Losing weight by eating less
So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. The average American consumes an extra 245 calories a day from soft drinks. A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Research shows pedometer users take nearly 2,500 more steps a day (over 1 mile, or about 100 calories) than nonusers. Add just one or two a week to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter in a few months. Journaling also gives you insight on your eating habits, says Dr. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year. Write down what you eat for one week and you will lose weight. Make your own with presliced deli chicken breast on whole wheat bread with light mayo and romaine lettuce for about 230 calories. Eat the same during the week as on the weekend. A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. But throughout the rest of the day, focus on water instead of juice or soda. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Do you skip meals. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group. MORE: How To Lose Weight: The Last 10 Pounds. A University of Vermont study found that online weight-loss buddies help you keep the weight off.
If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. You know the drill when it comes to losing weight: take in fewer calories, burn more calories. Wait until your stomach rumbles before you reach for food. When they combined it with a moderate diet and exercise plan, they lost an average of 13 pounds in 6 months. Find ways other than eating to express love, tame stress, and relieve boredom. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt. Chances are, the new number is more accurate. Skip, dance, go up and down some stairs, run in place—anything that gets your heart rate up so you feel somewhat breathless, says Geralyn Coopersmith, senior national manager at Equinox Fitness. Consider this: A premade chicken Caesar wrap from a chain restaurant has 610 calories, more than 40% of which come from fat, as well as 1,440 mg of sodium (more than half the recommended daily amount). Then gradually increase the number of reps it takes for your muscles to feel fully fatigued. Lutes. Sniff a banana, an apple, or a peppermint when you feel hungry. At breakfast, go ahead and drink orange juice. Try this mini-workout: Do 10 reps each of knee push-ups, squats, crunches, lunges, and chair dips. Conversely, avoid red, yellow, and orange in your dining areas. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. One study from Kaiser Permanente found that people who received weekly e-mails about diet and fitness for 16 weeks substantially increased their levels of physical activity and intake of healthy foods like fruits and vegetables while cutting back on trans and saturated fats.
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