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10 Little Steps for Big Results

12/28/2014

Little changes in your eating habits can all add up and make a  a big difference towards weight loss. Try following these small tips to help you cut calories and lose weight without feeling it!

1.  Snack on raw nuts: These are good sources of healthy fats that make a good snack to keep you full longer throughout the day. Keep a small bag of raw nuts (almonds, walnuts, cashews) in your desk to snack at work or in your bag when walking around. These also help reduce your risk of heart disease as they are packed with omega-3, vitamins, and antioxidants.

2. Brown is the way to go: Try switching to brown bread made from whole wheat, oats, or bran. Although brown and white bread have the same amount of calories, brown bread contains fiber to keep you full longer and stop you from snacking more!  

3. Smaller dishes: A trick to decrease your portion sizes is to use smaller sized plates. Sometimes you eat with your eyes, a small amount on a small plate will look complete.. When eating out, try choosing the half portion instead of a full portion.

4. Don’t skip breakfast: Studies have shown that individuals, who have successfully lost weight and maintained it, were eating breakfast. Skipping breakfast will make you hungry at your next meal and cause you to eat more. Try to wake up early and eat a healthy breakfast filled with whole grains and protein.

5.  Add fresh color: Choose a variety of colorful fresh fruits and vegetables. The colors are bursting with vitamins and antioxidants. Snack on fruits to fulfill your sweet tooth. When craving sweets, fruits provide natural sugar, vitamins and fiber, as compared to processed sugars found in most snacks that provide empty calories.  Eat a wide variety of vegetable; include dark leafy greens, orange carrots, and yellow peppers as snacks or start your meal with a bowl of salad.

6. Remove the sauces: Sauces are usually made with butter, cream, or mayonnaise and loaded with calories. A salad mixed with sauce can have as much calories as a full meal.Choose to have  sauce on the side or choose lemon and vinegar based sauces made with 1 teaspoon of olive oil. Eat grilled meats without extra sauce. If eating pasta, fresh tomato sauce with minimal oil has fewer calories than white sauces.

7. Choose low fat options: Dairy products contain saturated fat that contribute extra calories and are not healthy for the heart. Choose low fat or skimmed milk, yogurt, or labneh, and light versions of white cheeses. These will decrease some calories while keeping the taste. When buying meats, choose lean meat and remove any visible fat, remove the skin from chicken, and try to eat more white meat (chicken and fish) than red meat (steak), as these contain less saturated fat.

8. Oils: Olive, canola, sunflower, and vegetable oils contain unsaturated fats, which are healthier than butter. However, remember these contain calories! Avoid using oil when its not needed. Put only a teaspoon still of oil to grill meats, boil rice or pasta in water without added oil, and steam vegetables. Try to bake, grill, or boil meat or vegetables instead of frying!

9. Drink water: When you think you are hungry try drinking water, sometimes we mistake our thirst cue for hunger. Drinking water can make you feel full. Best of all this drink is calorie-free! Tips to remembering to drink water include: keeping a small water bottle next to you, drinking a glass of water 30-60 min before and after a meal and when you wake up and before you sleep, lastly, flavoring your water by adding lemons or fresh fruit.

10. Just walk: Exercise is important for physical and mental health. If you don’t have time for regular exercise just try walking whenever possible. Try walking to work or while performing errands instead of taking the car. Park in farther places to add extra walking steps. Meet friends for a walk instead of dessert, take the stairs (both up and down), or even walk around the house!

Author: Massar Dabbous


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