Losing pounds doesn't have to be torture (we're
looking at you, cayenne-pepper cleanse). Adopt at least three of these
behaviors — they're simple to integrate into your day-to-day routine, and all
are enthusiastically backed by nutritionists — and you'll be thinner and
healthier in days. (Plus, the weight will stay off.)
1. SNACK, BUT SMARTLY:
Grazing between meals used to be on the weight-loss
hit list. But nutritionists now know that it's better to satisfy a craving with
healthy grub than ignore it and risk a junk-food binge later. The best picks
are filling, protein-packed snacks, such as one stick of string cheese, a
tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of damaged.
2. TURN OFF THE TV:
Dining while viewing can make you take in 40 percent
more calories than usual, reports a new study. And texturing, driving, or any
other distracting activity during a meal can also result in your eating too
much. Instead, make each meal something you put on a plate and sit down to,
even if you're eating solo.
3. STEP ON THE SCALE DAILY:
If your regular weight increases several days in a
row, it's a red flag letting you know you need to cut back a little or beef up
your workouts slightly.
4. SCULPT THREE TIMES A WEEK:
Doing 5 minutes each of push-ups, lunges, and squats
(in 30-second intervals) will help build and maintain muscle mass. The more
muscle you have, the higher your metabolism will be, so you'll torch more
calories as you go about your day.
5. REACH FOR YOUR CELL:
Next time your mind gets stuck on a certain food, call
a friend and redirect your brain by asking how her day's going. Research shows
that cravings only last about 5 minutes, so by the time you hang up, the urge
to devour junk will have subsided.
6. EAT A BIG, BALANCED BREAKFAST:
An a.m. meal made up mostly of carbs and protein with
some fat keeps blood-sugar levels steady and hunger pangs away so you're not
susceptible to pigging out come lunch, studies show. Opt for something
satisfying for your stomach and taste buds — like egg whites and turkey bacon
with whole-wheat toast.
7. WATCH THE BOOZE:
One innocent-looking margarita or cosmopolitan can
rack up hundreds of calories that do nothing to quench your appetite. Treat
yourself just on the weekends and cut back somewhere else or stick to a glass
of wine, light beer, or vodka and soda — three drinks that each have about 100
calories per serving.
8. HAVE FRUIT TWICE A DAY:
Fruit has no fat and is mostly water, so it'll fill
you up while leaving less room on your plate (and in your stomach) for high-cal
fare. Don't freak about fruit's carb count — we're talking the good kind of
carbohydrates that contain lots of healthy fiber.
9. STAY ASLEEP LONGER:
Getting to bed just 30 minutes earlier and waking up
30 minutes later than you normally do can help you make better food choices,
researchers report. Also, when you're well-rested, you're less prone to
snacking out of fatigue or stress.
10. VISUALIZE YOURSELF THIN:
When you feel your willpower breaking, conjure up a
mental picture of yourself when you looked and felt slim. The visual motivation
keeps you focused on your goal weight and reminds you that it is attainable,
since you've achieved it before.
Source :http://www.cosmopolitan.com
