One of the things that discourages many people wanting to lose weight is the thought of giving up their favorite foods. For those that follow through and give up those items, it sets the stage for a fall off the wagon. Dieting doesn't have to be synonymous with deprivation.
Even so-called "bad" foods can be included in a healthy diet. The key is moderation. Instead of depriving yourself of the food until the cravings get too much and you overindulge, plan ahead. There are a few ways you can do this.
Let's consider that you are on a 1,200 calorie a day meal plan. This is spread out to three 350 calorie meals and three 50 calorie snacks. You want to go out to eat for a dinner that is 600 calories.
Option #1-Reduce breakfast and lunch to 300 calories per meal and drop all three snacks for the day. This frees up 250 calories, which can be added to your dinner calorie allotment. You stay within calorie limit for the day.
Option #2-Spread the calories over a few days. Drop one snack for five days. Even though you go over calories the day of your splurge meal, the 250 reduction in calories over the five days balances it out.
Option #3-See if the restaurant offers a child or appetizer plate of the same meal. This can reduce your calories by as much as half. Then combine with a healthy salad or vegetable side and you have stayed within your calorie range for the day.
Showing posts with label diet tips. Show all posts
Showing posts with label diet tips. Show all posts
Rewards for Weight Loss
If you're trying to lose weight, especially if you have a lot to lose, it can be difficult. Having a rewards system in place can not only provide you with motivation, but also keep you going when you're struggling.
The best rewards for weight loss are ones unrelated to food. While having a big slice of chocolate cake for your reward may seem a good idea, it can backfire. Most dieters that work on the rewards system generally take one of two approaches-personal rewards or charitable rewards. It is up to you which one you choose.
Ideas for Personal Rewards
Ideas for Charitable Rewards
The best rewards for weight loss are ones unrelated to food. While having a big slice of chocolate cake for your reward may seem a good idea, it can backfire. Most dieters that work on the rewards system generally take one of two approaches-personal rewards or charitable rewards. It is up to you which one you choose.
Ideas for Personal Rewards
- A day at the spa
- A new book, movie or CD
- A new piece of jewelry
- A new outfit (something you probably need anyway)
- A new hair style
- A manicure or pedicure
- A night out with friends (if you go dancing, you'll burn some calories)
Ideas for Charitable Rewards
- As you lose weight, donate the clothes that are now too big to a local help agency.
- Donate a set amount of money to your favorite charity for each pound lost.
- Donate canned goods equal to the amount of weight you've lost to the local food kitchen.
- Volunteer at your local soup kitchen or school for a set amount of time per pound lost.
Your Scale May be Wrecking Your Weight Loss Efforts
*Photo by Asif Akbar.One of the most dreaded aspects of dieting is getting on the scale to check your progress. Dieters may weigh in daily, weekly or less often. However, weighing yourself to see how good or bad you have done may be wrecking your weight loss efforts.
If you weigh in daily, you will find that your weight fluctuates. While it is completely natural for our weight to fluctuate, seeing the scale heading in the wrong direction can be upsetting. For an emotional eater, the weigh in can turn into a danger zone. If you give in to emotional eating, the next time you get on the scale, the higher number may be a result of the previous day's excesses. This can quickly turn into a vicious cycle.
A scale only shows process in terms of pounds lost. It is possible to lose fat, but not see a difference in the scale. This can be upsetting for dieters that rely on the scale to determine their progress. If you are building muscle in your efforts to lose weight, the muscle may be replacing fat. Instead of relying solely on the number the scale gives you, look at other factors. Use a measuring tape to check for loss in inches. Check to see if your pants feel looser. Take a good look in the mirror; you will probably find you look slimmer than before.
Weight charts have drawbacks. Most weight charts do not account for differences in body frame size. If your goal is for the number on the scale to match what the weight chart says you should weigh, you may find yourself looking sickly. For instance, in my case, one weight chart said I should weigh between 108 and 132. However, I have a large frame and I would look like I had an eating disorder if I went down to 108. I suspect even 132 would be pushing it.
No Diet Weight Loss Tips
Weight loss doesn't just have to be about dieting. There are other ways to drop the pounds without counting every calorie or being a slave to a treadmill.
Tip 1- Dish Downsize
When you switch to using a smaller plate, it tricks your brain into thinking you have more food. Researchers at Cornell University did a study using ice cream. They found that the subjects that had the larger bowl ate 30% more, yet didn't think their portion was any larger than that of subjects with a smaller bowl.
