Finish the Summer STRONG! Here are 10 helpful tips to enjoy the rest of Summer 2013 !
1. Practice long, slow eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full.
Throwing something together for yourself at home is almost always going to involve fewer calories than dining out because you can control the ingredients and the portion sizes.”
3. Plan Ahead
“Know when you’re going to eat and what you’re going to eat,” says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition.
4. Eat Often
Aim for three healthy meals and two small snacks a day, which means you’re eating something around every three hours.
5. Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers “limit their exposure to temptations,” says J. Graham Thomas, Ph.D., a co-investigator on the study, “and have a repertoire of healthy foods they pull from regularly.”
6. Don’t Drink Sugar
Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. “Margarita mix, orange juice, and Coke often have more calories than the alcohol,” Dimmick says.
7. Veg and Fruit Up
Aim to have fruits and vegetables make up half of each meal.
8. What’s your intake?
Count your calories. It’s the only way to actually see what and how much you are having to eat each day.
9. Take it easy on Nut Butter
Athletes love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. “People often end up eating three tablespoons,” says Dimmick. “That’s an awful lot of calories.”
10. Make fiber your friend
Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables.