11
Use the Half-Plate Rule
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Fill at
least half of your lunch and dinner plate with vegetables. Vegetables are
nutrient-dense, high in satiating fiber, and low in calories, making them ideal
weight loss tools, says registered dietitian Danielle Omar. "By eating the veggie half of your plate before anything else, you will
take the edge off your hunger, eat less
overall calories, and still feel full and satisfied. Keep eating this way and
the pounds will painlessly melt away."
12
Make Dinner a Buffet
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When you place heaping bowls of food on the table,
over-eating is inevitable. To avoid scarfing down extra bites, keep food on the
stove or counter and spoon it out onto plates from there. When going back for seconds requires
leaving the table, people tend to consider their hunger levels more carefully.
And serving healthier dishes can, of course, help too. These 20 best-ever recipes for Zero Belly are
all weight loss-friendly options we love.
13
Blend Veggies Into Your Oats
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While overnight oats remain a healthy and trendy breakfast, there's one
healthy oatmeal trend that's also making waves: Zoats! The funny-sounding name
actually describes a very straightforward (but delicious) dish made from
shredded fiber-filled zucchini, oatmeal, milk, spices and nutrient-packed
add-ins such as nuts and fruit. We love how the dish makes it easy to add
veggies to your morning meal—somewhere it's rarely found. Another win: Adding
zucchini to your oatmeal adds bulk to your breakfast bowl without the need for extra cereal, ultimately saving you
calories.
14
Hide Your Vices
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Out of sight, out of mouth? Simply reorganizing your pantry
staples could translate into serious calorie savings. A study published in
the Journal of Marketing found
that people are more likely to overeat small treats from transparent packages than from opaque ones. For this
reason, many nutritionists suggest keeping indulgent foods in the pantry on a
high shelf so that you're less apt to mindlessly grab them.
15
Rise & Shine
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According to Northwestern
researchers, late sleepers—defined as those who wake up around 10:45 a.m.—consume
248 more calories during the day, as well as half as many fruits and vegetables
and twice the amount fast food than those who set their alarm earlier. If these
findings sound troubling to you night owls, try setting your alarm clock 15
minutes earlier each day until you're getting out of bed at a more reasonable hour.
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16
Opt for the Wild Salmon
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We've all been told that salmon, packed with heart-healthy
omega-3s and belly-flattening protein, is
a great way to get strong, lean and healthy. But not all salmon is created
equal. Farmed salmon, which is what's commonly sold in restaurants, can have
the opposite effect on your waistline. Farmed salmon has over 100 more calories and nearly twice as
much fat as wild-caught salmon. Plus, it's much higher in saturated fat and
lower in heart-healthy omega-3s. When dining out, you're better off skipping
the salmon altogether unless you are 100 percent sure it's wild-caught.
17
Crack the Window Open
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Simply blasting the air conditioner, cracking a window open,
or turning down the heat during the winter may help attack belly fat while we
sleep, according to a study published in the journal Cell Press.
That's because colder temperatures subtly enhance the effectiveness of our
brown fat stores—fat that keeps you warm by helping you burn through the fat
stored in your belly. After participants spent 2 hours per day at 62.6 degrees
F for six weeks, their brown fat stores increased.
18
Eat More Often
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Are frequent meals your ticket to a better body? Experts say
so! In a Journal of the Academy of Nutrition and Dietetics study that sampled 2,385 adults, research participants
who ate less than four times a day consumed more calories and had a higher BMI
than those who sat down to eat at least six times. The scientists noticed that those who ate fewer meals consumed most of their calories at night and were more apt
to drink alcohol with their meals while their ever-grazing counterparts tended
to eat healthier, less calorically dense foods. To keep the weight flying off
your frame, nosh on these high-protein snacks between meals.
19
Don't Sleep With the TV On
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Exposure to light at night doesn't just interrupt your
chances of a great night's rest, it may also result in weight gain, according
to a new study published in the American Journal of
Epidemiology. As crazy as it may seem, study
subjects who slept in the darkest rooms were 21 percent less likely to be obese
than those sleeping in the lightest rooms. The takeaway here is a simple one: Turn
off the TV and toss your nightlight.
20
Tap Into Your Emotions
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In a 2015 Orlando
Health survey of more than a thousand respondents, the majority cited their
inability to stay consistent with a diet or exercise plan as their primary
barrier to weight loss success. Sounds common, but here's the kicker: Only one
in 10 of the survey respondents noted their psychological well-being as part of
the equation—and it's likely why nearly two out of three people who lost five
percent of their total weight ended up gaining it all back. Yikes! To unlock
the door to weight loss success and stop emotional eating, try keeping a
journal that tracks your food choices and current mood. Then, look for
unhealthy patterns, which can help you recognize specific emotional connections
you have with food. Once you're more aware of these connections, it will be easier to adopt healthier
eating patterns. Do you always reach for something sugary when you're stressed
or devour fries when you're sad? Instead, try more productive ways to cope,
like going for a brisk walk or texting a friend.
Source : Medical News Today
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