It is easier to forget taking too much food when they are not within eye range. However, it becomes difficult keeping with your resolve when you just walk past an open bag containing French fries. So you would want to let your folks know they should keep those bags far away so you do not get tempted to do contrary.
Fish is great, especially if not fried. When fish is fried there is a great alteration of the protective benefit that comes with it; that is the ratio of bad to good fats. The frying action has the tendency to promote blood clot formation in the long run. Doctors have advised that it is also important that pregnant women and nursing mothers steer clear canned tuna due to the presence of mercury. And we who aren’t in that category are advised to limit our intake of tuna salad to a maximum of 2 per week.
Sugar is same no matter whether from fruit juice or just the white kind. Talking about fruit juice, there is additional sugar with some of them. So it is far better that you eat an orange than taking an orange juice. This is because you would also be getting the well needed fiber, more quality vitamins and minerals. If you really want to have the feel of drinking juice, you can do so by hand-squeezing the juice out of the orange. You can also get the carton of juice that come with a lot of pulp. However, do dilute it with clean water with no added calorie. This is certainly lighter and will quench your thirst more.
Watch your portion sizes
The new Food Pyramid emphasizes portion control, and recent media attention has focused on the supersizing of restaurant portions. Remember, the calories listed on packages are per serving, and your idea of a serving may be very different from that of the manufacturer.
For example:
An ounce of bread is almost the size of an index card.
An ounce of cheese is same as the size of two dice.
An ounce of meat is almost same as the size of a deck of cards.
A serving of pasta is almost same size with a hockey puck
You can also use your hand to know portions. For instance, if you are a middle-sized woman, your hand has the following equalities:
The size of your thumb is almost equal to an ounce of tablespoon
Also, the tip of your thumb is same size with a teaspoon. And your palm region is almost the same size with a single 3-oz serving of poultry, fish or meat.
More Suggestions on Weight Loss
To get a more certain result start by measuring the weights of various food with relationship to the size of your hand. You can do so privately just in case you are caught gazing at the steam (check out chapter 3). Although your kids may see you as though going nuts it is better for you. Moreover, a serving of nut is just a handful.
If you think those portions are seriously small, I too think so. Another important angle is that of sizes of plates. Taking out my mom’s China (around 1950′s) I observed that plates for dinner were small. They really made me think they were salad plates, though. Also, the same was the case with the dinner plates of my mother-in-law, of which hers were about eight inches in diameter. However, I was Okayed by the announcement of a nutritionist over the radio that dinner plates have started becoming bigger within the last few decades. They left 8 inches for 10, and now the average you can find is around 11 inches if not more. Such a dinner plate size would hold a lot of food for you. You can do well to start putting your prescribed portion of food on smaller plates.
Give it some Spice
It has been discovered that foods like mustards, cayenne, jalapeno and other spicy peppers speed the rate of metabolism due to the fact that they contain capsaicin. As a matter of fact, if you think you can handle the heat effect try to spice up your meals.
Keep Advancing
It could be a good thing that you lost the remote control for your television. It could also be the same when you find yourself moving uncontrollably in a board meeting. This is true with respect to a research run on 20 different individuals by The Mayo Clinic. Ten of them were obese, while the other ten were lean. And all made it clear that they were couch potatoes, too. The clinic planted sensors in specially made underwear so that scientists would be able to measure the movements the ten men and ten women make for every half second within those 10 days. In a nutshell, they were trying to take measurement of their activities when not exercising, which is also called non-exercise activity thermogenesis (NEAT). This simply means that the scientists measured all their movements. The result showed that the lean ones naturally have inkling toward making movements always, even after they must have put on more weight, while those obese would rather sit quietly even after losing some weight. It was revealed that these differences in their movements (for example, walking, fidgeting and standing) all made for the addition of 350 calories each day.
So you now see why forgetting where you dropped your TV remote could be a blessing? So stand up and look for it to enable you make some movement and keep your weight within limits. Better still, why not stand up and change the channel manually. You can also play the piano than just sitting down or go shopping than watching another round of TV shows. You can also try as much as you can to put your home printer far from where you have your computed. SO when you print you must have to make some movement before getting the document. Just find a way of making movements if you are one with a high propensity to sit still always.
If 350 calories are known to be added daily for sitting down always, try adding that for a whole year. You can get more information about the Mayo Clinic research from their website, www.mayoclinic.org/spotlight/fidget-low-metablolism.html, or the January 29, 2005 issue of Science Magazine.
Get adequate sleeping time
Although a lot had already been said concerning having enough sleep, it is still important to draw your attention again around same topic as lack of sleep does pose a serious problem if you are at the menopause stage or you have little kids. Sometimes the reason of not having enough sleep borders around watching TV or stress. There are also many other reasons too. However, we fail to have enough sleep we tend to make-up energy by taking lots of food. So check on yourself right away. Is it wise that you let a TV series or blockbusters make you put on more weight? Researchers have also revealed that an ingredient called Lrheanine found in tea do help promote relaxation. So you can start drinking white tea just in case you face troubles having enough sleep. White tea does contain the least amount of caffeine so you are okay with it. It certainly would be of immense help than getting an over-the-counter sleeping pill to do the work.
Get enough sleep
There’s been a lot written lately about sleep and weight loss. Lack of sleep can be a serious problem that is not always easily solved, especially if you have small children or you’re going through menopause. Often, though, we’re sleep deprived because of television, stress, or any numbers of reasons that are more-or-less within our control, Studies have shown that when we don’t get enough sleep we try to find energy in food. So have a talk with yourself. Is that rerun of Law and Order really worth the calories you might be putting on the next day?
Some research has shown Lrheanine (which is abundant in tea) promotes relaxation. If you’re having trouble getting to sleep, try drinking white tea (it has the least caffeine). It may help more than an over-the-counter sleeping pill and is safer.
Take Enough of Water
I am also trying to put this into daily practice- that is taking lots of water. In a book titled; “French Women Don’t get Fat”, by Mereille Guiliano, the author made it clear that French women take a lot of water than American women do. She made it clear that although our bodies loose water from the known ways, they also do so even during the breathing process, sleeping, and sweating. She advised that we constantly replace the amount of water lost by starting with a glass of water once we wake up in the morning.
I always get the better feeling each day I wake up having taken enough water the previous one. It is also important you take a lot of water if you like drinking mostly black tea. Black tea promotes the formation of urine, which in turn makes your body lose water more easily. It is advisable to go with green tea as it contains lesser amount of caffeine, which will result into having far less urine formation and overall loss of body water. The simple rule is that the more caffeine contents the more the possibility of loss of body water.
In her book, Guiliano shows that we most times make the mistake of misinterpreting thirst to be hunger. Quite alright that fruits and veggies do supply some water; however, there is nothing to get out of a Snickers bar. So, next time you get a feeling of hunger, start by taking some water.
Lastly, it is important you incorporate green tea into your healthy routine.
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