Tip 2-Don't clean your plate
"Clean your plate." is an often heard command of parents to their children. However, this advice can be detrimental to your weight loss efforts. By focusing on how much food is left on your plate, rather than whether you feel full yet, you run the risk of eating more food than your body actually needs or wants. So the next time you're tempted to clean your plate, take a minute to stop and think about whether you're truly hungry.
Tip 3-Look for unexpected exercise
If you're busy, you may not have time to do a full workout. So look for little ways to sneak in a little exercise in your day. Take the stairs instead of the elevator. Instead of parking close to the door, park farther out in the parking lot. While these seem like little things that won't have much impact, you may be surprised. Depending on your weight, you could burn 6-12 lbs a year with these two little changes.
Tip 4-Build some muscle
When you build muscle, you increase your calorie burn. At rest, 1 lb of muscle burns approximately 6 calories a day. It doesn't seem like much, but it adds up. Also, because muscle is more compact than fat, increasing muscle has the added effect of making your appear slimmer.
Tip 5-Drink more water
If you drink a lot of caffeine-rich beverages, you probably have some retained water. Drinking water will help flush this excess fluid. Also, if you replace just one 8 oz soft drink a day with water, you can drop around 10 lbs a year.
Tip 1- Dish Downsize
When you switch to using a smaller plate, it tricks your brain into thinking you have more food. Researchers at Cornell University did a study using ice cream. They found that the subjects that had the larger bowl ate 30% more, yet didn't think their portion was any larger than that of subjects with a smaller bowl.
Tip 2-Don't clean your plate
"Clean your plate." is an often heard command of parents to their children. However, this advice can be detrimental to your weight loss efforts. By focusing on how much food is left on your plate, rather than whether you feel full yet, you run the risk of eating more food than your body actually needs or wants. So the next time you're tempted to clean your plate, take a minute to stop and think about whether you're truly hungry.
Tip 3-Look for unexpected exercise
If you're busy, you may not have time to do a full workout. So look for little ways to sneak in a little exercise in your day. Take the stairs instead of the elevator. Instead of parking close to the door, park farther out in the parking lot. While these seem like little things that won't have much impact, you may be surprised. Depending on your weight, you could burn 6-12 lbs a year with these two little changes.
Tip 4-Build some muscle
When you build muscle, you increase your calorie burn. At rest, 1 lb of muscle burns approximately 6 calories a day. It doesn't seem like much, but it adds up. Also, because muscle is more compact than fat, increasing muscle has the added effect of making your appear slimmer.
Tip 5-Drink more water
If you drink a lot of caffeine-rich beverages, you probably have some retained water. Drinking water will help flush this excess fluid. Also, if you replace just one 8 oz soft drink a day with water, you can drop around 10 lbs a year.
Eating Healthy with Non Dieters
When I started dieting, I quickly ran into a problem with food. Even though I was trying to lose weight, my family wasn't. I didn't really want to have to fix two separate meals-one for me and one for the family-every time we sat down to eat as a family. With a little thinking, I came up with these tips to deal with the issue.
Tip 1-Simple substitution
An easy way to make your family's favorite recipes diet-friendly is to substitute healthier ingredients. Replace whole milk with skim milk or water. Use whole grains in place of white rice or pasta. Switch to using olive oil when sauteing foods. Replace ground beef with ground turkey or tofu crumbles.
Tip 2-Switch your meal around
Serve a salad or veggies as your entree. Then take what would normally be your entree and half the portion, serving it as a side. By reducing portion size, you're cutting calories. Plus, by serving veggies as the main part of the meal, you're adding in fiber, which will help fill you up.
Tip 3-Add in some health
Stir in some veggies. Because they are full of fiber, they'll help you fill up faster so you eat less. Roasted pepper and spinach are good additions to pasta. Puree veggies to use as a base for soup instead of water.
Tip 4-Look for new recipes
If your family isn't thrilled by the changes in their favorite recipes, look for some new recipes. Since the healthy recipe is new to them, they won't have a basis for comparison. There are numerous diet-friendly recipes available online and in cookbooks. Check the recipe tag on the sidebar of this blog for some of my favorites.
Tip 1-Simple substitution
An easy way to make your family's favorite recipes diet-friendly is to substitute healthier ingredients. Replace whole milk with skim milk or water. Use whole grains in place of white rice or pasta. Switch to using olive oil when sauteing foods. Replace ground beef with ground turkey or tofu crumbles.
Tip 2-Switch your meal around
Serve a salad or veggies as your entree. Then take what would normally be your entree and half the portion, serving it as a side. By reducing portion size, you're cutting calories. Plus, by serving veggies as the main part of the meal, you're adding in fiber, which will help fill you up.
