"I look fat."
"I hate my body."
"I'm not going to that party. I'll just eat way too much."
"I would be happy if I could just get skinny."
Sound familiar??? These aren't the words or thoughts of a naturally thin person, but they might be the things you say or think to yourself. You can stop thinking this way and break free from the oppression of food obsession and become "naturally thin". Here are the secrets and practices of naturally thin people that I've learned about eating and cooking into simple rules.
RULE #1: Your diet is your bank account. This should be in the forefront of your mind at the start of each day. Just as you balance your spending and savings, you must balance your food choices. Don't eat too much of any one thing, balance starches with proteins, vegetables and fruits with sweets, and always balance a splurge with a save. This balance is approximate-but it works, without counting, meausuring, or obsessing.
Most of the time, make smart investments in healthful foods that fill you up. Then, when you really want to splurge, go ahead. You aren't dieting, remember. You are living! However, a splurge comes with a price. You have to balance that splurge by cutting back a little afterward, until your accounts are in order again. For example, let's say you have pancakes for breakfast. They're yummy-and starchy and sweet. So what do you have for lunch? Pasta? Of course not. That's more starch. You now need protein and vegetables. So have a salad with grilled chicken or some vegetable soup. Just stay tuned in to what you are doing, and you'll be able to have the foods you really love-in a balanced way.
RULE #2: Cancel your membership in the clean-plate club. This rule isn't about wasting food. On the contrary, it will help you get more for your money by increasing the fun and frugal factor, making one meal into several meals, and by putting less food in your body. Try these strategies.
*Share it. This helps you eat less while allowing you to taste more.
*Save it. Take home in a doggie bag (even ask the server to pack up half the entree in a doggie bag before you see it!) and you'll have something to look forward for lunch the next day! Plus, it's economical, figure-friendly, and gives you one less meal to plan the next day.
*Leave it. It might be hard to do, so start by simply leaving one or two bites of something, then gradually increase the amount you leave.
RULE #3: Get real. In other words, eat real food and limit processed. Choose food that's as close to its natural state as possible. An apple is better than pasteurized apple juice, but apple juice is better than an apple-flavored drink that doesn't contain any apples. It may sound trite, but you are what you eat, so keep it real! Even buy organic, seasonal, or local produce. In most cases, fresh food tastes better.
Another important reason why eating real food can make you naturally thin is it's usually high-volume food. Raw vegetables, in particular, are high in fiber and volume so when you eat them first you end up with less room in your stomach for other, higher-calorie foods. Start your meal with a big salad or a bowl of vegetable soup, and you won't have as much room left for food with more fat and calories. Sure, you can still have your favorite junk food, but if it becomes an "I know what this is going to do to me, so I'll have 2 bites" kind of thing, then you'll be eating like a thin person.
RULE #4: Taste everything, eat nothing. This doesn't mean you can't EAT anything. You will eat plenty of full portions of things, but you don't always need to do it. Tasting little bits of the very best foods offers enough that satisfies those cravings, but without so many harmful calories. So, how do you pull off little tastes?
For example, when you know you're going to a party, holiday dinner, event, etc that will offer opportunities for overeating, the worst thing you can do is to starve yourself all day because you think it will allow you to eat more. Do just the opposite: eat a simple, sensible breakfast; have a healthy, light lunch; and right before the party have a healthy snack. The calories you save by having a healthful snack before you are faced with temptation will more than make up for the calories you spend.
RULE #5: Pay attention. When you barrel through the food on your plate as if you're in a race, do you really taste what you're eating? Did your body even register that it had a meal? Eating consciously makes food worth its calories. It also helps you become choosier about what you eat. Here are some tips for learning how to do it.
*Taste your food. It takes two seconds to shift your attention to what you are doing and actually taste what you're eating. Then, the food will register as an experience.
*Quit multi-tasking while eating. Don't eat while doing something else, like watching TV. This might be impossible all the time, but it's a good goal.
*Always sit down to eat. When you eat standing up, you won't feel satisfied because you're not really thinking about eating. Those bites while you're cooking really add up. If you don't eat until you're ready to make yourself a plate and sit down, you'll save hundreds of unnecessary calories.
*Make food special. In a restaurant, you pay to have your food made special. So why shouldn't you do it at home? To make a salad, don't just grab some iceberg lettuce out a bag. Choose fresh, crisp greens, put some bright colored veggies on it, and top it with almonds or crumbles of feta cheese. If your food is really worth it, you'll be more likely to pay attention.
RULE #6: Downsize now. If your portion is small, you can eat absolutely anything that really sounds good to you. These simple tricks will take the guess work out or even having to break out the measuring cups and spoons.
*Small plates. If you put a little food on a big plate, you're going to feel cheated. Try using a salad plate instead of a full-size dinner plate for your meals and snacks at home. Keep those plates in the front of your cabinet, and grab them first.
*Ramekins. Never eat anything out of the bag; use a ramekin for decadent treats like ice cream or chips.
*Mini-muffin tin. Instead of baking big cakes and loaves, bake mini cupcakes and muffins-automatic portion control.
