Monday, August 23, 2010

Quick tips for weight loss

1. Mix a juice spritzer
Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass--and lose 5 pounds or more a year

2. Walk while you talk
Burn calories while you talk on the phone: Do the laundry (68 calories), set the table (85 calories), or water plants (102 calories). Values based on a 150-pound person and 30 minutes of activity.

3. Study the wrapper
At a quick glance, that candy bar appears to contain 220 calories. But a closer look may reveal that it (or a bottle of juice, bag of crackers, or bag of nuts) provides two or more servings--which more than doubles those calories.

4. Sip green tea before a walk
The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)
5. Pack a lunch
Dining out more than five times a week may make you eat more--nearly 300 calories a day--than if you dine out less frequently.

6. Dip your bread
Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories on average than those who used butter.
7. Sprinkle flax on cereal
High-fiber, ground flaxseed can help curb your appetite and eliminate calories. Add it to yogurt or muffin and bread mixes. Available in most health food stores.

8. Supersize your H2O
Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more.
9. Eat a chunky salad
Chop carrots, celery, sweet potatoes, zucchini, or other veggies instead of shredding or slicing. It takes more effort to munch bigger pieces; you'll do more chewing and eat less during the main course.
10. Call a friend
Fill loneliness with talk and companionship--not cookies. This keeps your mind focused, not distracted with snacking.
11. Log your food
Writing down what you eat can help you cut calories and stay in control because you're more accountable. No need to record it perfectly or review what you wrote: The benefit is in the writing itself.

Try Spark People

12. Break into a jog
If you already jog, speed up to a sprint. These brief intervals allow you to cover more distance, burn fat and calories--without lengthening your workout. The increased impact will also help make your bones stronger.

13. Drop and do 10
Before you pry open that tub of ice cream, do 10 situps or pushups. Doing something physical can put you back in touch with your body--and your goals.

14. Slurp chunky soup
People who ate soup containing large vegetable pieces reported feeling fuller and ate 20 percent less during lunch than those who had a pureed soup made of the same ingredients.
15. Blot the fat
You can dab off about a teaspoon of oil--or 40 calories and 4.5 grams of fat--from two slices of pizza.

16. Skip "light" foods
The weight of food--not just the fat and calories--is what fills you up. Eat less and still feel satisfied with low-calorie heavyweights such as oranges, strawberries, grapefruit, cantaloupe, cooked spinach, collard greens, and broccoli.
17. Trick your taste buds
Sucking on a menthol/eucalyptus cough drop or hard mint can stop cravings instantly.

18. Post inspiration
To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "I’ll take this one day at a time."

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