1.
Write
down what you eat for one week and you will lose weight.
Studies found that people who keep
food diaries wind up eating about 15 percent less food than those who don’t.
Watch out for weekends: A University of North Carolina study found people
tend to consume an extra 115 calories per weekend day, primarily from alcohol
and fat. Then cut out or down calories from spreads, dressings, sauces,
condiments, drinks, and snacks; they could make the difference between weight
gain and loss.
2.
Wait until your stomach rumbles before you reach for
food.
It’s stunning how often we eat out
of boredom, nervousness, habit, or frustration—so often, in
fact, that many of us have actually forgotten what physical hunger feels
like. If you’re hankering for a specific food, it’s probably
a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re
truly hungry. Find ways other than eating to
express love, tame stress, and
relieve boredom.
3. Stare at the
color blue.
There’s
a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite
suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue
tablecloth. Conversely, avoid red, yellow, and orange in your dining areas.
Studies find they encourage eating.
4. Eat in front of mirrors and you’ll lose weight.
One
study found that eating in front of mirrors slashed the amount people ate by
nearly one- third. Having to look
yourself in the eye reflects back some of your own inner standards and goals,
and reminds you of why you’re trying to lose weight in the first place.
5. Throw out your “fat” clothes for good.
Once you’ve started losing weight,
throw out or give away every piece of clothing that doesn’t fit. The idea of
having to buy a whole new wardrobe if you gain the weight back will serve as
a strong incentive to stay fit.
6. Get most of your calories before
noon.
Studies find that the more you eat
in the morning, the less you’ll eat in the evening. And you have more
opportunities to burn off those early-day calories than you do to burn off
dinner calories.
7.
Brush your teeth after every meal,
especially dinner.
That clean, minty freshness will serve as a
cue to your body and brain that mealtime is over.
8. Skip
the salty aisle.
I reached my goal weight after I
stopped routinely buying snacks at the grocery store. If I wanted a bag of
chips or a candy bar, I had to walk to the store to get it. That
inconvenience usually made me ignore my cravings.
9. Kick
the habit.
I
quit smoking, and right away joined a gym and started working out with a
personal trainer. There was no way I could exercise and feel healthy if I
kept lighting up. I've already dropped 37 pounds in three months
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10. Get fit in five.
I try to fit in small bouts of
exercise whenever possible, like doing jumping jacks or crunches during
television commercials or dancing while washing dishes. This burns extra
calories and keeps me from mindlessly munching in front of the TV. Now my
clothes fit way better, and I’m more toned than ever.
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