*Chopsticks. Although you can certainly use regular utensils, chopsticks are fun and can help you slow down.
*Small juice glasses and dessert wineglasses. Save the big tumblers and pint glasses for water. For everthing else, use smaller glasses.
RULE #7: Know thyself. There isn't one certain method of eating that works for everyone. (Like eating every 2-3 hrs.) You're the one in control-not the food, and not any kind of diet. Get to know yourself and what works for you!!!
Source: Health Magazine
Wednesday, May 13, 2009
Thursday, May 7, 2009
Exercise of the week...side ball squat
Here's a great twist to the side lunge...take a stability ball and put one foot on top (from the side). Next grab a weighted medicine ball and hold at chest. As you push the ball out to the side and squat with other leg, bring medicine ball out in front of you (or up above your head).
This will challenge your core and balance a little more, guaranteed to scorch fat and calories!!!
This will challenge your core and balance a little more, guaranteed to scorch fat and calories!!!
Sunday, May 3, 2009
25 Fast, New Fat-Burners!
First of all, I have to apologize for my lack of posts lately. It's been a very busy month for me with my preparing for my bootcamp class amoungst many other things. Unfortantely, it's not going to slow down these next few months, but I promise to make more of an effort to update this blog more regulary. Remember, if you have any ideas or questions that could possibly go on this blog, please send them to me!!!
Here's 25 small tricks to crank your calorie-blasting way up!!!
1. Linger in the dairy aisle. Women burn more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day. That's three to four servings of dairy.
2. Break a sweat in bursts. If you can't get an hour/day of exercise, try doing two 30-min workouts. Some studies have even shown that this method can actually burn more fat than exercising 60 continuous mintues. And it helps for those with tight schedules, kids, and whatever else keeps you from fitting in exercise.
3. Eat more meat...and eggs and beans. In a recent study, people who got 40% of their daily calories from protein lost significantly more body fat than those whose diets had only 15 % protein, even though they consumed the same number of calories.
4. Start hard, finish easy. Studies have shown that cyclists who ramped up the intensity during the first half of their workout and slowed down during the second half torched about 23% more fat than those who moved from low to high intensity. Same goes with any other kind of exercise.
5. Start with whole grain. People who down whole-grain cereal first thing in the morning burn more fat during the day and during exercise than those who eat more-quickly-digested fare, like a bagel.
6. Don't hang on for dear life. If you cling to the handrails of your stepper or elliptical, you put less stress on your larger, more powerful lower body muscles-and burn fewer calories. If needed, grip loosely for balance only.
7. Walk with Nordic poles. You'll increase your calorie-burn by 20%-plus, it'll feel less taxing.
8. Interval train. Studies have shown that women who did 20 minutes of intervals on a bike torched three times as much fat as those who stayed at one pace for 40 minutes.
9. Crank it up. Vigorous aerobic exercise for 40 minutes makes your body burn calories at a higher rate for nearly a full day afterward.
10. Pump iron. Resistance training increases your resting metabolic rate by about 7%, so you'll burn more calories throughout the day, even while sitting on your butt.
11. Two words: circuit train. My personal favorite and tried-and-true method for losing body fat. Instead of resting for 60 sec between weight-lifting sets, move straight from one exercise to another to keep your heart rate up and maximize calorie burn. Even better, combine multiple muscles into one exercise thereby maximizing time as well (I call this power circuit training).
12. Drink green tea. Testers who downed a green tea supplement boosted their metabolism by 4%, compared with those consuming a caffeine supplement or placebo.
13. Use more olive oil. People who ate a diet high in monounsaturated fats burned mroe fat over 4 weeks than they did on a diet high in saturated fats, one study found.
14. Strength train last. You'll obliterate more calories if you lift weights after cardio (not before).
15. Go for yogurt. People who included yogurt in their diet plan ditched 22% more weight and 61% more body fat than those who simply trimmed calories. My personal fave-yogurt parfait. Layer low or non-fat PLAIN yogurt with mixed berries (I buy the frozen kind) and granola in a tall glass (and then add another layer). Scrumptous, filling, and a great meal and way to ante up the calcium, not to mention the vitamins and mineral from the fruit too (without all the sugar).
16. Bring your I-Pod. Exercisers who listened to music lost more weight and body fat-and worked out more consistently-than those who didn't.
17. ...and adjust your playlist. Throw some fast-faced songs into your musci mix. You'll work out harder and faster, burning more calories and fat. Plus, it'll feel easier!
18. Wolf some protein. A calorie is a calorie, but your body burns about 25-30% of them while digesting 100 calories of protein versus only 7 of them while digesting 100 calories of simple carbs.
19. Think uphill. Forget flat treadmill walking, crank up the incline and you'll jack up the calories burned.
20. Fidget. Sounds silly, but people who jiggle their legs, talk with their hands, and incorporate small movements into their day can burn as much as 350 extra calories daily.
