Top 10 to Tip the Scale in Your Favor

Chandi Schwab

I read an article off of Women's Fitness.net. The Top 10 ways to tip the scale in your favor.I liked it, so I summarized it here for you and added some of my own words. Give it a good read because there are some great pointers. I know that I ran into some that I haven't thought about and want to implement into my life. Remember not to get obsessed with what the scale says. Just think of these as a ways to help you form a better lifestyle.Good luck!!

1)Consider calories:For every 3,500 “unused” calories that you consume, you gain 1 pound. On the other hand, if you cut your calorie intake by 100 calories a day, you can lose 10 pounds over the course of a year- even if you make no other changes in your eating habits.

2)Keep those carbs coming: Research has shown that people who achieve and maintain a healthy weight consume an abundance of complex carbohydrates. Stick with whole grains, fruits and vegetables. They’re virtually fat-free, they contain a lot of nutrients, and they fill you up.

3)Become a fan of fiber:Foods that are high in fiber create a feeling of fullness, so you tend to eat less of them. It’s a good idea to select high-fiber foods as your carbohydrates, you’ll get more nutrients and avoid dips in blood sugar, which can cause food cravings and hunger pangs.

4)Drownn your hunger:When you give your body water, it thinks it has been fed and so stops bugging you for food. In fact, often what you perceive as hunger is really thirst in disguise. To stay well-hydrated and stave off a grumbly stomach, try to drink at least eight eight-ounce glasses of water a day.

5)Go easy on the alcohol:You get 106 calories in 5 ounces of wine and 1you avoid taking in too many calories in one sitting. This is important, because your body can use only a certain number of calories at a time to function50 calories in 12 ounces of beer. If you have more than one of either beverage, you’ll pack on the pounds. There’s also evidence that alcohol interferes with your body’s fat burning process, which makes it harder to lose weight.Try to limit alcohol intake.Better yet eliminate it completely.

6)Mind your mealtimes:skipping meals can be hazardous to your waistline. Besides leaving you famished and vulnerable to overeating, it also slows down your metabolism. In fact, research has shown that people who bypass breakfast burn about 5 percent fewer calories than people who eat at least three meals a day.

7)Divide and conquer:Instead of sticking with the standard three squares, make the switch to mini meals- five or six small meals spread over the course of a day. You avoid taking in too many calories in one sitting. This is important, because your body can use only a certain number of calories at a time to function.

8)Linger over dinner:When you eat something, your brain does not get the message for about 20 minutes, this delay means that you can get full before you actually feel full. Taking the time to savor every morsel of your meal can prevent you from overeating.

9)Know the source:Be careful to distinguish between hunger and appetite. Hunger is driven by a genuine physical need for food. Appetite, on the other hand, often grows from your emotions. Weight–loss experts call it head hunger: You eat because you want to, not because you have to.

10)Choose foods that Satisfy:Researchers at the University of Sydney in Australia put together a list of “bargain foods” that, calorie for calorie, have the greatest potential to satisfy your hunger. The highest-scoring-food? The baked potato. It gives you the most bang for your caloric buck, filling you up faster and on fewer calories than any other food tested. Rounding out the top five are fish, oatmeal, oranges, and apples. At the bottom of the barrel are: croissants, cake, doughnuts, candy bars, and peanuts.