weight reduction
Eating a Hearty Breakfast Can Be Healthy
New research suggests a breakfast that includes protein, carbohydrates, and a bit of fat can lead to weight loss by lessening cravings and hunger for the rest of the day. In the study, women who ate a big breakfast lost 21 percent of their body weight after 8 months, compared with 4.5 percent for women who ate a small breakfast.
Write Every Bite
Research shows that dieters who write down what they eat lose more weight than those who don’t. Try keeping a food record and you’ll see: Writing down what you eat, as you eat it, makes you feel accountable for your choices and more likely to make heart healthy choices. It also helps you track your habits and make adjustments in your eating and activity level during the day.
Change Up Your Routine to Avoid Overeating Triggers
For many people, overeating becomes routine in certain situations – like watching TV or eating in a restaurant. Think about scenarios when you tend to overeat and make changes to break the habit. For instance, if you tend to nibble mindlessly while watching TV, try watching while knitting to keep your hands busy.
Drink More Water to Weigh Less
Did you know that more than 66 percent of your body weight is nothing but water? Water also plays a vital role in weight control—it helps you to feel full and has zero calories. Drink at least eight 8-ounce glasses of water a day for good health. If you need some flavor, try a squirt of lemon or lime or a splash of cranberry juice.
Fat-Free Isn't Always the Best Choice
One way to reduce the amount of calories you eat is to limit fat. That said, some fat-free versions of the foods we love actually contain more calories than their full-fat counterparts. What’s more, eating fat-free may cause you to eat more of a food than you otherwise would. That’s why it’s important to compare nutrition labels for calories and serving sizes before making a choice.
Eating Protein Helps You Feel Full Longer
Protein takes longer to digest than carbohydrates or fats, so you feel full longer. In fact, new research shows that people who include 25 percent of calories from protein lose more weight than those who include only 12 percent of protein in their diet. So, be sure to include some protein, along with carbohydrates and fat, with each meal and snack.
Sometimes It's Good to Spoil Your Dinner
Researchers at Pennsylvania State University found that diners who ate an apple 15 minutes before dinner consumed fewer calories than those who skipped this snack. That’s because after eating an apple (or any low-calorie, high-fiber nibble) you have less room in your stomach, so you naturally eat less. Try snacking on raw veggies or a tossed salad for a similar effect.
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