Timeless Nutrition Tips...
Diverse dieting, such as a multi-course meal, keeps you from getting tired of the taste of food so you tend to eat and weigh more. Or to put that another way, eating the same foods over and over could make you bored with those foods and as a result, you may eat less of them!
In a recent study, participants who were given a four-course meal of sausages, bread and butter, chocolate dessert and bananas ate 44-percent more than those who were limited to the same food - in one case, yogurt, for each course.
Still, even a small decrease in diet variety can help your waistline. Instead of having potato chips, ice cream, cookies and candy in your home, pick one.
Don't go overboard
The monotony of a tuna sandwich for lunch every day might just drive you to buffet-style overindulging. Plus, eating the same foods over and over isn't really good for you - you should mix in different fruits and vegetables, etc.
If you visit the candy machine, sticking with gum may help you control calories calories. At 5 - 10 calories a sugar-free stick, it's a good alternative to hard candy, which is loaded with sugar and can contain up to 50 calories per little piece. And how many of us ever stop at one? One more bonus: Getting your jaw moving to chew burns about 12 extra calories per hour!
Time to Eat
Learning to differentiate between physical hunger and psychological hunger can help you control your weight. For instance, instead of eating lunch just because your brain says it's noon, try listening to your body. Learn how your body tells you that it's hungry. Is your stomach growling? Do you become tired when you're hungry?
You should eat only when you feel hungry and quit eating when you feel full. If you consume more calories than your body needs at any given time, your body stores the extra calories as fat. If you continue to overeat, you'll just continue to increase the amount of fat.
Clinical Fatty Acid Deficiencies
Clinical fatty acid deficiencies are rare. If you try to remove most of the fat from your diet on purpose, you could come up short of the optimal levels. Essential fatty acid (EFA) deficiency can impair fat burning, reduce your energy and cause a whole host of other problems. In addition, low dietary fat levels are correlated with low testosterone levels. For someone trying to become leaner and more muscular, this spells disaster.
See More, Eat More?
The larger the serving size, the more you are likely to eat, says a study from Pennsylvania State University. Researchers told 51 men and women in their 20's to eat as much macaroni and cheese as they wanted at a no-cost lunch. It did not matter if they were male or female or overweight or trim.
When the portions (either on their plates or on a serving dish) were large (35 ounces), on average they ate about 30-percent more calories than when the portions were smaller (18 ounces).
What is more, the people reported feeling no fuller after eating the big portions than the smaller ones.
If you are trying to cut calories, shrink your servings. Some suggestions: Order a small, split a dish with someone else, or stash half of what you are served in a doggie bag before you start eating.
Healthier Food Substitute Suggestions
- Instead of a graham cracker, have an oatmeal cookie.
- Instead of a low-fat cookie, have half of a peanut butter and jelly sandwich.
- Instead of baked chips and salsa, have small stone-ground whole-wheat pita with hummus.
- Instead of a bagel, have a piece of banana bread. Better yet, eat just the banana.
- Instead of jellybeans, have 2 tablespoons peanuts.
Choosing a Sensible Portion Size
When eating out...
- Choose a small or medium portion size. This includes main dishes, side dishes, and beverages as well. Remember that water is always a good option for quenching your thirst.
- If a main dish portion size is larger than you want, order an appetizer or side dish instead. Or share a main dish with a friend.
- Resign from the clean your plate club! When you’ve eaten enough, leave the rest. If you can chill the extra food right away, take it home in a doggie bag.
- Ask for salad dressing to be served on the side so you can add only as much as you want.
- Order an item from the menu instead of the all-you-can-eat buffet.
- Once or twice, measure your typical portion size of foods you eat often. Use standard measuring cups. This will help you estimate the portion size of these foods and similar foods.
- Be especially careful to limit portions of foods high in calories, such as cookies, cakes, other sweets, and fats, oils, and spreads.
- Try using a smaller plate for your meal.
- Put sensible portions on your plate at the beginning of the meal, and don’t take seconds.
Choosing sensible portions is a key to controlling calorie intake and getting or keeping your weight in a healthy range.
Diet Downfalls to Avoid
Many of us feel sure we are vigilant regarding what we eat, but new research shows forgotten nibbling could undermine your diet success.
Stolen bits and tastes such as a handful of M and M's or a few tastes of that favorite cookie dough can rack up a few hundred calories, which in turn can put on pounds quickly.
Eating while distracted can cause this forgotten nibbling, also. So if this is forgotten nibbling, how do we stop ourselves?
Avoid eating when your mind is elsewhere. Eliminate unnecessary distractions (turn off the radio or set aside the book). Here are a few other ways to prevent mindless-munching.
- A coworker baked scrumptious banana bread for your morning meeting. Take one slice and set it aside to savor when you are back at your desk. If you eat during the meeting, it would be easy to have a slice and a half, or more.
- While cooking or baking, chew gum. You have to take it out of your mouth to sample your cooking so you realize what you are doing.
- Avoid "cleaning-up" your kid's meals. Don't serve as much to start as you can always offer seconds. The minute your kids finish eating, wrap up or toss what is left. (But don't toss it in your mouth!)
- Watching TV - Keep your hands busy by knitting, filing your nails, or playing solitaire or some other hand-held game.
Drowning a Diet?
Beware the stealth calories in sugary juices and sodas if you're trying to lose weight -- they add up fast, and have little nutritional value. Even 100 percent fruit juice, which is packed with lots of great nutrients, can give you much more sugar than you bargained for. Choose water, flavored seltzer, vegetable juices and skim milk instead. Save soda for an occasional treat. Choose fresh fruit over high-calorie fruit juice for loads of fiber and much less sugar.
Ten Things to do Instead of Overeating
01. Call your best friend.
02. Go for a brisk walk.
03. Write a letter to an old friend.
04. Give yourself a pedicure.
05. Read a book to a child.
06. Rekindle an old friendship.
07. Take a few minutes to breathe slowly.
08. Close your eyes and picture yourself at your weight goal.
09. Write in a journal - or start one!
10. Call mom or dad and pace around while you talk - exercise while enjoying a good old-fashioned chat session!