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Choose the small portion. It could be your plate, your spoon, the scoop of food, the size of takeaway container. Put leftovers away so you don't go back for seconds.
kellyjones00 (593)
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Exercise at least an hour a day.
kellyjones00 (593)
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Stay fuller for longer by:
- Eating soups. Plain water empties from the stomach quickly, but water blended with food (i.e., soups) empties more slowly.
- Having mini-meals combining protein, carbohydrates, and vegetables every 2-3 hours. For example:
— egg white omelette with steamed sweet potato and broccoli
— tinned tuna and salad on toast
— protein shake with skim milk and spinach
— stewed beans, rice and pumpkin
— pan-fried tofu (using spray oil) with stirfried greens and boiled millet
— rolled oats with skim milk and berries
- Protein increases satiety, but keep meat choices lean.
- Choose low-GI, less processed, less sugary foods. Stay away from chocolate, lollies, biscuits, cakes and "breakfast bars", as they create sugar cravings for many hours afterwards.
kellyjones00 (593)
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People who eat foods high in calcium excrete more fat. Choose low-fat dairy, like skim milk and skim milk yoghurt.
kellyjones00 (593)
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Diets rarely work, so exercise more to burn off the excess pounds.
[guest]
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Use an electronic fat scale. The Body Mass Index or ordinary bathroom scales don't measure fat. Up to 18% is healthy.
[guest]
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Body Mass Index charts are inaccurate if they are unisex. Generally speaking, men have a higher proportion of muscle mass than women, and women a higher proportion of fat mass than men. Men's body mass is significantly less fatty than women's. Athletes and body-builders are closer to the male chart than female.
kellyjones00 (593)
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Be reminded of how much you've eaten. If eating at a buffet, social meal, barbecue, or "all you can eat" restaurant, deliberately choose foods that mark how much you've eaten or drunk, like meat with bones, fruit with rinds and seeds, a small bottle for your own use. Don't let your plate, scraps and bottle be removed until the end of the meal.
kellyjones00 (593)
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Focus on eating when you're eating. Use cutlery. If you're watching a movie, and are hungry, stop the movie and prepare a proper, balanced meal that takes at least fifteen minutes to prepare. This will help prevent mindless snacking.
kellyjones00 (593)
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What is a treat? Is it really a treat if it helps create arteriosclerosis?
kellyjones00 (593)
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