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Weight Loss : Breakfast

When you start your journey to better health, odds are your breakfast routine needs a change. Most of us feel the most hurried during the early hours, and breakfast is often less than healthy and less than satisfying. These breakfasts are meant to provide you with energy and nutrition, while also staving off hunger until lunchtime. Whether you’re an egg-casserole lover or prefer something a bit sweeter like pancakes and oatmeal, you’ll find a recipe that suits you. Chocolate-Almond Quinoa Breakfast Bars  Butternut Squash + Turkey Sausage Casserole  Veggie Breakfast Casserole  Easy Egg Muffins  Microwave Cheesy Bacon ‘n Egg Grits  Cottage-Cheese Pancakes w/ Raspberry Jam  Blueberry-Almond Oats  Quick Lemon-Raspberry Oats Strawberry Smoothie  Peanut Butter-Banana Smoothie

Weight Loss : Success Tips for Weight Watchers Freestyle

Success Tips for Weight Watchers Freestyle So, you started Weight Watchers Freestyle and you want to set yourself up for success as best as you can. Here are some tried-and-true tips others have followed that you can use: Plan your meals Armed with the 0-point food list, you want to plan out each meal, each snack, and each dessert. Planning ahead is absolutely key when it comes to sticking to your goals. It makes grocery shopping way easier, and ensures you never find yourself hungry and without an idea of what to eat. Some people really like planning, but if you aren’t one of them, set aside a time at the beginning of each week when you aren’t busy and stick to the routine. It will become a habit.  Include a lot of 0-point foods into each meal There are over 200 foods on the Freestyle 0-point food list, which is really good news. To take advantage, you want to plan meals that use as many of these foods as possible. This keeps the point count of each meal really low. For example, a lunch …

Weight Loss Tips That Really Work

Sometimes losing weight is not easy. This can be for a variety of reasons, but one reason in particular is that you can’t figure out a system that works for you. Getting a system and rhythm in place is the best thing for your weight loss goals and here are a few tips that might help. For most people, drastically cutting down on sugar is a sure path to weight loss. Cut foods that contain added sugars from your diet. However, continue eating foods that have natural sugar, like root vegetables or fruits. There are products and pills available which promise fast weight loss and you should always avoid them. You may lose some weight quickly, but you will likely gain it back when you discontinue taking it. For weight reduction, go with leaner forms of meat. Replace some of your creamy, heavy sauces with a basic salsa mix or something light. The salsa and chutney will add taste to the meat and keep it from being dry. Chutneys come in a wide variety of flavors and make your proteins stand ou…

