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| Wellness Tips |
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| 10 DIETARY TRICKS FOR CUTTING BODY FAT |
- AVOID TEMPTATION: Rid your cupboards and refrigerator of tempting and unhealthy foods such as sweets, candy, ice cream, soda, sugary drinks, chips, cookies and cakes. Stock only healthy snack foods such as frozen or fresh fruits, cut-up veggies, nuts, low-fat popcorn and low-fat cheeses, yogurt and cottage cheese. Make your house a temptation-free zone.
- FILL UP ON FIBER: Add fiber to your diet. Simply going from 12 grams of fiber a day to 24 grams can block the absorption of nearly 100 calories. The best sources of fiber are whole grains, berries, beans, legumes and vegetables.
- PLAN YOUR MEALS: Eating “healthy” requires some advance thought and preparation. For example, write a tentative menu for the week. Make sure to include at least 3 servings of vegetables and 2 servings of fruit per day. Also, have an “emergency backup” healthy meal that can be prepared in a few minutes.
- ADD PROTEIN TO YOUR MAIN MEALS: Adding protein to your meals, especially breakfast, minimizes blood-sugar spikes and dips and helps you burn extra fat. Healthy protein sources are turkey, fish, chicken, beans and rice, low-fat cottage cheese, mozzarella cheese on whole grain toast, soy protein powder in a smoothie, soy nuts, low-fat yogurt and peanut butter on whole grain bread.
- DON’T DRINK CALORIES: Sodas have over 36 grams (11 tsp) of sugar per serving and many fruit juices contain about as much. If you want to drop fat, simply substitute plain water with a hint of lemon, sparkling water or low calorie flavored water for sodas and juices.
- GRAZE ALL DAY: Eating several small meals a day keeps your blood-sugar levels stable which results in reduced cravings for unhealthy food and less overeating.
- CUT THE CAFFEINE: The caffeine in coffee and sodas may give you a temporary energy boost but can backfire by later zapping your energy. This usually results in increased cravings for high energy, fattening foods like sweets and processed carbohydrates. It can also disrupt your sleep pattern, which can stimulate sweet cravings.
- GET AT LEAST FIVE A DAY: Eating at least 5 vegetables and fruits a day gives your body magical phytonutrients that can protect you from cancer, heart disease and aging. Also, there are certain minerals found in fruits and vegetables that enhance your cells sensitivity to insulin, which helps you burn more bodyfat.
- DOWNSIZE PORTIONS: Believe it or not, the number one dietary reason for weight gain is not poor food choices but eating too much. A proven way to minimize your serving size intake is to weigh and record your food intake for a week so that you can train your eyes to get a “real” visual of what a serving size is.
- REMEMBER FAT CAN BE YOUR FRIEND: Adding “healthy-fat” foods like olive oil, cold water fish, peanut butter and almonds to your diet can improve your heart and brain, and can also help reduce your appetite for sweets by increasing the circulation of brain serotonin. This hormone helps you feel more relaxed, less stressed and reduces your sweet cravings.
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