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November 29, 2012
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Little Changes For Big Weight Loss
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Little Changes For Big Weight Loss
Dear Reader,
You know you need to lose weight, but you've had it with crash diets and making your muscles burn with exercise. We've pulled together some mall things, 26 of them in fact, that you can do today to help yourself fight the battle of the bulge.
1. Eat off blue plates as studies show this color, unlike the red, yellow or orange you'll see used in the décor of many fast food places, helps us eat less.
2. Eat eggs for breakfast as a 2008 study published in the International Journal of Obesity found that swapping a bagel for eggs could help you drop 65% more weight, plus lose more body fat and inches than you could from eating the same number of calories in bagel form.
3. Use a larger fork to help you eat less as a recent study at the University of Utah found those eating with a fork that held up to 22% more food at an Italian restaurant actually ate 10% less than those who used regular sized cutlery. This appears especially true in a place where portion sizes are large.
4. Turn off the TV, as this is one of the major places people do a lot of their eating. Studies show we eat almost 40% more while watching TV, so you'll need to tune out, especially during mealtimes, to avoid absently eating more than you want.
5. Fill your plate (but only once) with what you plan on eating, including dessert, rather than going back for second helpings and you'll eat about 14% less per meal according to "mindless eating" expert Brian Wansink, Ph.D. from the Cornell University Food and Brand Lab.
6. Focusing on the future instead of the past (or present) will often help you choose a healthier snack according to a study appearing in the Journal of Consumer Research.
7. Holding the mayo, ketchup or other special sauce could save you about 100 calories a day, maybe as much as 10 pounds this year alone.
8. Slim down that daily coffee drink - remove just two teaspoons of sugar and you'll save 32 calories a day, or three extra pounds each year. Or, skip that second trip to the coffee place and you'll save even more in both money and calories.
9. Add more fruits and veggies to your daily diet as they help you feel fuller for longer, have fewer calories and offer more natural nutrients. Eat at least one serving with every snack, two with every meal.
10. Gradually replacing processed foods with the fresh alternative will help curb the cravings and hungry horrors, without you feeling deprived. Foods that are highly processed don't have much nutrient value, which prompts the body to look for more food to supply those nutrients.
11. Consider Tabata training, adding quick, 20 second periods of heavy exertion that are followed by 10 seconds of rest and repeating the cycle a total of 8 times to your workout. You can apply this technique to jumping rope, riding a bike or doing another cardio activity.
12. Don't take weekends off from your diet, thinking that being "good" during the week is a license to ease up on the weekends. This adds up to 12 days off a month... more than enough to undo your good habits during the workweek.
13. Take a time out from stress as too much of it can hamper your weight loss. To decrease levels of cortisol (the stress hormone) as well as levels of fat, try to sit comfortably, close your eyes and repeat a mantra like "relax" or "let go" in your mind as you take slow, deep breaths for the next ten minutes.
14. Eat a lighter lunch as according to a new Cornell University study, those who ate smaller, portion controlled midday meals took in about 250 calories less a day, about two pounds less a month than those who ate whatever they wanted at lunch.
15. Take some clues about what you eat from your own body, paying attention to what foods seem most appealing... and why. Craving sweets is a signal that you need energy. Choosing foods that appeal to you each day helps you tune into your body.
16. Add some fat and protein to meals so you stay satisfied as well as slow digestion so you feel fuller, longer. Try a quarter cup of nuts, a small bowl of beans or an egg with meals.
17. Focus on quality not quantity of food when you eat... that is the taste of those first few bites, as these are the most satisfying because your taste buds are on high alert. Stop after the first bite or two and try a different food.
Continues below...
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Little Changes For Big Weight Loss Continued...
18. Eat in food appropriate areas of your house... the kitchen table or the dining room - shun the car, standing at the counter or eating at your desk - as this keeps your focus on eating, and tune into the visual cues that help you feel full. Research finds that being able to see all you've eaten by looking at the remnants of food on the table can help you eat as much as 27% less at each meal.
19. Keeping your serving dishes off the table can help you eat almost 20% less according to a Cornell University study in 2010. Participants in the study ate less when the food wasn't in easy reach, and what's more, were more likely to choose a fruit or veggie when they were in sight.
20. Go for a walk right after a meal as this simple, low impact exercise appears to be even more effective for weight loss when it takes place right after you've eaten. A 2011 study in Japan found that a brisk 30-minute after a meal was more effective for weight loss than walking an hour afterwards.
21. Eating two ounces of walnuts a day in place of another snack can help you burn fat 62% faster. This is probably due to the high amounts of omega-3s in walnuts that help to enhance heart and brain function, as well as muscle recovery and burning of fat.
22. Stay away from bread or flour that has "enriched" on the label if you want to keep from gaining weight. The term means that the nutrients have been stripped from the product and then added back, making the food virtually empty calories. You'll want to buy whole grain varieties instead... old-fashioned oats, wheat bread and whole-wheat flour.
23. Start your meals with either a soup or salad as a 2007 study by Penn State University researchers found that when people ate vegetable and broth based soups before a meal they ate about 20% less.
24. Join Weight Watchers. A recent study appearing in the Lancet found that overweight patients who were referred to this program and told by their doctor they needed to lose weight lost two times as much weight after a year as those who didn't take part in this program. The regular, consistent support and realistic eating strategies are invaluable when it comes to weight loss.
25. Switching to non-dairy milk alternatives could be adding 30 calories (per cup) to your daily total. That could be as much as three pounds a year if you drink just a cup of this beverage every day. Go for lactose free skim milk instead, almond and rice milk are also good alternatives.
26. You don't have to give up candy altogether, even when trying to lose weight, just make adjustments in the amount you have. Instead of a full candy bar, try a smaller, snack size. Or instead of giving in to your sweet tooth every day, have a piece of good for you dark chocolate on days when a craving strikes hard.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.ivillage.com/52-little-changes-big-weight-loss-results/4-b-394731#394786
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