Sunday, May 13, 2012

What the best weight-loss tipes over the years?

Our 25 best weight loss tips over the years:

This is the time of year when many people gear up to lose weight for the past 25 years USA today has been offering readers practical advice on how to trim down in the annual weight-loss challenge series nutrition reporter Nanci Hellmich shares 25 of the best tips from over the years

1- Set a realistic weight loss goal most experts recommend aiming for half a pound to 2 pound a week
2- Keep track dieters who keep track of everything they eat loss twice as much weight as those who don't research shows
3-Mottivate yourself get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the close to keep yourself inspired
4-Get help from family and friends dieters who have support a partner at home lose more weight than those who don't studies show

5-Move it to lose it research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year
6-Pay attention to portion a 3 ounce portion of meat poultry or fish is about the size of the palm of your hand or a deck of cards 1 teaspoon of butter or margarine a standard postage stamp a cup of cold cereal berries or popcorn a baseball 40inch pancake or waffile the diameter of a CD
7-Clean out your pantry and refrigerator get rid of the foods that sabotage your weight loss
8-Creat a dinner deck this would include 10 favorite quick and healthful dinners written on index cards each card should list the ingredients for the recipe on one side and directions for making it on the other
9- Avoid hunger eat regular meals and snacks make sure you have some protein foods such as yogurt tuna beans or chicken for most meals some research suggests that protein helps you feel full longer
10-Keep produce on hand place a bowl of vegetables such as broccoli snap peas cucumbers or carrot sticks in the refrigerator you can eat them as a snack or when preparing meals to take the edge off your hunger

Will continue

11-Stock up on  impulse fruits keep things like grapes clementines small apples small bananas and pears around the house these foods are easy to eat without having to do much cutting and slicing
12-Make some stealth changes that will get everyone in the family eating healther buy low fat 1% or skim milk low-fat cream cheese and reduced fat cheese instead of the full-fat versions use them in recipes to cut the fat and calories
13-Cut out liquid calories eliminate soda and sugary drinks such as sweetened iced tea sports drinks and alcoholic beverages liven up the taste of water by adding lemon lime cucumber or mint choose skim and 1% milk
14-Practice the rule of one when it comes to high-calorie foods you wont go wrong if you allow one small treat a day that might be one cookie or a fun-sized candy bar
15-Pace don't race  force yourself to eat more slowly and savor each bite
16-Hydrate before meals drinking 16 ounces ot two glasses of water before meals may help you eat less
17-Downsize plates bowls glasses silverware using smaller versions of your serving ware will help you eat less food naturally
18-Adopt the motto after 8 is too late for snacks after dinner
19-Buy a pedometer health experts recommend taking at least 10.000 steps a day which is roughly 4 to 5 miles depending on your stride length
20-Treat yourself occasionally if your chocolate craving is getting to you try diet hot chocolate packets if you need a treat go out for it or buy small prepackaged portions of ice cream bars if you love chocolate consider keeping bite-size pieces in the freezer
21-Dine at  a table eat from a plate while seated at a table dont eat while driving lounging on the couch or standing at the fridge
22-Dine out without pigging out figure out what you are doing to eat in advance get salad dressing on the side restaurant usually put about one-quarter cup 4 tablespoons of dressing on a salad which is often too many calories best stick with 1 to 2 tablespoons dip your fork into the dressing and then into the salad
23-Get plenty of sleep scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full the effects may lead to overeating and weight gain
24-Wwight yourself regularly thats what successful dieters  and those who manage to maintain weight loss do some etep on the scales once a week others do so daily
25-Reward yourself when you meet your incremental weight loss goals say losing 5 pounds treat yourself to something but not food buy a CD or DVD you have been wanting or go out a movie with a friend

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