15 Ways to Lose Weight (without trying)We know that good health is largely dependent on lifestyle choices: what we eat and how much we exercise are core to strength and vitality. But the association between "healthy" eating and deprivation is enntrenched deep in us, which is how we justify giving in to chocolate-box temptation.
We've found a few simple ways to have your cake and eat it without damaging your health: If you match energy in (the kilojoules you eat) with energy out (exercise), you're away. As long as you keep the balance, that choc chip cookie can still be yours. Weight training is a brilliant weapon: it's a great kilojoule burner, and the increased muscle mass that results speeds up metabolism. Bake not Fry We love slap chips. They're the ultimate comfort food. But as we know, they're packed with fats, Why not bake instead? You get the same delicious taste and still have your carb fix. For a quickie bake, boil potatoes in water for about 7 minutes, then cut into strips like fries. Lightly brush or spray with olive oil. Season (something spicy like paprika is delicious). Bake until golden brown. Snack Well Most of us are snackers - apart from anyything else, it's a great boredom-buster. Instead of snacking just for the hell of it, make it a reward for a healthy job well done. An intense one-hour session at the gym deserves a treat, wouldn't you say' Make it small: a 2cm block of dark chocolate instead of the whole slab. The darker the chocolate, the more likely you are to eat less of it. Save the rest for your next post-workout/grumpy mood/comfort food day, If sweet doesn't do it for you, there are a host of savoury snacks that won't balloon your middle, Supermarkets stock several varieties of snack-sized spicy rice cakes - sesame and seaweed are hot favourites. Big Eyes Reducing portion sizes is a great way of enjoying your favourite foods while still staying within the boundaries, especially if you're a finish-everything-on-the-plate kind of gal, Use a smaller plate. You'll be amazed how much less you actually need to eat to feel full: it's our brain that convinces our tummies it wants to eat more when a big plate is still half-full. Water Please Remember when your parents stopped you drinking water before dinnertime, because you wouldn't finish your food; Reverse the rules. Drinking water before (and during) a meal will fill you up, and could prevent overeating. Plus, water is great for your skin. Olive Oil Rocks All fats should be consumed in moderation since they can contribute to weight gain. But dieticians agree that olive oil, a mono unsaturated fat, is the way to go. It helps lower cholesterol and is rich in phenolic antioxidants, which help protect against some cancers and the ravages of ageing. Go the extra-virgin route if you can - it's been through the least amount of processing. Count-er acting Beware hidden kilojoules. A "healthy" glass of orange juice (100%, with no sugar addded) has about 523kJ, compared to OkJ in the same amount of water. If plain water's too boring, add a slice of lemon, orange or ginger for flavour. Cut your juice fix down to half a cup, which is equivalent to a fruit (except minus the fibre and some of the other goodness). There are also plenty of kilojoules in, for example, desirable sandwich fillings like avocado (one 130g avocado has about 1 004kJ), so combine it with chopped lettuce and rocket, or low-fat cottage cheese. Got Milk? Dairy is an essential bone builder, so make sure you get enough - 1 OOOmg - every day. Cut the fat by going for reduced-fat versions; and make yoghurt more tasty by adding fresh, chopped strawberries, mango or a single banana. Here are the figures: full cream milk is 8g fat per 250ml, compared to 19 in skimmed or 5g in 2% milk. Get Label-Wise Sugar-free doesn't mean fat-free. "Healthy" and "slimming" are open to interpretation. Read labels before tossing products into your trolley. Ingredients are often listed in descending weight order, so the earlier it appears on the list, the more of it there is. If you're waistline-watching, aim for no more than 2-8g of total fat per 100g. The good news is that some foods are not as high in kilojoules as we may think. Eating Out Making your own lunch at home is always best, but if your mornings are frantic and you haven't time, then choose your fast food outlet carefully. Delis usually offer healthier choices than burger bars, but avoid the chicken mayo and cheese fillings (or ask for the lower-fat white cheeses). Wraps tend to be lower in refined carbs than sandwiches, and they're much sexier. And in restaurants, don't be afraid to ask for an ingredients list if ordering off a menu.
Shopping Aerobics Get a workout while doing your shopping. Don't drive to the nearest convenience store. Choose the biggest supermarket you know, park as far as possible from the entrance, and zigzag back and forth through the aisles in a haphazard manner. For example, if you have five fruits and veg on your list, put one in your trolley then move onto the laundry section. Then go back for the second veg and so on. By the time you're done, you will have burnt enough kilojoules to have that choc bar. Make a List ....and stick to it. It's amazing what can makes its way into your trolley if you don't make a proper shopping list. Your list should be big on fresh or frozen fruit and veggies with no sugar, fat or salt; and low GI ( glycamic index) grain based foods such as brown rice and wholegrain bread. Avoid ready prepared meals- they lack energy producing properties. Share the Load Finally, if you must satisfy that pizza/chocoolatelcookie/crisps craving, share it. Half is better than whole. You'll get the taste, without too much of the waist. " |