Welcome to Part Three of my series on "A Thinner Me in 2013". I hope you've learned a few new facts about eating healthier and have made a few changes that will lead to a healthier you. Here are some suggestions for five new behaviors that can lead to weight loss.
- Be Wary of "Diet" FoodsI can't tell you how often I actually gained weight on foods labeled "low fat" or "fat free". Often these products are loaded with sugar to make up for the taste lost when the fat is removed. Since many "diet" foods are also highly processed, you end up getting fewer nutrients and lots of empty calories. I finally learned to stay away from these so called "diet" foods and learned to eat smaller helpings of a higher-fat food periodically. It's a behavior change that will last a lifetime.
- Inspect Food Labels
Women who regularly read food labels are, on average, 9 pounds lighter than those who don't do this, research from the U. S. National Health Interview Study found .You don't need a calculator; just scan the label for calories and other nutrients. If one brand of yogurt has 12 grams of sugar and another has 20, you know which one to chose. For so many years, I never read food labels. When I joined Weight Watchers, I learned to look at labels. I compare values on carbs, fat, sodium and sugar. I look at the amount of fiber. All this information helps me make better choices and it will help you, too. - Snack OftenI had always been brainwashed to think that snacks were "bad" yet data show that people who snack twice a day lose more weight than those who eat three meals. on be between breakfast and lunch; the other, between lunch and dinner. (No eating after 8 p.m.) Snacking helps keep insulin levels fairly constant, which prevent hunger and overeating at lunch and dinner. You must choose healthy snacks like a handful of nuts, baby carrots and hummus, or a piece of fruit. No Pay Day or Baby Ruth candy bars. As my mother always told me "Use your head for something other than a hat rack".
- Chew Gum
Although my dentist might not approve, chewing gum can help keep the weight off. Chewing gum releases hormones that signal your brain that you're full. helps "the Nibbler" who tends to sample food while cooking or watching TV. You can always chew sugar-free gum; the sugared kind promotes tooth decay and defeats your weight loss goals. - Don't Eat Out For Two WeeksDining away from home is fraught with potential problems; you don't know how the food is cooked and you tend to eat larger portions than you should. Restaurant portions can be three times larger than "normal" serving size. What's a healthy portion? Fruits and veggies should be the size of your fist; meat should be no bigger than a deck of cards; fish should be the size of a checkbook. Two weeks will give you time to be more knowledgeable about food, portion sizes, and preparation. you'll be better equipped to make good food choices.If you choose to disregard the suggestion about two weeks of not eating out, check the restaurant web page and decide what you'll have in advance. You can find out the calorie counts and information on carbs, fats, and sugars in each dish.
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