Diet And Weight Loss Ways To Cut Calories
Here's an action plan - Cutting those calories doesn't have to be an exercise in self-deprivation. It needn't be just about drastic weight-loss either. It's more about optimizing weight with just a few good choices. Here are some everyday things you could do.....
Maintain A Food Diary:
 Write It Down: It's the secret of most successful dieters. Make it a point to write down what you eat, how much and when. And you'll know where you're going wrong. Look for patterns. For instance, do you binge at certain times of the day or when with certain people? The food diary will help you gauge what works best for you. Make sure you write every day, once-a-week or sporadic writing will not work.
Eat Slow: It takes 20 minutes for the brain to realize the stomach is filling up and to signal when you're full. So gobbling down food increases your chances of overeating. Slow down. Put the fork down after every bite. Don't pick it up until you have finished the mouthful. Remember, eating slow ensures better digestion too.
Don't Deprive Yourself: Allow yourself little indulgences. These treats sometimes provide the trigger when your weight loss has hit a plateau despite sincere efforts. Also, depriving yourself completely leads to an early relapse. But keep a check on the frequency and quantity. Have a little of everything - but only a little. If you find yourself wanting a second helping, reach for the healthier fares. When eating out, ask the restaurant to pack the leftovers. Hand out the box at the traffic signal. Little Changes Are All You Need:
Make The Switch: Switch over to healthier alternatives in your daily diet. This way you will not only cut calories but steer away from harmful foods and stock up essential nutrients.
Here are some easy swaps:
 Wholewheat bread and rice instead of white bread and refined rice. They have a mega dose of fiber that keeps the calorie count low and satiety quotient high.- Brown sugar, jaggery or honey instead of refines sugar, even while cooking. Cakes, for instance, work fine with honey.
Check this: 1 tsp of honey has 20 calories while 1 tsp of refined sugar has 16 calories; but honey is much sweeter, so you'll need less of it. These natural sweeteners are rich in minerals and vitamins too. - Skimmed milk instead of full cream milk. You will save about 60 calories per serving.
- Only egg whites instead of whole eggs. You get the proteins while cutting down calories by a third. Simply spice up the whites with some veggies and seasoning (or try a spoon of chickpea flour).
- When having packaged food, opt for the calorie-cutting alternatives. For instance, have wholewheat noodles and pasta instead of the refined flor types, baked crackers instead of fried chips, decaffeinated coffee instead of regular coffee.
 Have More Fish: If you're a non-vegetarian try and trade fish with meat whenever possible. Research has shown that eating fish lowers levels of leptin - a hormone responsible for sluggish metabolism and obesity. Have more of fish containing omega 3 fatty acids such as salmon, mackerel and tuna. Cook Smart: Switch to roasti8ng, baking, grilling and microwaving instead of frying. It can save almost 100 calories per dish! Where frying is unavoidable, use non-stick pans and oil sprays. When deep-frying, make sure that the oil is really hot. Tip: Have vegetables steamed to retain the antioxidants in them. ********************************************* More Ways To Cut Calories |
