Exercise. If time is limited, exercise for several short periods throughout the day-for example, four 5-minute sessions rather than one 30-minute session.
Eat healthy meals. Get more breakfast, but it’s worth repeating. It is the most important meal of the day. Skipping meals causes increased hunger and may lead to excessive snacking. Get more volume. Healthy eating doesn’t have to mean minuscule bites. If you love large portions, the key is to eat a lot of volume-rich foods (those that are loaded with water or fiber so they take up a lot of space on plate-and in stomach too!
Focus on fruits, vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber. Get more spice. Deep frying or dousing with cheese aren’t the only ways to make them taste good. Adding spice is a smarter way to treat your taste buds. Another spice worth a shake is turmeric.
Monitoring weight regularly can show a picture whether the efforts are working and can help to detect small weight gains before they become even larger.
If you tend to eat high-fat, high-calorie foods when you’re upset or depressed, don’t keep them around. Availability of food is one of the strongest factors in determining how much a person eats. Get more fiber. If you try to eat less but hunger always gets in the way, it’s time to step up the fiber. Both types-soluble and insoluble, found in whole grains, fruits and vegetables, and each plays a role in squashing the munchies. Soluble fiber helps stabilize blood sugar, keeping hunger at bay. Insoluble fiber adds bulk to food, which signals gastrointestinal system that you’re full.
Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard.
Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites-sweets or junk food.
Serve meals already dished onto plates instead of placing serving bowls on the table. Take slightly less than what you think you’ll eat. Get more flavor. Sure, you can cut calories by switching to lower-calorie versions of everyday basics (skim milk instead of whole,reduced-calorie mayo instead of regular, etc.). That works for some people, but if you find that the light versions of your favorites aren’t cutting it, try going another route by finding new (and healthier) ways to add flavor to your dishes.
Avoid eating in front of the television. TV viewing strongly affects how much and what people eat.
Eating directly from a container gives you no sense of how much you’re eating. Seeing food on a plate or in a bowl keeps you aware of how much you’re eating. Get more protein of right kind. Body uses more calories when it digests protein than when it processes fat or carbs, and it increases the metabolism by helping to build and maintain lean muscle mass.
Do some activities. Wash your car at home instead of going to the car wash. Bike or walk to the store. Participate in your kid’s activities at the playground or park. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities.
Stress can cause you to eat more. Develop strategies that can help you relax when you find yourself becoming stressed. Exercise, deep breathing, muscle relaxation techniques and even a good laugh can ease stress.
People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you’re going to eat before you start and have the rest boxed to go.
The best snacks include fruits, vegetables, whole grains and low-fat dairy products. Fruit smoothies, sliced fresh fruit and yogurt, whole-grain crackers, and carrot and celery sticks with peanut butter are all good choices.
Start your day with a high-fiber breakfast cereal, such as bran flakes, shredded wheat or oatmeal. Opt for cereals with “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk.
Get more sleep. Scientists are uncovering more evidence that lack of sleep triggers hormonal shifts that boost hunger and appetite (in particular, they make you crave fat and calorie bombs like doughnuts and fries).
Get more plates. Downsizing from a 12-inch dinner plate to a 10-inch one may help you eat 22% less (and you won’t feel hungrier!). The reason: Most of us use external cues (like how much is left on our plate) rather than internal ones (like how hungry or full we feel) to decide when to stop eating.
Get more satisfaction. Ever polished off a whole plate of food without really tasting it? If you eat too quickly and/or while you’re distracted by other things (like TV), you usually end up eating more and feeling less satisfied afterward. Try to eat more “mindfully” by taking time to savor every bite.
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Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends.
If you’re prone to binge eating or just love snacks, limiting your alcohol intake might help. Drinking can lead to bad decision-making, so cutting out your after-dinner spirits might help you avoid a calorie-laden pitfall.
WATER ; It doesn’t fend off germs in itself, but all vitamins, minerals and nutrients require water to be properly absorbed. Taking in sufficient fluids is an important part of maintaining a healthy diet and lifestyle. Water is a major component of every body cell, tissue and organ. It plays an important role in almost every body function, including : Temperature regulation, Transportation of oxygen and nutrients through the blood, Acting as a necessary component of chemical reactions, Aid in elimination of waste through urine and feces, Lubrication of joints, Acting as a major component of body fluids such as mucus and tears, Giving the cells their shape and stability. Hence the original shape!
Besides, the SuJok ACUPUNCTURE a powerful medicine to control over weight. Needless to say, if the over weight in your life is throwing you off-balance, consider coming in for a treatment through SuJok Acupuncture to regain peace of mind and stay healthy. It’s possible to eat your way to better health! The beauty of acupuncture is that each treatment is catered to the needs of an individual patient. SuJok’s energy concept of treatment is only on the palm, that will be chosen for overall well-being with the objective of increasing circulation of the blood and vital energy and reducing the excess lipids. Lipids actually full of water that is why over weigh person is having humidity energy excess, if humidity energy is stagnated it will make pressure on the tissues,and feeling of heaviness <body, legs, heart> means too much humidity. Excess of lipids can be controlled either through the stomach meridian or through the spleen meridian. If one is aware of SuJok’s energy concept may focus through unified energy concept. If one gain overweight after operation its coldness energy and one should not tackle humidity energy, even in the case of extreme stress, remove coldness instead humidity from the body. But if lipids are excess because of thyroid glands weight gain is usual thing, in this case one should rather tonify the Hetero polarity.
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