Eat “Bulky” to Slim Down.
Choosing “big” and bulky
foods such as fruits, vegetables,
soups, and salads will fill you up
without packing a lot of calories.
These foods are filled with fiber
and water, as opposed to “smaller”
foods that tend to be sugar-rich and
dense with calories. Many studies
have shown that our hunger tends to
be satisfied by eating a certain volume
of food, (4-5 pounds per day) rather
than the amount of calories per meal.
Conclusion: Eating more bulky foods
will help to curb your hunger and
help you to lose weight faster.
2. Snack Smart.
When starting any weight loss program,
cravings can absolutely kill your
diet! When you are craving fat-rich
or calorie-rich foods, try and find
a lower calorie food to pair with
it. For example, when craving chips,
eat it with lots of healthy, fresh
salsa (which is low in calories and
will fill you up!) The good news is,
as your body gets more accustomed
to eating nutrient rich foods, you
will crave these sugars less and less.
This very important for long-term
3. Heat It Up For Breakfast.
Oatmeal and other hot cooked cereals
have only 1/5th the calories of dried
cereals. Hot cereal packs around 300
calories per pound where dry cereals
can contain 1,400 up to 2,000 calories
per pound! In addition, hot cereal
is more filling and can be a very
nutritious way to start the day. A
great addition to any weight loss
4. Salad First!
Researchers from Penn State recently
found that people who ate a veggie
salad before eating their main course,
ate fewer overall calories then those
who did not eat a first-course salad.
Please make sure to have a low fat/low
calorie dressing for the maximum benefit.
Rule of thumb: more creamy = more
5. Eat, Don’t Drink Your Calories.
Calories from drinks such as juice,
soda, or alcohol are a lot more fattening
than filling. For faster weight loss,
eat your calories instead! Did you
know that you would consume the same
amount of calories if you drank 8oz
of orange juice, as if you ate 4 oranges?
Pasta over Pizza.
Pizza dough is very dense with calories,
containing around 1,250 calories per
pound. This is not even including
the cheese, tomato sauce, or any toppings.
Pasta is a much more health conscious
choice when eating Italian. Your typical
pasta dish, including the tomato sauce
and vegetables will take you down
to around 600-700 calories per pound.
7. More Veggies, Please!
When dining out, ask for extra vegetables.
This is a great weight loss strategy
to help you get full on veggies instead
of bread or other unhealthy foods.
8. Exercise Daily.
Studies have shown that people who
lose weight and keep it off, are committed
to daily physical exercise. If you
can burn 300 extra calories each day
(about a 3 mile walk) and do not increase
your caloric intake, you could easily
lose 30 pounds in one year!
9. Park Farther Away.
know you have heard it before, but
it is true! Every little bit helps.
Things as simple as taking the stairs
or walking instead of driving down
the block can really add up in your
daily caloric expenditure. The center
of Disease Control and Prevention
says that if you spend as little as
10 minutes a day walking up and down
stairs, you could lose as much as
10 pounds by the end of the year.
10. Pump the Iron.
Weight lifting not only burns calories,
but will increase your metabolism
over time. This means your body will
burn energy at a faster rate and will
not put on fat as quickly. Weight
bearing exercise will also help to
maintain/ increase bone density which
is very important to help prevent
osteoporosis. Try to find at least
15 minutes in your day to perform