Diet for Fitness

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The research found that women who keep food diaries, eat about 20 percent less food than those women who do not have food diaries. A Recent study found that people tend to consume an extra 110 calories per weekend day, from fat and alcohol. Then down or cut out calories from sauces, dressings, drinks, spreads, snacks and condiments. They could make the significant difference between weight loss and gain. Here are some healthy diet tips to remain fit and healthy.

 

Add calories

Add 15% to some calories you think you are eating daily. If you are consuming 1500 calories a day and still not losing weight, then add more 150 calories to your guesstimate. Adjust your eating habit accordingly.

 

After breakfast, stick to water

After breakfast, drink orange juice. But focus on water instead of soda or juice throughout the rest of the day. From soft drinks, the average American consumes an extra 250 calories a day. That’s nearly 25 pounds or 100,000 calories a year. Food does trigger a sense of fullness instead of sugary drinks.

 

Wait until the stomach rumble before you reach for the food

It is stunning how often you eat out of frustration, boredom, habit or nervousness. In fact, we have forgotten what physical hunger feel like. If we are hankering for some particular food, then it is a craving, not hunger. If we would eat anything we could get our hands on, chances are we’re truly hungry. Find ways to tame stress, express love and relieve boredom, other than eating.

 

Sniff an apple

A peppermint or a banana when you feel hungry. According to research, the more frequently we sniffed, the less hungry we were and the more weight we lost, an average of 25 pounds. Sniffing the food tricks the brain into thinking we’re eating it.

 

Bulk up the meal with veggies

We can eat twice as much pasta salad filled with veggies like tomatoes, broccoli and carrots for the same calories as the pasta salad sporting just mayonnaise. Same goes for omelets, stir- fries and other veggie friendly dishes. If we eat a 1:1 ratio of grains to veggies then the high fiber vegetables will help satisfy our hunger before we overeat the foods.

 

Avoid white foods

Significant amounts of carbohydrates from added sugar and white flour can wreak havoc on our blood sugar and lead to weight gain. Avoiding white flour, white rice and sugar, we should eat plenty of brown rice and whole- grain bread.

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