1. Add, Don't Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like
deep-red cherries, juicy grapes, or crunchy snow peas. Slip those
favorite fruits into your bag lunch and breakfast cereal; add the
veggies into soups, stews, and sauces.
"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods,
but do remember to keep an eye on overall calories. And don't forget to
add in something physical, too, whether it's doing a few dance moves
before dinner, shooting hoops, or taking a quick stroll.
2. Forget About Working Out
If the word "exercise" inspires you to creative
avoidance, then avoid it. Maybe the trick to enjoying a workout may be
to never call it working out.
"There's some truth to that," Grotto tells WebMD,
and once you start your not-calling-it-exercise plan, Grotto says you'll
discover "the way good health feels knocks down the roadblocks that
were preventing you from exercising in the first place."
So burn calories and invigorate muscles by
beachcombing, riding bikes, grass skiing, making snow angels, hiking,
washing the car, playing Frisbee, chasing the dog around the yard, or
even enjoying great sex. After all, a rose by any other name ...
3. Go Walking
Walking when the weather's nice is a super-easy way
to keep fit, says Diane Virginias, a certified nursing assistant from
New York. "I enjoy the seasons," she says, adding that even when she's
short on time she'll go out for a few minutes. "Even a five minute walk
is a five minute walk."
3. Go Walking continued...
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
- Sign up for charity walks.
- Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10
minutes and try a few of these tips, you may find yourself with a
low-impact, 30-minute workout easily tucked under your belt.
4. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling
denied is to switch to lower-calorie versions of the foods you crave. A
pizza tastes just as good with reduced-fat cheese, and when you garnish
low-fat ice cream with your favorite toppers, who notices those missing
calories?
And while you're trimming fat calories, keep an eye
on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH,
author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you
lighten family favorites, you can easily amp up the fiber by adding a
cup of whole wheat flour to your pizza dough, or toss a handful of red
bell peppers on the pie.
Don't forget to lighten the drinks going with that
meal. Try switching from high-calorie favorites to diet soda or light
beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a
splash of the low-cal option, then increase the ratio as your taste
buds adjust. And don't forget to keep pouring that ultimate beverage,
says Magee: water!
5. Because Hydration Helps -- Really!
Down some water before a meal and you won't feel so
famished, says David Anthony, an information technology consultant from
Atlanta. "Drinking a glass of water before a meal helps me watch what I
eat. … I don't just hog everything, since I'm not so hungry."
Courtesy by : http://www.webmd.com
It takes an all-round, holistic approach to health to get a flat tummy
shiftign that muffin top and belly fat can be a real issue. If you fidn that you slim down quite easily and feel fit yet still struggle with that stubborn paunch, it might be time to approach your quest for a flat tum from a few different angles.While tummy and core exercises like crunches, planks and leg raises will certainly help to define and tone the mid-section, they alone don't eliminate the fat. So how can you melt away that layer of fat and reveal those abs underneath?
- Sleep
Make sure you're getting enough good-quality sleep - 8 hours at least. If you have trouble drifting off, set aside some time to unwind before bed. 'Drink valerian tea, dim the lights and avoid electronics one hour before bed,' advises James. 'Develop an evening ritual that works for you.'
- Eat
A healthy, balanced diet is crucial to keep belly fat at bay. Watching what
you eat is just as important as how much you're eating, so make sure
you're getting the right balance of proteins, carbohydrates and fats.
'High-protein diets have been scientifically proven to promote greater
fat loss and keep you feeling fuller for longer,' says James. 'Aim to
eat 2 grams of protein a day per kilogram of bodyweight, and include
protein with every meal. Steer clear of sugar, which switches fat burn
off completely - stick to 50-70 grams of carbohydrates a day, choosing
those that are low-GI such as quinoa and fibrous green vegetables. Avoid
starchy carbohydrates like white bread, white rice and potatoes.
Avocado, oily fish, nuts, coconut oil and hemp oil are good ideas for
quality fat sources.'
- Exercise
Courtesy BY : http://www.womensfitness.co.uk
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