Losing weight—and keeping it off—requires dedication,
patience, and trading your bad habits for pound-shedding, get-fit ones.
Here are 16 easy steps to help you cut calories and drop weight with
ease:
1. Make a Plan
Know what you plan to eat and then...eat it. Yes, a novel idea, but it
works. Having no plan is the equivalent of planning to fail. Life will
throw you curve balls in the form of office parties, dinners out and
impromptu cravings. But you can dodge those curves by keeping healthy
snacks on hand, practicing portion control, and get to know your eating
habits.
2. Eat Often
Eat the
right foods often, that is. Eat donuts five times a
day, and you’ll have little chance of getting or staying thin. Instead,
eat small, healthy meals every three hours to keep hunger at bay and
your metabolism working for, not against, you.
More: 5 One-Pot Meals for Athletes
3. Learn to Love Fruits and Veggies
If most of your meals consist of meat and potatoes or pasta and cheese,
swap these high-calorie choices for more fresh produce. You’ll learn to
crave fruits and veggies in no time. Ideally, your breakfast should be
half fruit, and your lunch and dinner, half veggies. Keep your snacks to
a similar ratio, too.
More: 6 Weight-Loss Power Veggies
4. Avoid Temptation
If you keep your pantry loaded with chips, cookies and other
high-calorie snacks, and then dare yourself NOT to eat them, then you
are walking directly into the lion's den. Instead, keep your kitchen
stocked with healthy foods to avoid temptation.
More: 10 Foods You're Addicted to the Most
5. Rotate Your Meals
Don’t eat the same thing for breakfast, lunch and dinner everyday. Three
times a week, rotate three meals of your choice. For breakfast, cereal
is okay, as long as it’s one high in fiber and grains and low on sugar.
Oatmeal, Greek yogurt or eggs are good choices, as well. Fun tip:
always include fruit.
For lunch, rotate meals more frequently. Need ideas? Salads with
low-calorie dressings, sandwiches on whole grain (minus the mayo), eggs
(unless you had them at breakfast), and broth-based soups (no cream
allowed). Again, always include fruit or a side of vegetables.
For dinner, rotate five healthy meals that include foods like
chicken, fish and whole grains. Make veggies a staple. You can get
creative, just be sure to stick to the proper ratio or fruits and
veggies.
6. Hold the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of
alfredo on pasta; substitute hummus or mustard for mayo on a sandwich;
and make your own low-calorie salad dressings: Add a little ranch
seasoning to plain Greek yogurt, or a dash of olive oil and balsamic
vinegar.
7. Go Easy on the Nut Butter
Almond butter, peanut butter and other whole raw nuts are a great source
of protein, healthy fats and fiber. However, a low-calorie serving size
is two level tablespoons; anything above that and you start racking up
the calories fast. Measure your nut and nut butter servings carefully.
More: The Importance of Nuts and Seeds in an Athlete's Diet
8. Make Fiber Your Friend
If you want to eat less and feel full, then aim for fiber, at least 25
grams a day. Good sources include beans, whole grains, fruits and
vegetables. Just make sure to eat high-fiber meals or snacks at least
two hours before you run or work out.
9. Don’t Shop When Hungry
Simply put: You’ll be less likely to put tempting foods into your shopping cart if you shop when you’re full, not hungry.
More: 30 Foods That Fight Fat
10. Eat Slowly
Studies suggest that when you eat more slowly, you eat less because your
brain has a chance to figure out that you’re full. The best way to slow
your pace? Avoid distractions while you eat: no computer, no television
and no newspaper. You’ll pay attention to every bite, eat more slowly,
and satisfy your hunger with less.
11. Make Your Own Meals
When your schedule allows, cook for yourself. Sure, it’s easier to grab
something to go from a restaurant, but it will definitely be calorie
laden. Control what you eat, right down to the ingredients you put into
every dish. Your diet will allow you to grab the occasional meal out,
but cut down on that practice and you’ll save on money and calories,
both.
12. Eat Real Food
Much of our food comes highly processed in packaged or pre-packed meals.
But half of a homemade sandwich is a better weight-loss snack than a
handful of pretzels; nuts are more filling than animal crackers. Keep
yourself armed with healthy whole foods so you can snack on the go.
Also, pay attention to what your body is really telling you. Eat only
when hungry; not when you're bored, sleepy or restless.
13. Monitor Your Intake
Even if only for a few days, keep track of what you eat in a journal and
write down the calorie count for each. Many people tend to uncover
patterns of eating that they can change once they begin a serious diet
plan. Can’t hurt to track the number of weekly workouts in your diet
journal, as well. Carry a small notebook or use apps like Loselt,
MyFitnessPal and MyPlate.
14. Keep Yourself Honest
This is where your diet journal helps: Did you work out three days or
four? Did you take an extra cookie or not? Being honest will help you
track the ways you may be inconsistent in your diet and exercise plan.
Follow a training plan. If you need help, consult with a professional
fitness trainer to help construct your unique training and nutrition
plan. You’ll reach your goals faster and more likely achieve long-term
success.
More: Portion Control Made Easy
15. Add Mileage
The more you run, walk or work out, the more calories you will burn.
It’s that simple. Start adding miles to your runs or minutes to your
workouts in small doses. Can’t run a mile yet? Then add a quarter mile
at a time until you hit your 1-mile goal. Split your time between
morning runs and evening runs, so the increased distance won't seem so
overwhelming. That method helps your recovery, as well.
16. Crank the Intensity
Once you have recovered and began to add more to your running or workout
routine, don't rest on your laurels. Take your intensity to the next
level.
0 comments:
Enregistrer un commentaire