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!
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.
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!
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
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
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.
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
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!
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.
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!