Eat for All-Day Energy Conclusion
Lunch
Turkey burger on a whole wheat bun with 1/4 sliced avocado and sliced tomato and onion
1 c grapes
4 dried apricots
8 oz fat-free cappuccino
Snack
8 oz fat-free latte
2 Tbsp nuts with 1/4 c whole grain cereal
Dinner
3 oz grilled or broiled lean flank steak
1 baked potato with 2 Tbsp low-fat plain yogurt and 1 Tbsp chopped chives
1 c spinach sautéed in 1 tsp olive oil with 1/2 clove minced garlic
Snack
1 packet prepared instant oatmeal
Nutrition info 1,560 cal, 99 g pro, 229 g carb, 29 g fiber, 33 g fat, 6 g sat fat, 95 mg chol, 1,060 mg sodium
Originally published on September 2008
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Slim-Down Strategies You Can Count On
Toss the calorie calculator. When it comes to weight loss, here are the numbers that matter
Weigh yourself 1 time per day
Why It Works Weekly weigh-ins are a staple of many popular weight loss programs, but studies now show that daily weighing is the key to lasting loss. When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight. The reason: “The more often you monitor your results, the quicker you can catch the behavioral slip that causes weight gain,” says Jakicic.
Who It Helped Heidi Hurtz, 29, of Los Angeles. “I was in denial about my size, so I never used a scale. When I started weighing daily, I lost 7 pounds in 2 weeks. I loved the immediate gratification, and eventually lost 77 pounds.”
Add It In Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that’s just 3 pounds if you weigh 150), it’s time to pass up the bread.
Watch no more than 2 hours of TV a day
Why It Works TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. One recent study found that adults who watch more than 2 hours of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day.
Who It Helped Christy Taylor, 27, of Sylacauga, AL. “TV was one reason I weighed 220 pounds. I watched it constantly. My blood pressure skyrocketed during pregnancy, and when it didn’t come down after my son was born, I decided to try to limit myself to one show a day. That was 10 months ago, and I’ve since lost 32 pounds.”
Add It In Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.
October 6th, 2008 at 10:48 am
[...] Healthy Life wrote an interesting post today onHere’s a quick excerpt1 c spinach sautéed in 1 tsp olive oil with 1/2 clove minced garlic. Snack 1 packet prepared instant oatmeal. Nutrition info 1560 cal, 99 g pro, 229 g carb, 29 g fiber, 33 g fat, 6 g sat fat, 95 mg chol, 1060 mg sodium … [...]