Weight loss is something that most people struggle with. Food has become a social activity and a quick way to get instant gratification. We use food as a reward for doing a good job (“I’m going to get some ice cream!”) or as a pick me up when we’re having a bad day (“Today was a king-sized chocolate bar kind of Monday…”).
1. Don’t Skip Breakfast
Breakfast is truly the most important meal of the day. It helps kick start your metabolism and it also helps curb cravings when lunchtime hits. If you’re not a breakfast person, simply aim to have a healthy smoothie in the morning. There are some great alternatives to eggs (if you’re just not a big egg fan). Grab some whole wheat toast, a thin slice of ham and some melted cheese (lunch for breakfast).
If you’re just too busy for breakfast, why not try to make something the night before? Throw some crockpot oatmeal into your slow cooker. It will be nice and warm in the morning. All you have to do is scoop out a serving.
2. Smart Snacking
Aim to eat something every three hours. Have breakfast, a small snack, a hearty lunch, a small snack, and a light dinner. If you’re like me, the snacking bit is the main problem. I’m usually craving something really salty or something really sweet.
When I’m craving salty, I reach for the hummus instead of a bag of chips. Some pita chips or whole wheat crackers with a serving of hummus usually does the trick.
Choose fruit. Fruit isn’t packed with fat. It is mostly water and will fill you up. It will help satisfy your sweet tooth and will provide you with some great vitamins and minerals. Aim for two servings of fruit a day (perfect for snack time in between meals).
3. Every Other Day
When is a good time to hit the gym? Aim for every other day. It is good to be active every day: go for a walk with the kids after dinner, a morning stroll with the dog, hiking with your friends every Saturday morning, etc. However, you if your goal is to lose weight and sculpt/tone your body, hit the gym every other day. Mix it up: cardio heavy one day, Zumba class, training for a sport/league on another day, etc.
4. Don’t Watch While You Eat, Watch What You Eat
When you watch TV while you eat, you’ll be more apt to overeat. So during mealtimes (especially dinner), eat at the table with no distractions. It is a good way to get some family time as well. Talk about your day and make plans for the weekend.
5. Reward Yourself with Something Else
Instead of rewarding yourself with chocolate, try rewarding yourself with a new tool for your hobby. Get a new skein of yarn, a new color of paint, a new yard of fabric, a new backdrop pack for scrapbooking, etc.
6. Social “Activities”
Make social activities…well, activities. Instead of meeting for coffee or lunch, meet your friends at the park and go for a walk together. Do some sightseeing. Window shop in your favorite shopping district.
7. Veggie Filler
If you’re still hungry after dinner, instead of getting second helpings of potatoes or steak, grab the steamed broccoli instead. Vegetables make a great filler for dinner. If you aim for filling your plate with as many different colors as possible (veggies come in all kinds of colors), you’ll find that you’ll not only be healthier but you will also eat less simple carbs.
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