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Hello Fit-NOW Friends!
Please find below the remainder of the article from the Fitness magazine we posted last week.
6. Target weekend calories
A recent study found that on weekends, Americans tend to eat about 82 calories more per day than on the weekdays, most of them from fat and alcohol. that doesn't sound like much, but after a year it adds up to more than two pounds. Weekends are usually a time to let it all go; but losing weight is a precise numbers game, so you can't really afford to loosen the reins too much. Skip the extra margarita and find other ways to relax.
7. Order first
When you're dining out, be the first to place your order. "You can be influenced by other people's food decisions," says Gerard J. Musante, Ph.D., a clinical psychologist and found of Structure House, a residential weight loss center in Durham, North Carolina. If everyone is ordering the burger and fries, for example, you'll be more apt to go with the flow. Set a healthier tone by ordering a salad and the grilled fish.
8. Troubleshoot
When you overindulge (and you will because you're human), don't beat yourself up, but don't slough it off either. Instead, "consider what led you to overeat, and think of ways to ensure it doesn't happen again," says Kirschenbaum. Taking a problem-solving approach reinforces your sense of accountability, a key factor in losing weight. For example, if you scarfed down a tray of appetizers at the office party, was it because you skipped lunch? Were you nervous about an upcoming meeting? Once you think you've nailed the cause, formulate a plan for what you'll do differently the next time you encounter the same situation.
9. Weigh in
Daily weighing is winning weight-loss strategy, according to research from the National Weight Control Registry, which tracks more than 4,000 people who have lost 30 pounds and kept them off for at least one year. "It's essential to know where you are and where you're going, up or down, poundwise," says Raynor. Minor weight gain (up to five pounds) is acceptable if you're trying to maintain, because it could be traced to monthly water retention. "if you're actively trying to lose weight, gaining more then that over a week is a red flag that our calorie intake or exercise plan needs some tweaking," says Raynor.
10. Outwit your appetite
Eating six small meals a day to help control your appetite doesn't work for everybody. "Eating that often increase your exposure to food and ups the chances that you'll be tempted to overeat," says Musante. to control calories, he advises that you have just three meals a day and skip snacks. Musante also notes that the sight of food can stimulate your appetite, so keep it all out of view. "You should even wrap leftovers in aluminum foil, not plastic, so you won't be tempted when you open the fridge," he says.
11. Make a connection
A good support system may help you make better diet and exercise decisions by boosting accountability, says Raynor. A recent study found that people who got support trough fact-to-face meetings with a counselor or through an Internet-based program regained less weight than participants who didn't use either.
12. Take eight (hours)
Shortchanging yourself on sleep lowers the level of the hormone leptin - this can increase your desire to eat and decrease your ability to burn calories. To lose or maintain weight, there's an ideal sleep zone of about eight hours a night, says researchers. According to the National Sleep Foundation, an estimated 71 percent of Americans get less than that on weekdays. If you have trouble getting to sleep, develop a ritual that helps you relax.
When you overindulge (and you will because you're human), don't beat yourself up, but don't slough it off either. Instead, "consider what led you to overeat, and think of ways to ensure it doesn't happen again," says Kirschenbaum. Taking a problem-solving approach reinforces your sense of accountability, a key factor in losing weight. For example, if you scarfed down a tray of appetizers at the office party, was it because you skipped lunch? Were you nervous about an upcoming meeting? Once you think you've nailed the cause, formulate a plan for what you'll do differently the next time you encounter the same situation.
9. Weigh in
Daily weighing is winning weight-loss strategy, according to research from the National Weight Control Registry, which tracks more than 4,000 people who have lost 30 pounds and kept them off for at least one year. "It's essential to know where you are and where you're going, up or down, poundwise," says Raynor. Minor weight gain (up to five pounds) is acceptable if you're trying to maintain, because it could be traced to monthly water retention. "if you're actively trying to lose weight, gaining more then that over a week is a red flag that our calorie intake or exercise plan needs some tweaking," says Raynor.
10. Outwit your appetite
Eating six small meals a day to help control your appetite doesn't work for everybody. "Eating that often increase your exposure to food and ups the chances that you'll be tempted to overeat," says Musante. to control calories, he advises that you have just three meals a day and skip snacks. Musante also notes that the sight of food can stimulate your appetite, so keep it all out of view. "You should even wrap leftovers in aluminum foil, not plastic, so you won't be tempted when you open the fridge," he says.
11. Make a connection
A good support system may help you make better diet and exercise decisions by boosting accountability, says Raynor. A recent study found that people who got support trough fact-to-face meetings with a counselor or through an Internet-based program regained less weight than participants who didn't use either.
12. Take eight (hours)
Shortchanging yourself on sleep lowers the level of the hormone leptin - this can increase your desire to eat and decrease your ability to burn calories. To lose or maintain weight, there's an ideal sleep zone of about eight hours a night, says researchers. According to the National Sleep Foundation, an estimated 71 percent of Americans get less than that on weekdays. If you have trouble getting to sleep, develop a ritual that helps you relax.
Until Next time!
Keep healthy, keep safe and keep going!
Have an awesome day!
♥Fit~NOW~Girl♥
♥Fit~NOW~Girl♥
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