Need to shift a couple of kilograms?? let's be clear on one things: there's no shortage of advice. Tips. Rules. Tools. Myths. Secrets. Solutions. Miracles. Wherever you look, the choice is bewildering. ...
Start Doing This.
Do something everyday and it quickly becomes second nature. It makes sense, then, to pick most effective tactics to make part of our lives. So what are they?
Two of our 15listed habits came in way ahead of the others: take 10,000 steps a day and eat breakfast without fail.
'Mindful' eating behavior took our the next three places. Packing it away before noon? Thumbs down.
1st, Take 10,000 steps a day. (Sound hard for me)
2nd, Eat breakfast without fail. (very important !!)
3rd, Never skip meals ( I eat more than 3 meals :P)
4th, Savour each bite/don't eat while doing something else. ( when talking? XD)
5th, Stop eating before you are full.
6th, Eat slowly/put your fork down between bites.
7th, Enjoy your favorite foods in moderation.
8th, avoid shopping on an empty stomach.
9th Target easy wins- eg, have a diet soft drink instead of a regular one.
10th Keep to a shopping list.
11th Have five small healthy meals a day instead of three large ones.
12th Keep a sense of humor.
13th Always leave something on your plate. ( People say waste, so pealse take away if can't finish!)
14th Eat with cutlery, not your fingers.
15th Get most of your calories before noon.
Cooking: How to Lose Weight in the Kitchen??!!!
1st, Grill, steam,bake or microwave your food instead of frying.
2nd, Follow the '1/2 veggies,1/4 protein, 1/4 crabs on your plate' rules.
3rd, Eat whole fruits rather than drink food juice.
4th, Use herbs and spices to flavor meals instead of fatty sauces.
5th, Replace full-fat ingredients with low-fat ones whenever possible.
6th, Cook in liquids instead of oil. ( Oil also liquid rite ?!)
7th, Switch to artificial sweeteners instead of refined sugar. ( I suggest don't put sugar into meal)
Tricks and Shortcuts!
1st, Downsize your portions.
2nd, If you drink, have at least three consecutive alcohol-free days a week( Beer x good !)
3rd, Fools your eyes: use a salad plate for meals instead of a dinner plate; a tall glass rather than a squat glass
4th, Avoid highly refined 'white' foods, such as white bread (salt, sugar in white color)
5th, See what's you're eating: eat from a bowl or plate instead of eating out a bag or jar.
6th, Eat before you go to a party to avoid being tempted by indulgence foods.
7th, Surround yourself with blue: it's an appetite suppressant ( I read article of this also)
Dinning Out
1st, Avoid all-you-can-eat buffets ( I love buffet ,sobs!)
2nd, Order entree-sized meals for yourself or share a main meals.
3rd, Remember: you don't need to clear your plate. (waste again!)
4th, Avoid garlic bread and herd breads. ( Dunno Y, will find out soon!)
5th, Order dressings or sauces on the side ( dressing n sauces is in high fats)
6th, Choose tomato-based sauces on pasta.
7th, Choose sorbets or fruits salad for dessert.
8th, Fill up on water.
Biggest Myths
1st, Drinking hot water will increase your metabolism!!
2nd, Some food have negative calories
* The negative calorie phrase refers to a small list of foods (shown below) which contain such little energy that the body uses more energy to digest and absorb the energy and nutrients. This means that from eating these foods alone, there is potential for a net loss of calories from the body. This negative energy balance is a biological necessity in order to lose weight.
List of negative calories :
| Asparagus | Fennel * |
| Aubergine * | Gourd * |
| Broccoli | Leek |
| Cabbage * | Lettuce * |
| Carrots | Marrow * |
| Cauliflower | Peppers |
| Celery * | Radish * |
| Chicory * | Spinach |
| Cress * | Tomato * |
| Cucumber * | Turnip |
| Apricot | Mandarin orange |
| Blackberry * | Melon Canteloupe * |
| Blackcurrant | Peaches |
| Clementines | Plums |
| Damsons | Raspberry * |
| Grapefruit | Rhubarb ** |
| Guava * | Strawberry |
| Honeydew Melon | Tangerine |
| Lemon * | Watermelon |
* indicates very good negative calorie foods
** Indicates excellent negative calories but stewed without added sugar
3rd, Fasting is a quick and effective way to lose weight. (no suggest this)
4th, Doing sit-ups can flatten your belly.
