Small changes can add up to big weight losses. All you have to do is to make some simple menu changes and see the pounds disappear…
Losing weight is always tricky and in some cases you may be tempted to cheat on your diet plan. However with the simple menu changes listed here you will not only feel full but actually see those pounds disappear. So what are you waiting for ?!
1. Eat Fat-Melting Foods
Fresh seasonal fruits and vegetables can actually help your body melt away fat. Foods like berries, melons, green beans, corn, zucchini and squash are all high in fiber and low in calories and fat so when you fill up on these skinny selects – and eat fewer calories than your body needs – your body will burn its own fat stores. Sweet and juicy fruits are water-dense, too, so you fill up fast and stay satisfied longer. With 93 per cent water the watermelon is aptly named. Fresh produce is also low in sodium, which helps you avoid fluid retention and after-meal bloat.
2. Toss A Refreshing Salad
Want a skinny but nutritious meal? Chill out with a refreshing, salad. Low-calorie tomatoes, lettuce and cucumbers provide a crunchy treat that helps pare pounds.
3. Switch To Non-Fat Salad Dressings
A big culprit of fat calories is salad dressing. Make the switch and lose pounds. Stock up on a variety of low and non-fat salad dressings for salads and dipping with fresh vegetables. Try using flavored vinegar.
4. Drink More Water
Soft drinks may hit the spot fast, but they don’t really quench your thirst. Water is the best thing to drink when you’re thirsty or dehydrated. It not only replenishes lost liquids and fills you up, but also diminishes your hunger level and unlike sodas, nourishes your body.
5. Cook Lean On the Grill
Instead of spending a lot of time in the kitchen, cook on the grill while you burn off calories enjoying your activities. This low-fat cooking method is great for low-fat marinated, skinless chicken breasts or fish as well a vegetables like zucchini, bell pepper and mushrooms. Other lean ideas include corn on the cob; barbecue potatoes; limit butter and put on soy sauce and lots of herbs and spices as toppings.
6. Get the Big Chill With Cold Soups
Try gazpacho in the blender with vegetable juice, celery, green pepper and a touch of hot sauce and lemon juice. What’s more, not only with cold soup help you cool down but you’ll trim down as well. A study at Baylor College of Medicine, Houston, found that people who consumed soup before their meal lost more weight than people who didn’t have any soup. Its high water content makes it filling.
By eating five or six mini-meals throughout the day, you will keep your insulin (fat-making hormone) levels steady, say diet experts. Also eating every three to four hours will keep your metabolism burning in high gear all day.
8. Make A Skinny Sandwich
Trim your sandwich – trim your tummy. A typical sandwich adds up to 399 calories and 18 grams of fat. So cut the fat and go easy on the meat and cheese – better yet, go fat-free. Then pile on dark green, leafy vegetables, tomatoes and spicy mustard rather than mayonnaise.
9. Cool Off With Frosty Snacks
You’ll whittle your waistline faster when you put your milk-shake on a diet and refresh yourself with a cool, fat-free smoothie. For a 50 calorie snack, simply blend one cup of frozen or fresh berries or fruit in a food processor. Or for breakfast or lunch, blend half a cup of skimmed milk, two ice cubes and one teaspoon of vanilla: 130 calories.
Try these frosty delights, which average about 100 calories each: two cups watermelon chunks; two-thirds cup banana slices; half a cup of lemon sorbet; one fudge bar; half a cup of cold milk and one cup of seedless grapes.
10. Don’t Eat After Dark
Diet experts believe that eating most of your calories in the day as opposed to big, late dinners, can result in weight loss even when the calorie amounts remain the same. Our activity level during the day allows for a great opportunity to burn the calories we take in, whereas we’re not as active at night.
11. Spice Up Your Life
A study done at Oxford Polytechnic Institute in England revealed that adding chilli peppers, mustard, ginger and horseradish to your meals can help your body burn calories faster. In the study, people who ate spicy foods burned an average of 45 calories more a meal than people eating bland dishes. At just five calories per tablespoon, pepper-packed salsa is a tasty, fat-free substitute for butter or sour cream on potatoes.
12. Fix More No-Cook Meals
The word is, get out of the kitchen and be active. So prepare lots of nofuss cold skinny sandwiches, light salads and slimmering smoothies and stay on-the-go!
13. Enjoy Sunny Citrus
Rather than drink high calorie fruit juices, try a fiber-filled orange or grapefruit for half the calories.
14. Have A cold Artichoke
One medium artichoke has five grams of fiber and only 53 calories. Studies show that high-fiber foods take longer to eat, enhance satiety and improve the body’s capacity to use energy.