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By
Nick Nilsson
1.
Eat smaller more frequent meals - not only is
your metabolism boosted every time you eat something, your body
can more efficiently process smaller meals. Instead of having
3 large meals in a day, try to break them up into 5 or 6 smaller
meals.
2.
Drink more water - regular water intake helps
to flush away waste products in the body. Get at least six to
eight 8 oz. glasses per day. An easy way to do this is to keep
a water bottle handy and drink from it frequently.
3.
Be inefficient - do you need to go to the kitchen
to get a couple of things? Break it up into two trips even if
you can do it in one. Being inefficient like this can easily
double your activity level, burning calories without even trying.
4.
Eat more protein - sources of protein include
foods such as chicken, fish, eggs, dairy, beans, lean red meats,
etc. Your body burns more calories processing protein than either
carbohydrates or fats. Protein also helps to support your muscle
tissue, which burns calories all day long!
5.
Take the stairs instead of the elevator - any
time you can add in a little more physical activity, do it. This
doesn't mean you need to slog up 20 flights of stairs. Even a
flight or two done regularly will add up.
6.
Don't let yourself get hungry - when you get
hungry you will have a much greater tendency to overeat when
you do finally get something to eat. As well, because your body
is starting to go into starvation mode, it will be much more
likely to hold onto whatever you give it.
7.
Order small portions at restaurants - it's tough
to order small french fries when "supersizing" your
order is such a great "value." Take note, however,
your real savings will occur in the calories that don't end up
on your backside.
8.
Eat more fiber - fiber is very filling. By eating
more fiber you will find yourself full sooner. This feeling of
fullness will last a long time as well.
9.
Wait 20 minutes between servings - your brain
takes at least 20 minutes to register that you're full. By waiting
that long, you'll give your brain a chance to realize that you
don't really need any more food.
10.
Cheat on your diet - one thing I always make
my clients promise is that they will cheat on their diet. The
only thing I ask that they do is to cheat ONLY when they have
planned to cheat. By planning when you are going to eat the foods
you crave, you take back control of your eating habits.
This
way you no longer "give in" to your cravings. You "reward
yourself" for sticking to proper nutritional habits. Do
this once or twice a week and you will feel far more in control
of your eating.
In conclusion, if you follow even a few of these 10 easy tips
in the long term, you will certainly notice a difference in your
overall weight and health.
Nick
Nilsson is Vice-President of BetterU, Inc., an internet-based
personal training company. He has been training for more than
14 years and has been a personal trainer for more than 8 years.
He is the author of the training eBooks "The Best Exercises
You've Never Heard Of", "Gluteus to the Maximus"
and "Specialization Training" (click here
now for more information on these books). |