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When you're trying to drop pounds,
little things make a BIG difference. 
Here
are 22 tips that are difference-makers.
1. Drink a glass of skim or 1% milk as soon as you wake up.
Some
quick protein
 before you step in the shower energizes you and can end
cravings for an Egg McMuffin, doughnuts, or Pop Tarts.
2. Wake your body up with a couple minutes of
push-ups.
While it can be tough to roll out of bed and exercise, this exercise may be just the
thing to cure you of snooze bar-itis.  Burns 20 or so calories
3.  Carry a 1-liter bottle of water wherever you go.
Water helps
burn calories and metabolize fat.
  Fills you up, too, when you
drink 16oz before a meal, so you don't eat as much.
4.  Eat lots of the right foods.
Okay, you already knew this.  But are you doing it?  Losing weight doesn't mean
deprivation.  High-quality protein foods, plus foods high in fiber and water content
fill you up without adding a lot of calories:
•  Skim or 1% milk
• Vegetable or minestrone soup
• Vegetables
• Berries, citrus, melons
• PLAIN
 yogurt (you can add fresh fruit for your own "fruit on the
bottom")
• Cottage cheese, chicken, turkey, seafood
5.  Dilute fruit juices.
Fruit juices can
pack the calories
 in a jiffy.  A 16oz bottle of cranberry juice blend tallies 340 calories.  And a lot of it is empty calories in the form of sugar.  If
you MUST drink juice (and I don't recommend it) drink half, then fill the rest with
water.  You'll barely know the difference.
6.  Brush your teeth when you're hungry.
Sometimes the taste of toothpaste can
dull a sugar craving.
  Better yet, brush
right after dinner - that may help you to not eat that late night snack.  Why waste
a great smile?
7.  If you're starving, contract your abs for 15-30 seconds.
Firming up your abdominals can
cut the flow of chemicals
 that trigger hunger
pangs.
8.  Eat your foods in order.
Eat your protein
first.
  You won't get the insulin spike associated with
carbohydrates, so your
blood sugar is more stable.
  That'll keep you from
overdoing the carbs at your meal.  Then proceed to eat your carbs (the fruits or
veggies), then a little bit of fat (like nuts, or a veggie stir fry in olive oil).  By the
time you're done with your protein, you won't be able to eat as much carbs & fat.
9.  Listen to slow music while you eat.
Studies show
 that people who listen to slow music during a meal
eat less.
Makes sense, doesn't it?  I mean, if you were to listen to heavy metal music, your
heart's going to start pounding, your stress level increases (whether you like the
music or not), and you eat faster.
10. Eliminate, or severely ease up on starches.
Potatoes, cereals, rice, pasta, breads, bagels, etc.  These foods shift your
pancreas
 into overdrive, shooting high levels of insulin into your bloodstream to
bring down high blood sugar levels.  Problem is, insulin is the
gatekeeper for fat,
holding onto it with a vice-like grip.
Fruits & veggies,
 lots of 'em.  Better nutrition
for fewer calories.
11. Keep a glass of water and a bowlful of grapes by your nightstand.
If you wake up hungry in the middle of the night, the fruit and water
saves you a
trip to the kitchen,
 where the ice cream/cake/pie/doughnuts/etc. beg for your
companionship.
12. Use  condiments.
One of the best ways to
make not-so-tasty foods tasty
 is to use condiments
like mustard, Worcestershire sauce, or BBQ sauce (in moderation – sugar &
higher calories).  They're generally low in calories, and add zing to a boring meal.
13. Smell your food.
Studies show that once you start eating, smelling your food can
make you stop
eating sooner by satisfying you faster.
14. Drink your coffee black.
If you're a milk & sugar person, this may be the toughest tip on the list.  Let's do
some number crunching: a cup of black coffee has 10 calories and no fat.  A
caffe' latte at the coffeehouse has a waist-expanding 210 calories and 11 gm of
fat.  If you eliminated the latte over the course of a year,
you can lose 21
pounds
 alone from this little adjustment.
15. Have  a protein appetizer for lunch.
Have a few slices of chicken or turkey from the deli, or cottage cheese to keep
you from gorging on a high-calorie lunch (the reason why your butt drags in the
afternoon).
16. Pep up with peppers.
Eating spicy foods makes you
eat more slowly, fill you up faster, and slightly
increases your metabolism,
 3 great reasons to add that Cajun spice to your
catfish when you bake it.
17. Chew  gum.
You know when you're eating too much, but then, sometimes you don't stop
eating anyway.  So, pop a mint-flavored piece of gum into your mouth.  It
changes the flavor
 of everything, and makes further helpings of food hard to
swallow.
18. Keep serving plates
OFF
 the table.
Looking at a 9 lb. meatloaf in front of your face guarantees you won't be satisfied
with two paltry slices.
19. Pitch the diet sodas.
Just because they're low in calories means diddlysquat.
Research
 finds that
people who drink artificially sweetened beverages
may actually eat MORE
food.
 This is another tough one, but TOO BAD.  Scrap 'em.
20. Be  the last one with food on your plate.
Many of us were raised with a "clean your plate" mentality.  People with weight
problems tend to eat fast and are usually the first to finish.  Just be sure to come
in last.
21. Alienate your friends.
No, not really.  However, psychologists have a theory that you eat more when
you're with company than you do when you eat alone.
22. Don't skimp on first servings.
If you take too little, you're back for more, and your plate has more food on it the
second time around.  Cover your plate
the first time,
 and make certain that most
of it is lower-calorie fruits/veggies, and the rest from protein.

جديد قسم : fitness

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