You don't have to embark on a tyrannical regime to shed those extra kilos. Weight-loss experts the battle against the bulge is to make small changes in the way you eat and boost your activity level. So here are 2o ways to slim down....
1. BREAKFAST BONUS
studies show that skipping breakfast is sure recipe for low energy and weight gain. Gladys Wong, Chief Dietician, Alexandra Hospital, and President of Singapore Nutrition & Dietics association, suggest, "Try rolled oats with raisins cooked with water and low fat milk; blend a low fat milk smoothie with fruit and skin for fibre; or have a fresh fruit salad with waffles or low fat yogurt".
2." HEALTHY " LABEL ALERT
a product labelled "healthy", "low calories"or "low fat" isn't necessarily good for your. Cereal bars are often high in sugar, while reduced fat and trans fatty acids. Visit http://www.nutrition.com.sg/ for tips on label reading. 3. DOWN SIZE DINNERWARE
often we finish everything on a plate even if we're not hungry. So, learn to practice portion control. Serve yourself in the kitchen and leave the serving dishes there. If not, you'll be tempted to have seconds. Also, switch from using 10 to 12 inch dinner plates to 7 to 9 inch lunch plates (check out Corelle's Bliss collection, at $13.60 per plate, from leading department stores).
4. BLUE MOOD
Blue has been shown to be an appetite suppressant. So, try using blue cutlery
or tableware, placing a blue light in the fridge to curb late night raids.
5. EAT MORE OFTEN
Waiting too long between meals can make you ravenous and more likely to binge. Nutritionists say snacks regularly helps reduce the risk of overeating. But as dietician Gladys warns," This doesn't mean eating three main meals along with three small meals like tea breaks of assorted kuih and curry puffs. The total calorie intake still matters". The key is to bump up the number of meals wihout increasing caloric intake. So, you may save your breakfast fruit for a late morning snack and eat half your tuna sandwich at lunch and the rest later in the afternoon.
6. GO FOR GOOD FATS
Not all fat is bad for you. Fat can help us feel full and satisfied. But, stay away from hydrogenated fats and trans fatty acids, found in margarine and many processed foods, and eat less meat and dairy, as saturated fat can cause obesity and heart problems. Go for monounsaturated and polyunsaturated fats instead- omega 3 (oily fish, walnuts) and omega 6 fatty acids (nuts, avocados, sunflowre oil) boost metabolism.
7. CUT DOWN ON TV
New research from Georgia State University, in the US, confirms the link between watching TV and eating more meals. the study showed the even exercises worked out less on days they ate in front of the telly.
8. SMELL OF SUCCESS
when you get a sugar craving, try sniffing a green apple, banana or peppermint. Studies show that people who inhaled these scents whenever they had a craving ate less and lost more weight. researchers from the Smell & Taste Treatment and Research Foundation in Chicago believe these scents affect hunger signals in the brain, helping people feel more satisfied.
9. GO SLOW
Many of us bolt down our meals like there's no tomorrow. So you could be eating more than you need, as the body takes about 20 minutes to register that it's full. To help control your weight, try going slow and really concentrating on the flavours and textures of your food.
10. THINK BEFORE YOU EAT
We often eat more than we think,forgetting littel extras like the leftovers on the kids' plates. This unconscious eating can add up to an extra 100 calories a day! Try keeping a food diary to trace what you're consuming daily. it'll teach you to think before you put anything in your mouth.
11. DRINK FROM TALL GLASSES
A study by the Marketing Science Institute in the US found that adults served themselves 19 percent more and kids 74 percent more when they used a short, wide glasses. Yet both groups felt they'd drunk less from the short glass. It's a matter of perception: It looks like there's less liquid in short, wide glass.
12. GET YOUR SLEEP
Research shows that lack of sleep affects the levels of leptin, the hormone that makes you feel full,so you'll end craving fatty and sweet foods. Worse still, sleep deprivation will affect your body's ability to burn fat and repair muscles, plus you'll find it tougher to exercise.
13. SMART SNACKS
If you're hungry, avoid calorie-rich crackers and cookies and go instesd for foods with fewer calories per gram. This way, you can eat larger portions which will make you feel fuller. Look for snacks which are full of water and fibre, like raw vegetables with a few tablespoons of hummus, broth-based soups and fruit like apples, oranges and pears. High-fibre and protein-rich nuts are also a heart-healthy choice.
14. MIRROR, MIRROR
A mirror by the fridge or table may be all you need to keep eating haelthier. When 1,300 people given full-fat, reduced fat, or fat free spreads in a study, those who denied in front of mirrors ate 22 to 32 percent less of the full-fat versions than those wihtout mirrors. The study finds that when you need to make food choices in front of mirror, you may think twice about what you eat.
15. SUPERMARKET SAVVY
Eat first, shop later. Studies show that women who shop on empty tummy are more likely to bring home more food than they need including unhealthy snacks. So, make a grocery list before going and stickto it.
16. GET SOME SATISFACTION
If you never eat fries, cookies, and ice-cream, you will feel deprived and eat even more overtime. So, have one of your fave foods daily, but savour it in small portions.
17. WATER'S BASED
The next time your fingers wander to the cookie jar or snack drawer, have a glass of water instead. Research shows that many of us mistake thirst for hunger. Drinking water can fill stomach and make you less likely to overeat. Plus, it helps breakdown the body fat, to be excreted through the urine..
18. RETAIN YOUR BRAIN
You can trick your senses into believing you've eaten more. Pick a snack that looks bigger or fluffier, like a foamy latte or a low-cal smoothie. Irregular-shaped foods like salads and high-fibre cereals also give the impression you're consuming more don't pack neatly into a dish.
19. FILL UP ON FIBRE
Increasing fibre intake is a great way to control your weight. In a 12week study of 35 overweight women, those who ate three pears or apples a day lost 30 percent more weight than those similar diet without the added fruit. Researchers believe that fruit's high fibre, low-calorie combination helps curb overeating because the fibre leaves you feeling full on lower calories. Another way to include more fibre in your diet is to swap a carb for veggie. So, if you subtitute half a cup of rice with half a cup of cooked vegetables, you could save over 100 calories a day.
20. CHOOSE LOW-FAT DAIRY PRODUCE
One study showed that dieter who ate three serving of yogurt a day (1100 mg of calcium) for 12weeks lost 22 percent more weight and 61 percent more fat than those who only received 500 mg of mineral. Eating more dairy may lower levels of cortisol, a hormone that steers fat to the belly, so you lose more fat from your middle. Additional reserch shows that calcium a fat cell has, the more fat the cell will burn. To meet your daily requirement, go for skim milk, low-fat cheese and non-fat yogurt.
