วันพุธที่ 28 ตุลาคม พ.ศ. 2552
Weight loss requires discipline and time. I know because it took me a year and a half to lose 25 pounds. My weight stayed at 115-117 pounds until my husband I went to a conference in Warsaw, Poland. Conference and restaurant meals took their toll and I gained three pounds (one clothing size) in a week.
We stayed at the Marriott Hotel, which has a "wonderful breakfast buffet." Before I took a food from the buffet, I looked at my choices. I ate a healthy breakfast every morning:Orange juice, fresh fruit and low-fat yogurt sprinkled with granola. However, it was difficult to eat a healthy lunch and dinner, because I had some opportunities.
Do not get me wrong, the food was delicious and artfully served. But if you're half a meal on the plate and skipping desserts do not balance my food consumption. How could I return to my healthy weight? The Harvard School of Public Health recommends eating a "defensive" approach to weight loss / maintenance.
DefensiveFood has seven stages: Selective stop eating, small portions, before stuffing slowly eat some desserts, snacks and sensible awareness of why you eat. I added these steps to my personal plan. Here are my 10 tips for maintaining a healthy weight.
1. Breakfast. Nutritionists consider breakfast the most important meal of the day, because it fuels the day. I stand at 5.30 and 9.30 clock clock I'm ready for lunch. Solution? I eat half my breakfast (twoFruits and cereals) at dawn and the other half of my breakfast (fruit, wheat toast) in the morning.
2. KEEP a food diary. I do not think writing a diary, but I keep a mental list of everything I eat. This list includes all cookies, all crackers, and each pretzel. If I have too much sugar, fat or salt, I cut back on eating it the next day. My food diary is a collection of healthy recipes brought.
3. EAT LOW-energy-dense foods. Mayo Clinic developed a healthy weightPyramid "the promotion of weight loss maintenance and long-term health." Low-energy-density foods (lower-calorie foods that make you feel full), are an important part of the pyramid. Fruits and vegetables are low energy-dense foods and you can everything you want to eat.
4. Supply of healthy snacks. I think healthy snacks - carrot sticks, celery, apples, fresh fruit and others - is obvious.
For a quick, filling snack I eat sugar-free applesauce. Unsalted peanuts and walnuts help meto curb hunger, but I'm careful to eat small portions. Every time I go to get healthy granola bars with me. (Yes, I have granola bars to Poland.)
5. BE SIZE WISE. By size, I would my portion sizes of foods you eat. You can eat super-portions instead of "normal". For example, a spaghetti half a cup, not a mountain of pasta. According to the American Obesity Association, people who claim to eat a healthy weight five times per day on averageand consume about 1,400 calories. In other words, they eat small meals often.
6. LIMIT certain foods. The American Obesity Association says that 92 percent of those who maintain a healthy weight to reduce their consumption of certain foods such as fast food. When I shop for food that I avoid that food is "empty calories", high-calorie foods with low nutritional value. If you're wondering, I rarely eat at a fast food restaurant.
7. CUT spices. What is the second ingredient on theKetchup bottle? It is high fructose syrup, sugar, you do not need. Mayonnaise has 90 calories per serving (one tablespoon) and 90% of calories come from fat. Soy sauce is liquid salt. This extra sugar, fat and salt can lead to weight gain. You did not give up spices, just healthier versions of them to buy.
8. Keep Moving. Regular physical activity is important for healthy weight Mayo Clinic's Food Pyramid. And the "why not" Diets' will work? ", Published an article onInternet by WOAI in San Antonio, have healthy diet and increased physical activity key to weight loss / maintenance. This combination can be "effectively increasing your metabolism," says the article. I try to walk 10,000 steps per day and my steps with a pedometer length.
9. Quench one's thirst with water. Sometimes your mind plays tricks on you and you think you are hungry when you're really thirsty. A glass of water can easily satisfy your hunger. Loaded instead of sugar to drink soda water. I likeno calorie, non-carbonated flavored water and orange is my favorite.
10. GROCERY after eating. This is your most important defensive eating tactics. Before I get to the food go shop I get an itemized list. I seldom eat food samples, because I to soy allergy have (everywhere) do not and the extra calories. In addition, these samples are often high in salt, fat and sugar.
With these tips I was back to my healthy weight in two weeks. Now I practice defensive food on adaily. The best part of the plan is that I control what I eat and enjoy delicious, healthy meals. Bring on the holidays, because I'm ready!
Copyright 2005 by Harriet Hodgson. To learn more about their work, please visit http://www.harriethodgson.com
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