Put a stop to emotional eating
We don’t always eat simply to satisfy hunger. If we did, no one would be overweight. All too often, we turn to food for comfort and stress relief. When this happens, we frequently pack on pounds. Do you reach for a snack while watching TV? Do you eat when you’re stressed or bored? When you’re lonely? Or to reward yourself? Recognizing your emotional eating triggers can make all the difference in your weight loss efforts-
- If you eat when you’re stressed, find healthier ways to calm yourself. Try exercise, yoga, meditation, or soaking in a hot bath.
- If you eat when you’re feeling low on energy, find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.
- If you eat when you’re lonely or bored, reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go out in public to the library, mall, or park anywhere there’s people.
Eat Snacks to maintenance time period
Skipping out on snack time won’t necessarily lead to weightloss, since low calorie consumption can actually slow metabolism. Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes like delayed insulin response which may increase the risk of diabetes. Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks in between.
Make Room for Healthy Fats
Cutting butter and oil can slash calories, and it’s easy to swap in foods like applesauce, avocado, banana, or flax for baking. But, it's important to remember that we still need Fat in our Diets as a source of energy and to absorb the fat soluble vitamins A, D, E, and K. Plus it helps us feel full. Get healthy monounsaturated and polyunsaturated fats from avocadoes, olive oil, nuts, coconuts, seeds, and fish . Bonus tip- Combining fat with fiber has been shown to increase fat’s power to make us feel full .
Eat a low fat, nutrient dense Diet
No surprises here, but a high-quality Diet one with plenty of protein, fruits, vegetables and whole grains is what keeps people satisfied. The fruits, veggies and whole grains are bulky and filling, but their calorie cost is relatively low. Adequate protein is key, since protein is highly satisfying and will keep hunger at bay between meals.
Eat more fiber
Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily, says leading fiber researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., professor of nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs.
Go Walking & Keep it continued
Go walking everyday and keep it continues. 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.
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