You’ve been faithfully sticking to your diet. You’ve cut down on snacking, sworn off anything that’s been breaded, battered or fried and all but given up desserts. Still, the numbers on your scale refuse to budge. Or worse Yet, the weight you lost has started to creep back on. Don’t give up Yet. Chances are your inability to lose weight is due to a few bad habits that you’re unaware are wrecking your diet. The best way to avoid these traps is to identify your dietary downfalls and then, of course, eliminate them. You can ferret out the excess fat in your diet by making a conscious effort to alter your worst eating habits.
The remedy for this one is easy: pay attention. Bring only a small portion of your favorite snack with you to the TV. This will force you to think twice before making a return trip to the kitchen for more. Storing individual serving sizes of your snacks in plastic bags or bowls, instead of their original packaging, can further reduce the temptation to overindulge. Another strategy: if commercials are your signal to head back to the fridge, find other things you can do when it’s time for a station break. Put away the dishes, fold the laundry, pay your bills, pet the dog.
The second of our tips to lose weight may be familiar one in your household. The kids never clean their plates. You might as well finish it off; it’s only a few bites, right?Unfortunately, those few bites add up, especially when you’re clearing off the table for two or three meals a day. Toss the scraps in the garbage or get someone else to store what’s left in the refrigerator.
lf other family members can indulge in fatty treats with impunity, at least keep goodies out of your sight. Store them in a separate cabinet, preferably one you seldom open. Another tip: Store them in containers that can’t be easily opened. The time it takes you to find the package and open it may give you the time You need to rethink your decision to indulge.
This is an easy habit to fall into when eating out and with most portion sizes so large today, it can be a major problem. instead of stuffing yourself, eat slowly and take the time to really enjoy your meal. Stop as soon as You begin to feel full. Have the remaining portion wrapped up so you can take it home.
More Tips to Lose Weight
While you’re waiting for Your order, it can be incredibly difficult to resist filling up on the butter slathered baked goods or tortilla chips the waiter has placed tn front of you. This is a fat disaster waiting to happen. While it’s OK to have plain bread or hard rolls, say no to chips, muffins, biscuits or anything smeared with butter. Ask the waiter to take it back to the kitchen or, if it hasn’t been served yet, request that it not be brought out. Tell your waiter that his tip depends on you following your tips to lose weight (kidding!).
It’s been shown that dieters underestimate the number of calories they take in by more than 50 percent in some cases. To keep calorie counts under control, learn to visualize portion sizes. For example, a 3-ounce serving of meat is about the size of a deck of cards; a oz-cup serving of mashed potatoes, rice or pasta is about the size of a tennis ball. Relying on fast food for too many meals – While fast-food restaurants offer more lower-fat choices today than in the past, most menu items are still fat-laden diet wreckers. If you pass one of these junk-food havens every day on your way home, change your route and eliminate all temptation. Or, at the very least, limit your fast-food forays to once a week.
Using vacations as excuses to overeat
It’s a once-in-a-lifetime trip and the food is irresistible, but do you want to spend the next year taking off the extra pounds you put on? While you can probably give in once or twice, don’t let it become your vacation routine. Plan ahead: Have a lighter-than-usual breakfast (fresh fruit and toast) and lunch (a salad, easy on the dressing) on those days when you want to indulge for dinner.
Serving meals family-style
Putting serving bowls filled to the brim on the table is an invitation to overeat. A better idea is to fill plates in the kitchen and then bring the plates out to the dinner table. Anyone who wants seconds will have to make the trip back into the kitchen for a refill, which spares you the temptation to sneak “just a taste more.” For most foods, you can cut the amount of fat in a recipe without affecting the taste. Easy substitutions to try: evaporated skim milk for heavy cream in sauces, two egg whites for one whole egg in baking, plain low-fat yogurt instead of sour cream on baked potatoes. Try making one adjustment at a time. Convenience foods like rice mixes, potato side-dish mixes and macaroni and cheese can be prepared without adding butter as called for in the directions. That’s my favorite of all these tips to lose weight.
Making meat the focus of meals
You can trim both fat and calories by using meat as a condiment or side dish and making vegetables, grains and fruit the centerpiece of most of your meals’ negate seven days of hard work in minutes by devouring a gooey dessert. Instead treat yourself to a movie, buy a new pair of earrings or get a massage.
Depression, anger or boredom can send you sprinting to the cupboard for a little comfort. The results – hundreds of excess calories-can long outlast the temporary solace you feel. Before you reach for a cookie or a bag of chips, try a little distraction – start the laundry, load the dishwasher or put away the kids’ toys, heck even re-read all your tips to lose weight -while you wait out the emotional explosion. Keep low-fat snacks, fruits and vegetables on hand for when real hunger hits. A kitchen full of healthful foods leaves you no excuse for going the high-fat route. Rather than banishing brownies forever and risk overdoing it when you finally give in, allow yourself an occasional serving, just be reasonable about Your Portions.
A few more tips to lose weight… Fat-free doesn’t mean all-you-can-eat. While reduced-fat products may allow you to indulge without all the fatty consequences, remember they’re not calorie-free. Indeed, many are high-cal. Besides, a calorie is a calorie, fat-free or not. You can save 8 grams of fat and 60 calories Per cup of milk by switching from whole milk to skim. Hate the taste of skim? Ease into the change by first switching to 2%-fat milk, gradually changing to 1% and then skim. And if you’re a cheese lover, try reduced-fat cheeses for an added savings.
Even if you’ve cut out apparent sources of fat such as margarine, butter, oils and cream, you may be overlooking the less obvious ones. You may be surprised at just where fat is hidden in foods. For example, a single serving of packaged beef-flavor ramen noodle soup can contain as much as a whopping 18 grams of fat, a 3.7-ounce Dunkin’ Donuts bran muffin with raisins contains 9 grams of fat and some brands of butter-flavored microwave popcorn may have as much as 13 grans of fat Per 3-cup serving.
One of the oldest tips to lose weight is the old, “Never go grocery shopping when you’re hungry”. Not only are you likely to buy more than you need, you may also find yourself tossing things into the cart you ordinarily never would. Especially tempting are those high-calorie, high-fat treats that lurk near the register, waiting to catch you in a moment of weakness as you stand in line.