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Most of us are looking for easy ways to loose weight. It might not be as hard as you might think.
We all have friends who pack on the double patty burgers with two extra-large fries each day, eat a
whole bag of candy and wash it down with a half gallon of milk. Sound like some of your college buddies?
Throughout the day, when you get thirsty, what do you turn for most often? Sodas, we all do it. Why?
Because they are convenient, easy, and they taste good. Who can turn down a sweet drink after a jog in the sun?
If you want to lose the fat, you have to lose all the extra calories. Super-sweet sodas and other drinks are nothing but empty calories - they contain
no nutritional value. While many of these high-calorie drinks contain high levels of caffeine and may give you an extra energy boost,
you are likely to crash from that boost quickly. Next time try drinking water or juice, or if you must have a soda, at least make it a diet.
Juice with the pulp in it will help fill you up in between meals. Water is essential to a healthy lifestyle, and will quench your thirst to prevent
mistaking dehydration for hunger.
Another simple change that can reap big weight-loss rewards is switching from white to wheat bread (or pasta). Whole wheat products are known to
stabilize blood sugar levels, and are higher in fiber, which helps you feel full longer. Try to switch all of your breads to wheat - not just regular bread, but also
tortillas, pastas, even the flour that you use to cook with. If the whole-wheat flour seems a little heavy (or your breads no longer rise), add a little wheat gluten to it.
Not only will your breads rise and seem less heavy, but you will also get a great protein boost for very few extra calories.
Eating a homemade sandwich for lunch is a great way to control your calorie intake, but there are some potential calories issues lurking in that
sandwich. Here are some tips you can use to avoid any high-calorie land-mines when making sandwiches.
- Avoid cheese. Cheese is very high in calories and fat, and we tend to use way too much of it.
One way you can cut down on the amount of cheese you eat is by using shredded cheese instead of cheese slices. You'll automatically use less without
feeling like you're giving up something you like.
- Cut down on the mayo. Try using mustard or salad dressing instead, or at least buy the fat-free kind.
Italian dressing is great on sandwiches, and if you make your own you can control how much oil is in the dressing.
- Cut down on bread. Try a tortilla or pita instead of using bread to make your sandwich. This will cut
out even more fat and calories, and add a little variety to your lunchtime routine.
- Stay away from fatty cuts of meat. Lean turkey breast or ham makes a great sandwich. Leave the bacon and
salami off to avoid high amounts of fat.
Many people have a hard time controlling their portions, which can cause them to eat hundreds of extra calories each day without realizing it. I suggest
that you measure your portions initially to get a good idea of what a regular portion size looks like. If this seems like too much work, you can always
use your hands to get a general measure of portions. A single portion of meat is about the size of your clenched fist. A serving of carbs (complex, not
simple) is about the size of an open palm. Portion control may also be easier if you eat on smaller dishes. This will make your plate look full with less
food.
Finally, take losing weight a day at a time. If you have a bad day and eat a box of cookies, don't beat yourself up - but don't do it again either.
Recommit yourself to your weight loss goals and continue on your diet the next day - one box of cookies isn't going to make the difference between being
fat and skinny, but a box a day over time will. Good luck! |