Tip 3-Add in some health
Stir in some veggies. Because they are full of fiber, they'll help you fill up faster so you eat less. Roasted pepper and spinach are good additions to pasta. Puree veggies to use as a base for soup instead of water.
Tip 4-Look for new recipes
If your family isn't thrilled by the changes in their favorite recipes, look for some new recipes. Since the healthy recipe is new to them, they won't have a basis for comparison. There are numerous diet-friendly recipes available online and in cookbooks. Check the recipe tag on the sidebar of this blog for some of my favorites.
Spice Things Up
Photo by GokceAdding spicy foods to your diet may help with your weight loss efforts. Research has shown that spicy foods boost your metabolism. A revved up metabolism in turn makes you burn more calories and increases your energy. For those that can't tolerate a lot of heat in your food, don't despair. You don't have to chow down on jabaneros to get the metabolism-boosting benefits. Just adding a little spice, either through peppers or other spices, to your everyday foods can make a difference. Keep in mind that spicy foods aren't for everyone. People with ulcers, acid reflux or other digestive disorders need to be careful so they don't worsen their condition. While losing weight is a good thing, ending up sick in an effort to drop a few extra pounds isn't worth it.
Spicy Additions
- Peppers
- Garlic
- Mustard
- Ginger
- Coriander
- Turmeric
- Use salsa to top potatoes and tacos or use it as a dip
- Stir chopped peppers into your food
- Add a little hot sauce to your food
- Try some Indian or Thai food
6 Reasons You Should Drink Water
If you're starting a diet, one of the first recommendations you'll hear is to drink water. But why is water a dieter's friend?
Reason 1-Knock out some calories
When you substitute water for your usual beverage, you're reducing the amount of empty calories you're taking in. Before I started my weight loss efforts, I would drink a gallon of sweet tea every single day. I was taking in about 800 calories just in my beverage choice. I switched to water and the pounds slid right off.
Reason 2-Our bodies need it
Our bodies are made up of approximately 66% water. Water is needed for temperature regulation, nutrient transport, joint lubrication, waste removal and digestion.
Reason 3-Drinking water increases metabolic rate
Just one reason water is a dieter's friend. Because water promotes a thermogenic state, it will increase your metabolic rate. If your metabolism is higher, you burn more fat.
Reason 4-Water reduces water weight
It sounds counterintuitive, but water will reduce water weight. When you don't provide your body with enough water, it retains some water to protect itself from dehydration. However, if you're taking in enough on a regular basis, your body will let go of retained water because it feels safe.
Reason 5-Water helps fill you up
One thing many dieters run into is not feeling full on the food they're eating. Water will help keep you full.
Reason 6-That hunger you're feeling might be thirst
Thirst often masquerades as hunger. By providing your body a steady supply of water, you don't have to worry about mistaking thirst for hunger and eating extra calories you don't really need.
If you don't like the taste of plain water, you do have some options available to you. You can purchase flavored water. Just be sure to read the nutritional information on the label. Some flavored waters are full of sugar and calories. If you prefer to make your own, often a squirt of lemon or lime juice is enough to help. Decaffeinated tea, either unsweet or sweetened with a sugar substitute, is another option. Last, you can try one of the water flavoring packs such as Crystal Light.
Reason 1-Knock out some calories
When you substitute water for your usual beverage, you're reducing the amount of empty calories you're taking in. Before I started my weight loss efforts, I would drink a gallon of sweet tea every single day. I was taking in about 800 calories just in my beverage choice. I switched to water and the pounds slid right off.
Reason 2-Our bodies need it
Our bodies are made up of approximately 66% water. Water is needed for temperature regulation, nutrient transport, joint lubrication, waste removal and digestion.
Reason 3-Drinking water increases metabolic rate
Just one reason water is a dieter's friend. Because water promotes a thermogenic state, it will increase your metabolic rate. If your metabolism is higher, you burn more fat.
Reason 4-Water reduces water weight
It sounds counterintuitive, but water will reduce water weight. When you don't provide your body with enough water, it retains some water to protect itself from dehydration. However, if you're taking in enough on a regular basis, your body will let go of retained water because it feels safe.
Reason 5-Water helps fill you up
One thing many dieters run into is not feeling full on the food they're eating. Water will help keep you full.
Reason 6-That hunger you're feeling might be thirst
Thirst often masquerades as hunger. By providing your body a steady supply of water, you don't have to worry about mistaking thirst for hunger and eating extra calories you don't really need.