21. Stand when you take a call. It'll burn about 20% more calories than sitting.
22. Believe it. Take note of all your daily activities-taking the stairs, walking, holding kids, carrying groceries, etc and you're bound to do them more.
23. Add fish oil-and move. A recent study showed that people who took 6 grams of fish oil every day and exercised three times a week lost more fat than those who just took fish oil, or took sunflower oil.
24. Use your arms and legs. A workout that requires coordinating arm and leg movements, such as swimming or step aerobics, feels easier than one that uses only one major muscle group. That makes it more likely you'll do it again tomorrow-keeping the fat burning going.
25. Opt for a Wii. Playing active games on the Nintendo Wii (such as tennis and boxing) knocked out more calories than using the Xbox 360. Even better? Wii FIT.
Source: health.com
Here's 25 small tricks to crank your calorie-blasting way up!!!
1. Linger in the dairy aisle. Women burn more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day. That's three to four servings of dairy.
2. Break a sweat in bursts. If you can't get an hour/day of exercise, try doing two 30-min workouts. Some studies have even shown that this method can actually burn more fat than exercising 60 continuous mintues. And it helps for those with tight schedules, kids, and whatever else keeps you from fitting in exercise.
3. Eat more meat...and eggs and beans. In a recent study, people who got 40% of their daily calories from protein lost significantly more body fat than those whose diets had only 15 % protein, even though they consumed the same number of calories.
4. Start hard, finish easy. Studies have shown that cyclists who ramped up the intensity during the first half of their workout and slowed down during the second half torched about 23% more fat than those who moved from low to high intensity. Same goes with any other kind of exercise.
5. Start with whole grain. People who down whole-grain cereal first thing in the morning burn more fat during the day and during exercise than those who eat more-quickly-digested fare, like a bagel.
6. Don't hang on for dear life. If you cling to the handrails of your stepper or elliptical, you put less stress on your larger, more powerful lower body muscles-and burn fewer calories. If needed, grip loosely for balance only.
7. Walk with Nordic poles. You'll increase your calorie-burn by 20%-plus, it'll feel less taxing.
8. Interval train. Studies have shown that women who did 20 minutes of intervals on a bike torched three times as much fat as those who stayed at one pace for 40 minutes.
9. Crank it up. Vigorous aerobic exercise for 40 minutes makes your body burn calories at a higher rate for nearly a full day afterward.
10. Pump iron. Resistance training increases your resting metabolic rate by about 7%, so you'll burn more calories throughout the day, even while sitting on your butt.
11. Two words: circuit train. My personal favorite and tried-and-true method for losing body fat. Instead of resting for 60 sec between weight-lifting sets, move straight from one exercise to another to keep your heart rate up and maximize calorie burn. Even better, combine multiple muscles into one exercise thereby maximizing time as well (I call this power circuit training).
12. Drink green tea. Testers who downed a green tea supplement boosted their metabolism by 4%, compared with those consuming a caffeine supplement or placebo.
13. Use more olive oil. People who ate a diet high in monounsaturated fats burned mroe fat over 4 weeks than they did on a diet high in saturated fats, one study found.
14. Strength train last. You'll obliterate more calories if you lift weights after cardio (not before).
15. Go for yogurt. People who included yogurt in their diet plan ditched 22% more weight and 61% more body fat than those who simply trimmed calories. My personal fave-yogurt parfait. Layer low or non-fat PLAIN yogurt with mixed berries (I buy the frozen kind) and granola in a tall glass (and then add another layer). Scrumptous, filling, and a great meal and way to ante up the calcium, not to mention the vitamins and mineral from the fruit too (without all the sugar).
16. Bring your I-Pod. Exercisers who listened to music lost more weight and body fat-and worked out more consistently-than those who didn't.
17. ...and adjust your playlist. Throw some fast-faced songs into your musci mix. You'll work out harder and faster, burning more calories and fat. Plus, it'll feel easier!
18. Wolf some protein. A calorie is a calorie, but your body burns about 25-30% of them while digesting 100 calories of protein versus only 7 of them while digesting 100 calories of simple carbs.
19. Think uphill. Forget flat treadmill walking, crank up the incline and you'll jack up the calories burned.
20. Fidget. Sounds silly, but people who jiggle their legs, talk with their hands, and incorporate small movements into their day can burn as much as 350 extra calories daily.
21. Stand when you take a call. It'll burn about 20% more calories than sitting.
22. Believe it. Take note of all your daily activities-taking the stairs, walking, holding kids, carrying groceries, etc and you're bound to do them more.
23. Add fish oil-and move. A recent study showed that people who took 6 grams of fish oil every day and exercised three times a week lost more fat than those who just took fish oil, or took sunflower oil.
24. Use your arms and legs. A workout that requires coordinating arm and leg movements, such as swimming or step aerobics, feels easier than one that uses only one major muscle group. That makes it more likely you'll do it again tomorrow-keeping the fat burning going.
25. Opt for a Wii. Playing active games on the Nintendo Wii (such as tennis and boxing) knocked out more calories than using the Xbox 360. Even better? Wii FIT.
Source: health.com
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