, low sodium meals at home. Your wallet and waistline both will thank for this.
SAY NO TO CONVENIENCE FOODS:
If it is not fresh, it is not good for your body. Packaged, ready to eat foods contain added chemicals, a high amount of sodium and fat. This is what adds to their shelf life.
SECOND HELPING? MAY BE NOT:
It is a little tricky to handle. If you wait for 10 mins after your first helping, you will realize you don\'t need the second helping at all. This is the amount of time it takes for the hypothalamus, a section of brain, to figure out that your stomach is full and content. It usually takes 20 mins but you have taken an average of 10 mins already.
READ LABELS:
Food labels can be very revealing. If there are some ingredients you cannot pronounce let alone identify, chances are that this meal is loaded with chemicals. Avoid
DROP THE SALT:
Add zing to your meals with chilly sauce, black pepper, vinegar, paprika, mustard sauce or lemon juice, instead of salt. Food not only tastes better but it also keeps your blood pressure under check while cutting down on water retention in your belly.
SMART NIBBLES:
If you like to nibble constantly when cooking, be smart about it. Keep healthy snacks like grapes or cucumber slices handy.
DO NOT MAKE FOOD FOCUS OF EVERY SOCIAL EVENT:
Meeting up with friends? Don?t invite them over for lunch or dinner. Arrange to meet at the gym. Or go for a walk together. You will get a thrill out of enjoying your friend\'s company while knowing it is not at the expense of your waistline.
GET SOUND SLEEP:
Last but not the least, get a good sleep. According to research, the less a person sleeps the more overweight he is likely to be. To maintain ideal body weight, a good night\'s sleep is essential.
Eat what you want, when you want, stay healthy, and never gain weight. The future looks appetizing. Eat the perfect diet, a diet that will fight diseases, increase longevity, boost physical and mental performance and in the process keeps us FIT AND FIGHTING SMART.
No comments:
Post a Comment