1. Eat smaller more frequent meals - not only is your metabolism
boosted every time you eat something, your body can more
efficiently process smaller meals. Instead of having 3 large
meals in a day, try to break them up into 5 or 6 smaller meals.
2. Drink more water - regular water intake helps to flush away
waste products in the body. Get at least six to eight 8 oz.
glasses per day. An easy way to do this is to keep a water
bottle handy and drink from it frequently.
3. Be inefficient - do you need to go to the kitchen to get a
couple of things? Break it up into to two trips even if you can
do it in one. Being inefficient like this can easily double your
activity level, burning calories without even trying.
4. Eat more protein - sources of protein include foods such as
chicken, fish, eggs, dairy, beans, lean red meats, etc. Your
body burns more calories processing protein than either
carbohydrates or fats. Protein also helps to support your muscle
tissue, which burns calories all day long!
5. Take the stairs instead of the elevator - any time you can
add in a little more physical activity, do it. This doesn’t mean
you need to slog up 20 flights of stairs. Even a flight or two
done regularly will add up.
6. Don’t let yourself get hungry - when you get hungry you will
have a much greater tendency to overeat when you do finally get
something to eat. As well, because your body is starting to go
into starvation mode, it will be much more likely to hold onto
whatever you give it.
7. Order small portions at restaurants - it’s tough to order
small french fries when "supersizing" your order is such a great
"value." Take note, however, your real savings will occur in the
calories that don’t end up on your backside.
8. Eat more fiber - fiber is very filling. By eating more fiber
you will find yourself full sooner. This feeling of fullness
will last a long time as well.
9. Wait 20 minutes between servings - your brain takes at least
20 minutes to register that you’re full. By waiting that long,
you’ll give your brain a chance to realize that you don’t really
need any more food.
10. Cheat on your diet - one thing I always make my clients
promise is that they will cheat on their diet. The only thing I
ask that they do is to cheat ONLY when they have planned to
cheat. By planning when you are going to eat the foods you
crave, you take back control of your eating habits.
This way you no longer "give in" to your cravings. You "reward
yourself" for sticking to proper nutritional habits. Do this
once or twice a week and you will feel far more in control of
your eating.
In conclusion, if you follow even a few of these 10 easy tips in
the long term, you will certainly notice a difference in your
overall weight and health.
About the author:
Nick Nilsson is Vice President of BetterU, Inc., an online
exercise, fitness, and personal training company. Check out his
latest eBook "The Best Exercises You've Never Heard Of" at
http://www.thebestexercises.com or visit http://www.fitstep.com.
You can contact him at betteru@fitstep.com or subscribe to
BetterU News, his fitness newsletter at betterunews@fitstep.com.
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