More vegetables, less red meat, no chips or soda an cutting down your alcohol content. So if you're doing everything right, why is the needle on the scale going in the wrong direction? Even with the best of intentions, something as simple as a healthy-but-oversize snacks can make us gain. But finding small ways to save just 100 calories a day can take off 10 pounds in a year.
The Yo-Yo Dieter
"I eat healthy, balanced meals and snacks--and my weight still fluctuates! I DO eat clean! "
I see this ALL the time ! People tell me they "eat healthy" and I watch them very closely. Invariably - they are fooling themselves and cheating in private OR making the wrong choices about what & when to eat.
YES - you NEED Carbs !!!!
Making sure each meal includes a healthy combination of fat, carbohydrates, and protein, plus at least one fruit or vegetable--such as chicken and hummus in a multigrain wrap, with { baby carrots on the side. For snacks and sometimes on-the-go meals you can have apple slices with almond butter or make Power Balls and keep some with you !!! Eat every 3 hours, (set an alarm to remind yourself if you have to !) Eventually your body will get used to this method of eating and your stomach will prompt you that it's time to eat !
Drink about 50 ounces of water a day, skip alcohol and fast food, and exercise regularly.
More calorie-cutting tips:
Pare down the ENERGY BARS ! I see way too many people snacking on what they think are healthy Protein / Granola Bars !
Take a look below at Clif Bar - Peanut Butter !
20 GRAMS OF SUGAR !!! Calories from Fat - 45.0 !!!! Are you nuts ??
Go lean on protein If you MUST eat Red Meat, keep it to the minimum servings - maybe once ot twice a month but the type of meat / or cut of meat makes a difference ! Some cuts of meat may look good but the calories can come from fat; and the same amount of skinless turkey has 144 calories. And turkey sausage has 75% less saturated fat than the pork version. Other lean sources of protein: fish and beans.
Skip "diet" treats - Fat-free and sugar-free aren't necessarily low-calorie: For example, one brand of chocolate chip cookie has 53 calories; the reduced-fat version has only 6 fewer. Plus, studies show that overweight people who eat low-fat instead of regular snacks consume, on average, twice as many calories.
Here is a sample diet you can follow if you are trying to lose weight -
BREAKFAST 3 egg whites*, scrambled, with 1 slice multigrain bread and 1 small apple
SNACK 3/4 c berries with 1/4 c granola
LUNCH Protein drink - Whey Protein
SNACK 1/2 c low-fat plain Greek yogurt with some berries.
DINNER 3 oz turkey cutlet with 1/2 c brown rice, handful of baby carrots, and small side salad with 2 Tbsp light dressing; 1 serving whole wheat graham crackers and
4 oz low-fat milk for dessert
Eat in the morning
Studies show that people who have breakfast are better able to lose weight, and keep it off, than those who don't.
Stress Eating - Monitor and be aware of your "Triggers"
"Binges can be caused by so many things--stress, menstrual cycle, even genetics. Try to eat 30 min. after waking up in the morning and have a small meal that combines fiber and protein to help jump-start your metabolism and boost your energy.
Curb liquid calories !
Watch the Sweetners and Syrup in your favorite hot beverages ! You can cut out alot of sugar by switching your fav Starbucks Latte which has 150 calories in sweetener alone. She should also replace your wine or beer with flavored club soda or water a few nights a week.
Keep snack portions in check
Nuts provide healthy fat, and prunes are packed with nutrients, but the combo is high in calories. Use Portion Control - take the portion control quiz on my page !
Expand menu options
Constantly read up on new recipies and read "The Eat Clean Diet" by Tosca Reno. It is a great book for beginners who want to learn all about proper nutrition.
Balance your Meals
To help curb munchies, make sure each meal is well balanced--3 ounces of protein, 1 cup or less of whole grains, and lots of vegetables.
Cook in bulk
It's tough to find time to make meals every day, so when you do cook, prepare more than you need and freeze the extra portions. That way, even on the craziest days, you have a healthy home-cooked meal ready to reheat. And keep good-for-you snacks in the house, such as whole grain crackers or low-fat cheese wedges. I always PREP on a Sunday for my week of eating. Being prepared is more than half the battle. If you are NOT prepared you can easily get tempted and eat the wrong thing like office sweets and donuts.
Get a lower-calorie chocolate fix
YOU love chocolate, but just five chocolate-covered almonds have 210 calories, and a giant soft-baked deli cookie could pack 400 to 500 calories. So if you must indulge.....Drizzle fresh fruit with chocolate syrup (1 tablespoon is 54 calories), stir 1 tablespoon of chocolate chips (70 calories) into fatfree Greek-style yogurt, or sip diet hot chocolate (25 calories per packet).
TELL YOU BODY THE KITCHEN IS CLOSED - Have peppermint after dinner
Chewing on peppermint-flavored gum and drinking peppermint tea are two great options: Researchers have found that people who simply sniffed peppermint ate 23% fewer calories, on average, over a 5-day period.
KEEP a FOOD JOURNAL for TWO WEEKS ! - You will be astonished how many calories you are eating !
Play The Portions Game!
Do you know what a healthy serving of nuts looks like? Or how big 3 ounces of chicken is? Take the Portion Control Pop Quiz and find out at prevention.com/portioncontrol.
"Peace, Love, Fitness"
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