Secret #1: Cut Down On Butter Using These Substitutes When it comes to butter, and margarine for that matter, they are high in trans fats, which you’ve already learned is bad for your body. So, instead of continuing to keep butter in your diet, try these healthy alternatives:
Olive oil. Try regular virgin olive oil, or choose a flavored variety. If you keep it cold in the fridge, you’ll be able to easily put it on toast or any other manner which you normally use butter. Hummus and tahini. These make great, flavorful alternatives to butter. You can find them in most grocery or health stores. Applesauce. This is a great substitute for butter in baking recipes. Don’t have applesauce? You can also puree fruit such as bananas. In addition to cutting trans fat, they’ll also make your baked goods extra moist!
Secret #2: Cut Fat in Your Favorite Foods Take cheese, for instance. Although most people love it, most people watching their weight don’t eat it because it is high in saturated fat and also high in calories. Eat an overabundance of cheese and you’ll risk heart problems. However, you don’t have to avoid cheese forever to have a healthy diet. Simply choose cheeses that are healthier for you, such as cheeses made from fat-free or low-fat milk. That way you have fewer calories and still get to eat one of your favorite foods without sacrificing the taste. Of course, you can still use regular cheese if you wish. Just throw it in the microwave for a few seconds and remove any excess oil. You’ll still have the taste of regular cheese without all the heartdamaging fat. If you’re kitchen savvy and want to make your own low-fat cheese, here is a video that will get you on your way!
Secret #3: Drink More Water, Lose More Weight When it comes to beverages that promote weight loss, water wins hands down. It keeps your body running effectively so that nothing health-wise will stop your weight loss efforts. Drinking at meal time will benefit you two ways. First, it helps fill you up so it takes less food to satisfy you. Second, it helps your body better digest your meal and metabolize all those calories you just took in. In addition, drinking in between meals is important because it’s easy to confuse feelings of thirst for feelings of hunger. Therefore, when you make sure your feelings of thirst are satisfied throughout the day, you’re less likely to eat in an attempt to satisfy a hunger that doesn’t even exist. Try to drink at least eight 8 ounce glasses of water daily to help you shed excess pounds. And, don’t try to down excessive amount of water to increase your metabolism as there is such a thing as too much water harming your body instead of helping it. What about the theory that cold water is better to drink than room temperature water? According to Dr. Roger Clemens from the USC School of Pharmacy, there is truth that drinking water that is cold does burn more calories but not enough to really matter.
Secret #4: Why Veggies Are Best When Not Consumed Alone Some people eat veggie sandwiches in an attempt to lose weight. However, while they may be low in calories, they’re also low in fat and protein – two things that will satisfy your hunger, keep you full and build your muscles. Remember that these two nutrients also help keep your blood sugar from going on those cravinginducing spikes and lows. So, if you want to make losing weight and staying in shape easy, you’re going to want to add them to your diet. Some healthy protein and fat options to add to veggie sandwiches are lean ham, shredded chicken breast and canned tuna. Choosing a sandwich with more sustenance will keep your hunger at bay longer! Are you a vegetarian and want non-meat options? You can always add heart healthy avocado, olives, low-fat or fat-free cheese or an olive oil based spread for the same benefits.
Secret #5: How to Beat Belly Bulge When it comes to fat, abdominal fat is the most damaging to your health. The more fat you carry in your mid-section, the greater your risk of certain serious diseases and illnesses such as heart disease and cancer. The American Journal of Clinical Nutrition cites a study that suggests that it also puts you at risk of type 2 diabetes. How do you fight this dangerous fat? Try eating foods such as these:
Chicken, turkey, fish, lean beef and lean pork Olive oil, avocado and olives Fruits and veggies – the more the better Almonds and walnuts Low-fat milk, cheese and yogurt Basically, you want to limit your intake of carbohydrates that contain a lot of sugar and flour. Eating in this way will encourage your body to lose the fat!
Secret #6: Have a Cup of Tea, Green Please! Does green tea live up to its reputation as a weight loss guru? A lot of studies, like one conducted at the Department of Physiology, Faculty of Medicine at Khon Kaen University in Thailand, give a resounding ‘yes’. What makes green tea so great when it comes to weight loss? It has caffeine which is known to reduce your appetite, give you energy and make it easier to accomplish your daily to-do list. It elevates your heart rate slightly when you’re engaged in physical activity, such as doing your exercise program. In addition, Swiss researchers state that it is full of different natural ingredients that increase your body’s calorie burning potential – up to 60 extra daily. So, you can melt fat off your body just by sipping a few cups of the green stuff daily! Plus, if you regularly choose green tea (preferably at least two cups a day) over some other not-sohealthy beverages, such as sodas and lattes, you’ll likely consumer fewer high sugar calories and fat. The more you drink, the more you lose!
Secret #7: Fast Food Doesn’t Have to Be Fat Food Most people watching their weight try to avoid fast food restaurants. Not only do their foods contain the very things that most dieters avoid, such as sugar and fat, but the portion sizes are enough to make weight gain absolutely inevitable. However, you don’t have to absolutely eliminate fast food restaurants from your future when you’re trying to watch your waistline. Just make these simple suggestions part of your fast food ordering agenda:
Choose grilled over fried when it comes to sandwiches. Also, load it with veggies and steer clear of high fat condiments. To practice portion control, order the smallest possible size you can get – even if it means that you’re looking at the kid’s menu. Speaking of kid’s menu, the sides are usually healthier so they’re a great place to purchase from. Choose a beverage that is sugar-free, such as tea, coffee or water. It’s not that diet sodas are bad, but the artificial sweeteners in them may lead to cravings, making it harder to stick to a healthy diet the rest of the day.
Secret #8: Surviving Dining Out Watching your diet shouldn’t mean that you’re stuck at home. You can still enjoy your favorite restaurant, but you may have to tweak the way you order. Here are some calorie-saving options:
Tell the waitress or waiter to not even bring the bread basket. You’ll remove the temptation for carbs that will bulge you up, not slim you down. · Choose foods that are cooked healthy; think grilled, broiled and baked. And pick sides just as healthy, such as vegetables that are steamed. · Stay away from buttery sauces and fried appetizers and entrees. It’s not that you can never eat them, but eat them too much and your waist will get bigger instead of smaller. · Practice portion control. Split your meal with someone else or take half home. Save yourself the extra calories and you’ll arrive at your weight loss goal faster than ever!
Secret #9: Keep Snacks Low-Calorie If you’re eating to stoke your metabolism, you’re eating several mini-meals daily. But, remember that you still want to watch your calorie intake. The best way to do this is to have some of your minimeals lower in calorie. Here are some great options that will reduce your calories without sacrificing taste:
Veggies (such as cucumbers, broccoli and cauliflower) Fruits (like as apples, berries and melons) Sugar-free Jell-O cups Low-fat cheese wedges or cheese sticks Low-fat yogurt or frozen yogurt Air popped or microwave popcorn While it may be tempting to go for the low calorie ‘treat’ packs of cookies and crackers, save those for times when you’re trying to satisfy a craving, not true hunger. Options like the ones above will keep hunger at bay longer and make weight loss easier than ever!