5th, Cut out crabs after 5pm.
6th, Exercising on an empty stomach will help burn more fat in less time.
7th, Diet alone will lead to sustained weight loss.
8th, Eating less shrinks your stomach over time.
9th, There's a 'fat burning zone' you can reach with low intensity exercise.
What's is on your plate?!?
1st, Unprocessed foods- those closer to their natural state.
2nd, Naked foods: fresh fruits and vegetable not cover with fat, salt ,sugar
3rd, Protein from lean animal, fish and plants sources at every meals
4th, High fiber foods such as wholegrain breads and sweet potatoes.
5th, Plain water (8 glasses per day 2.0 liter)
6th, Low-Gl foods such as oats, legumes and sweet potatoes.
7th, Foods low in saturated and trans fats such as rice, nuts and paste
8th, Low-fat dairy foods such as skim milk and low-fat yogurt.
9th, Zero calorie teas.
10th, Spicy foods that may speed up your metabolism, such as chili.
Top Craving-Busters
1st, Distract yourself with activities.
2nd, Keep pre-prepared vegetable nibbles in your fridge.
3rd, Grad a water bottle.
4th, Give yourself 10mins. Still craving? just have a little bit of the treat.
5th, Eat half and handful of unsalted nuts.
6th, Kill it with caffeine- sip a black coffee or a skim latte, or have a cup of tea.
7th, Brush your teeth.
8th, Chew sugar free gum.
9th, Substitute with a lesser evil. Example, opt for a few potato wedges instead of fries.
What not to Do!!!
1st, Take laxatives.
2nd, Say you'll 'start tomorrow' (start now!)
3rd, Eat ultimate amounts of 'lite foods
4th, Skip meals.
5th, Eat because you're tired or stressed rather than hungry( I will find out how to prevent eating when stress)
6th, Attempt to cut out fat completely from your food consumption.
7th, Think your life will change dramatically once you're slimmer.
8th, Raid the fridge during the night.
9th, Weight yourself daily. ( I did that T_T)
10th, Deny yourself treat foods.
Motivate Me!!!!! ( If don't dun have motivation, it is very hard!)
1st, Tape a list of goals to your fridges. ( maybe all places which u can see:P)
2nd, Keep a food and exercise daily (It works, tried before)
3rd, Reward yourself with regular non-editable treats, such as movie tickets.
4th, Meet up with others trying to lose weight -don't do it alone.
5th, Have a major reward, such as oversea trips, as your ultimate goals
6th, Pay your gym fees fortnightly.
7th, Strip off in front of a full-length mirror every night( no $$ to buy mirror)
8th, Buy clothes that the size you want to be.
How to Fit in More Exercise??!
1st, Walk- it's cheap , convenient and great way to burn fat.
2nd, Be more active in your daily life- take the stairs , park a block away, etc.
3rd, Mix up your exercise to prevent boredom.
4th, Find an exercise friend to keep you company, or a dog or an i-Pod.
5th, Include muscle-strengthening exercise as push up and triceps dips.
6th, Have a solid goal in mind, such as running in a ten-kilometer fun run, and then stick to a training plan.
7th, Do a few exercise during the ad breaks of your favorite TV shows.
8th, Take up dancing or a team sport.
9th, Get a personal trainer so you use your exercise time effectively.
Best-Ever Gadgets
1st, Walking shoes.
2nd, Pedometer.
3rd, Treadmill.
4th, Calorie-counting books.
5th, Bathroom scales.
6th, Tape measure.
7th, Kitchen scales.
8th, Pre-prepared frozen meals.
9th, Meal-replacement systems, such as milkshakes.
10th, Herbal teas.
11th, Personal exercise and toning devices, such as the AB king pro, the Leg Magic and the Easy Shapes.
12th, Weight- loss pills, patches and nasal sprays ( pill x encourage!)
13th, Electric muscle-stimulator devices.