If you don't like the taste of plain water, you do have some options available to you. You can purchase flavored water. Just be sure to read the nutritional information on the label. Some flavored waters are full of sugar and calories. If you prefer to make your own, often a squirt of lemon or lime juice is enough to help. Decaffeinated tea, either unsweet or sweetened with a sugar substitute, is another option. Last, you can try one of the water flavoring packs such as Crystal Light.
Get Your Calcium
Photo by Steve WoodsWe all know that calcium is important for healthy bones and teeth. However, you may be surprised to learn that calcium can also help with weight loss. One study found that dieters with the highest calcium intake lost more weight and fat, regardless of whether they did any exercise. Another study found that calcium may boost metabolism and inhibit fat storage.
Sources of calcium include
- Milk
- Cheese
- Yogurt
- Cale
- Spinach
- Broccoli
- Nuts
- Beans
- Use yogurt as a dip for veggies and fruit
- Substitute milk for water when cooking
- Grate cheese over soups
- Add beans to soups and casseroles
- Top your yogurt, cereal or salad with nuts
- Try a smoothie
More Fiber = Less Pounds
Photo by GoocisStudies have linked fiber intake to weight loss. Dieters with higher fiber intake lose more weight. Depending on your age and sex, you should be getting anywhere from 21 to 38 grams of fiber per day. Most people don't even come close to the recommended intake.
One thing many dieters fear is feeling hungry while dieting. Fiber can help with that. Aside from the many health benefits, fiber helps fill you up and keep you full longer.
Good sources of fiber include
- Whole grains
- Fruits
- Veggies
- Beans
- Nuts and seeds
- Increase slowly. If you increase your fiber intake rapidly, you may experience some digestive discomfort.
- Keep your fluid intake up. Because fiber bulks things up, you need fluids to keep things moving. Inadequate fluid intake could leave to an uncomfortable situation.
- Don't go crazy with fiber. It's easy to think if a little is good, then a lot will be great. However, this can backfire. While there is no recommended upper limit on fiber, digestive upsets have been reported with intake above the recommended amount.
- Snack on fruits and veggies
- Switch to whole grain breads and pastas
- Stir veggies into meals
- Make one or two meals a week vegetarian
- Sprinkle nuts or seeds on salads, cereal and yogurt
- Puree veggies to use a base for soups
- Switch to hummus in place of mayo and dips
- Add peanut butter to toast and smoothies
Snack Attack
Snacks are often a dieter's downfall. You may be accustomed to snacking at your desk while working, in front of the TV, or when you're bored. However, mindless snacking can add unwanted pounds.
Common advice on snacking while dieting is to just don't buy unhealthy snacks. While in theory this sounds like good advice, in real life it isn't always possible. Even though you are trying to lose weight, your family may not want to give up their snacks.
In some cases, simple substitution will work. If you have a craving for chocolate, try some fat-free, sugar-free chocolate pudding. You may be able to quench an ice cream craving with some frozen yogurt. Look for reduced-calorie versions of the snacks you enjoy. If one isn't readily available at the grocery, check online for recipes. Many times you can find a modified recipe of your favorite snack.
Keep healthy snacks on hand for you. You're less likely to reach for an unhealthy snack if you have a kitchen stocked with healthier options. Pre-cut veggies, whether bought or cut yourself, are a good option.
If you absolutely must have an unhealthy snack and nothing else will do, do it in moderation and work it into your calories. If you deny yourself your favorite foods, you're going to be cranky and feel deprived. Eat lower-calorie, but filling foods the rest of the day to make room for your treat. Sharing is another option.
Common advice on snacking while dieting is to just don't buy unhealthy snacks. While in theory this sounds like good advice, in real life it isn't always possible. Even though you are trying to lose weight, your family may not want to give up their snacks.
In some cases, simple substitution will work. If you have a craving for chocolate, try some fat-free, sugar-free chocolate pudding. You may be able to quench an ice cream craving with some frozen yogurt. Look for reduced-calorie versions of the snacks you enjoy. If one isn't readily available at the grocery, check online for recipes. Many times you can find a modified recipe of your favorite snack.
Keep healthy snacks on hand for you. You're less likely to reach for an unhealthy snack if you have a kitchen stocked with healthier options. Pre-cut veggies, whether bought or cut yourself, are a good option.
If you absolutely must have an unhealthy snack and nothing else will do, do it in moderation and work it into your calories. If you deny yourself your favorite foods, you're going to be cranky and feel deprived. Eat lower-calorie, but filling foods the rest of the day to make room for your treat. Sharing is another option.
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