30 Helpful Hints for a Healthier Weight from Shape Up America!
Here are some everyday, helpful hints to get you started, keep you going, and help you Shape Up:
Never leave home starving. Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.
Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.
Out of sight out of mind: if you must keep tempting treats around, store them out of view, off counter tops and out-of-reach as possible.
TV and meals don't mix. Watching the tube instead of watching your plate lulls you into overeating; so will the food and snack commercials.
Make it a rule in your house to confine your meals to the dining room or kitchen table! And don't eat standing up!
Think before you drink. Alcohol adds lots of calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices.
Begin a meal with non-cream hot soup; it forces you to eat more slowly and fills you up so you won't overeat.
Savor the flavor! Rushing through your meals doesn't give your brain adequate time to register and signal you when you're full.
When dining out, request sauces and low-calorie dressings on the side.
There is no law that requires you to finish everything on your plate.
Prepare a shopping list (with menu ideas in mind) and stick to the list.
Use non-stick pans to reduce the need for cooking with fat.
If you must use oil, try a flavorful one like olive or sesame oil and remember, a little goes a long way.
A pinch of grated cheese (parmesan) or full bodied cheese (blue) will provide a flavorful kick without a lot of calories.
If you cook in large quantities for you family, store left-overs in individual serving size containers.
Nibbling off someone else's plate may seem harmless but those calories do add up!
Drink six to eight glasses of water a day. A beverage before mealtime will also help you feel full faster and longer. Water also helps your body digest
Hide and seek: store really tempting treats in opaque containers or silver foil and stick them in the back of the refrigerator.
Are you stuffed? If you have to loosen your belt a few notches after meals, you're definitely eating too much!
Mashed bananas, prunes, and applesauce are great baking substitutes for fat.
When you choose to eat fast food, choose wisely: skip fried foods; avoid large portions; and opt for a small hamburger.
Sauté foods, if possible, in chicken stock, low-sodium soy sauce, or water instead of fat.
When cooking, broil, bake, roast, boil or stir-fry to leave the fat out.
Sauces and soups can be thickened with a puree of potatoes instead of cream (cornstarch mixed with little water).
Instead of eating directly out of a box, pour a reasonable portion onto a plate or bowl, and put the box away.
If a recipe calls for a cup of oil, cut that amount in half; your taste buds won't know the difference, but your waistline will.
Add spice to your life instead of fat; fresh herbs will perk up any dish without adding calories. Experiment with different ethnic foods and seasonings; they're full of flavor not fat.
Freeze leftovers immediately so you can't raid the refrigerator later.
Seconds, anyone? Watch portion size by dishing out meals and bringing plates to the table. Don't set bottomless bowls and platters where they'll tempt you to reach for more, unless it's a salad or bowl of vegetables. You can never get enough of those greens.
Start saving now. When you reach your Healthier Weight target, you can buy yourself some fashionable new clothes! |