1. TIPS ON HOW TO LOSE
WEIGHT
By: Gessa Belle G. Balane
2. 1. SNACK, BUT SMARTLY
• Grazing between meals used to be on the
weight-loss hit list. But nutritionists now
know that it's better to satisfy a craving
with healthy grub than ignore it and risk a
junk-food binge later. The best picks are
filling, protein-packed snacks, such as one
stick of string cheese, a tablespoon of
peanut butter on a piece of fruit, or a
medium-size bowl of edamame.
3. 2. TURN OFF THE TV
• Dining while viewing can make you take in
40 percent more calories than usual,
reports a new study. And texting, driving,
or any other distracting activity during a
meal can also result in your eating too
much. Instead, make each meal
something you put on a plate and sit down
to, even if you're eating solo.
4. 3. STEP ON THE SCALE DAILY
• If your regular weight increases several
days in a row, it's a red flag letting you
know you need to cut back a little or beef
up your workouts slightly.
5. 4. SCULPT THREE TIMES A
WEEK
• Doing 5 minutes each of push-ups, lunges,
and squats (in 30-second intervals) will
help build and maintain muscle mass. The
more muscle you have, the higher your
metabolism will be, so you'll torch more
calories as you go about your day.
6. 5. REACH FOR YOUR CELL
• Next time your mind gets stuck on a
certain food, call a friend and redirect your
brain by asking how her day's going.
Research shows that cravings only last
about 5 minutes, so by the time you hang
up, the urge to devour junk will have
subsided.
7. 6. EAT A BIG, BALANCED
BREAKFAST
• An a.m. meal made up mostly of carbs
and protein with some fat keeps blood-sugar
levels steady and hunger pangs
away so you're not susceptible to pigging
out come lunch, studies show. Opt for
something satisfying for your stomach and
taste buds — like egg whites and turkey
bacon with whole-wheat toast.
8. 7. WATCH THE BOOZE
• One innocent-looking margarita or
cosmopolitan can rack up hundreds of
calories that do nothing to quench your
appetite. Treat yourself just on the
weekends and cut back somewhere else
or stick to a glass of wine, light beer, or
vodka and soda — three drinks that each
have about 100 calories per serving.
9. 8. HAVE FRUIT TWICE A DAY
• Fruit has no fat and is mostly water, so it'll
fill you up while leaving less room on your
plate (and in your stomach) for high-cal
fare. Don't freak about fruit's carb count —
we're talking the good kind of
carbohydrates that contain lots of healthy
fiber.
10. 9. STAY ASLEEP LONGER
• Getting to bed just 30 minutes earlier and
waking up 30 minutes later than you
normally do can help you make better food
choices, researchers report. Also, when
you're well-rested, you're less prone to
snacking out of fatigue or stress.
11. 10. VISUALIZE YOURSELF THIN
• When you feel your willpower breaking,
conjure up a mental picture of yourself
when you looked and felt slim. The visual
motivation keeps you focused on your goal
weight and reminds you that
it is attainable, since you've achieved it
before.
