Weight loss lifestyle change suggestions?
Monday, March 8th, 2010I am 5′8" and weigh 165lb my ideal weight according to BMI charts is between 140-150. I am aiming for 145. So what i need are some practical (low budget) suggestions that i can add to my everyday life. I’m not trying to lose weight for an event or impress a guy I looking for something that will last… Help?
For those who didn’t read the question (only one so far) I’m not looking for a diet fad that i’ll probably quit in 48hours i’m looking for little details that make a big difference over time
Avoid "diets". They deprive you and don’t last. People who siet always gain back the weight plus more.
Start drinking more COLD water. It will help your metabolism. Drink a full glass before each meal. It will help you feel more satisfied.
Stop overeating. That is when you eat until you are FULL. It takes your body about 15-20 minutes to register when you are full, and it usually takes about the size of your fist. So eat more slowly, and stop when you are no longer hungry.
Eat more than three meaels. When you stop eating when you are no longer hungry, you might get hungry again sooner, so eat 5-6 meals, and smaller portions. Don’t skip meals and trick you body into going into "hoard mode" because it thinks you are starving.
Get enough of the right nutrients. Make sure you are eating a balanced diet. Don’t overload on carbs and skimp on proteins. Pay attention to serving sizes. Many prepackaged foods are sneaky, and include 2 or more servings per package.
Quit snacking in front of the tv. You are more likely to space off and consume an entire bag of chips…..or lose track of what you’re eating. Try one serving in it’s own bowl, no more.
Switch what you eat and when. Make most of your carb intake in the morning and before exercise. It will give you more energy throughout the day. Also, your activity throughout the day will give your body a chance to burn it off.
Try a few new snack techniques. Instead of cake, pie, or cookies for dessert, try a raspberry yogurt with a handful of granola cereal on top. Instead of vending machine chips or candy at work, try toting a tupperware with sliced apples in plain yogurt with cinnamon on top. Instead of fast food for lunch, try a salad kit (from the gorcery store-dressing and crutons included) and some Tyson pre-cooked seasoned chicken strips on top.
QUIT DRINKING SODA. Go easy on the sports drinks and juices, too. They are calorie filled and give you about a third of your day’s necessary calories per every 32 ounces. Switch tp iced teas and crystal light.
Eat less sauces, gravys, and dressings. Substitute for lemon juice, seasonings, and spices. Switch to breaded instead of batter fried foods.
Try new dinners and lunches, like broiled whitefish. Tilapia is good. Brush with olive oil, a squirt of lemon juice, and bake for 10 minutes on 350 uncovered, then top with sliced almonds, and move up rack and broil for 5 minutes. Serve with french-cut green beans with a squirt of lemon juice instead of butter, and one dinner roll with butter, or a rice dish (one scoop). If you are still hungry, wait a few more minutes. Follow up 30 minutes later with yogurt and granola, or a banana with chocolate syrup drizzled on it.
The point is to change the reason and the method of eating. Not to deprive you and starve you. You can add years to your life and improve your health greatly by making a few simple changes. And you can learn a few new foods that will satisfy you and not make you feel all sleepy from being stuffed.
For more tips, go to www.drphil.com.
The 400 Club is becoming a movement for those of us that have a desire to be apart of the very best that life has to offer.
Erik Spelt over de interface van de Philips Tapster
