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AVOID ALCOHOL You booze, you lose! Alcohol increases your levels of the hormone leptin, which in turn makes you crave sweets.Don t want to be branded a teetotaler? Order a glas s of Sauvignon Blanc 119 cals per 5 ounces. BREAKFAST A good breakfast with fibre and protein will keep you full till lunchtime and he lp you avoid bingeing. Opt for multi-grain cereal, lowfat curd or fruits to kick -start your metabolism. CORTISOL Prolonged stress leads to high levels of cortisol which makes you crave junk foo ds. Solution: deal with long-standing stressors. As for short-lived ones, treat yourself to an oil massage. DENSITY Go for grub with an energy density of two or less. To calculate this, simply div ide the calories by the weight in grams (per serving). Stay at it and watch the pounds melt faster. EAT AT REGULAR INTERVALS Go no longer than five hours between meals. Several small meals through the day lead to a better metabolism and greater control over binges. FRUCTOSE Ditch the artificially sweetened juices and sodas and get your fructose from nat ural sources such as fruits. Because natural fructose is kinder to your waistlin e. GUM Chewing on gum helps cleanse the mouth of bacteria, satisfies a sweet-tooth and reduces your urge to eat. The next time you feel the urge to reach for a biscuit packet, try a piece of sugarless gum instead for a zero-calorie treat. HEART-HEALTHY FOODS Overweight people face a greater risk of heart disease. So, switch to olive and vegetable oils. Fill up on omega rich foods like walnuts and fatty fish. Choose non-fat dairy products and lean cuts of mutton and skinless poultry. INSULIN The amount of insulin you secrete may dictate your diet. High insulin secretors shed more weight on a low-carb diet and less on a lowfat/high carb diet. Got a j elly belly? You secrete excess insulin and could benefit from fewer carbs. JOURNAL Write down everything you eat and you could cut your intake by 1,000 calories a day. Food journaling may seem boring but goes a long way in making you aware of what you eat and thereby helps you shed pounds. KETOSIS Ketosis refers to the point where your body runs low on carbs and burns fat for fuel. Therefore, ketosis jump-starts a diet. Restrict carbs and lose more initia lly. Later, allow yourself wholegrain cereals and roti, in moderation. LOW BLOOD SUGAR This is often the reason for between-meal cravings especially for sweet. When it strikes, reach for naturally sweet foods such as fruits and accompany it with a

little low-fat dahi for a healthy dose of protein. MILK Get better results from your workout by downing milk. Two cups of skim milk afte r intense weightlifting can build more muscle and burn twice as much fat as drin king fruit juice. But go with real cow s milk as it?? more beneficial than soya mi lk. NUMBERS Nobody enjoys weigh-ins, but people who hop on the scale once a day are more lik ely to lose and maintain their loss. Make a standing appointment for yourself. B ut try to strike a balance rather than obsess over the number you see. OMLETTE Eggs are an ideal protein source. Protein helps build muscle, which will fry mor e calories per pound than fat. Bonus: You burn about 25 per cent of the eggs calo ries just by digesting them. PEANUTS = PROTEIN Take the edge off your appetite by snacking on a handful of peanuts everyday. Be cause, protein is the secret to weight control. Peanuts also boost your resting me tabolic rate due to their fatty acid content. Q 10 Coenzyme Q10 is one of the nutrients needed to produce energy. Most people an en ergy mg a day. Other benefits include a stronger immune system. Besides, it s also a great antioxidant. REPLACEMENTS Replace any silly weight loss pills you have been advised to take, with a good l ow fat smoothie.You will lose just as much weight without the side-effects of a pill. SLIP-UPS Slip-ups are bound to happen.Anticipate them. Instead of letting them derail you r efforts, learn from them and get right back on track by simplykeeping your eye on your target. TEA The fat-busting benefits of green tea boil down to disease-fighting compounds ca lled catechins. Max your results by steeping your tea for longer. The darker the hue of your brew, the more catechin-rich the cup.Add some lime to tone down the bitterness. USER-FRIENDLY There are a million fad diets around; your friends are probably trying some too. But what helps you lose weight isn t the type of diet but compliance with it. Fin d a plan you can live with so you ll stick to it. VINEGAR Studies show that consuming 4 tbsp of a vinegar mixture with a high-carb diet dr ops your calorie intake by 275 per day. If you can t stomach vinegar, mix into a l ow-fat dressing to add zing to your salad. WATER It quenches thirst without the calories. Infact, water also ups your caloric bur n rate. Sipping six extra 8-ounce glasses a day can burn 17,400 morecalories (ab out 5 pounds of fat) per year. XYLITOL

Xylitol is a natural substance found in vegetables that tastes and looksjust lik e sugar. But while sugar harms, xylitol protects against disease and has anti-ag eing benefits. In its crystalline form, it can replace sugar in cooking. YOGA Normal-weight women who practise yoga for four or more years will gain three pou nds less over 10 years than those who don t. Grab your mat and get breathing! When you skimp on sleep, your brain thinks you re low on fuel and sends a message to your stomach to start growling.Women who sleep for 5 hours or less are an ave rage of 5 pounds heavier than women who snoozed for 7 hours.Want to stay slim? H it the pillow.

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