Best Health came up with 11 new food habits and I have added another t!o get you on your way.

1. Switch it Up!

Instead of putting a few berries on top of that huge bowl of ice cream, instead get a large bowl of berries and top with a small (remember I said small) scoop of ice cream. You can easily forgo over 400 calories if you usually eat Haagen Dazs Cookies and Cream. One half cup is 270 calories and a large bowl of ice cream would be at least a cup if not more!!

2. For Breakfast have Coffee and if you Must – Orange Juice

For the rest of the day avoid all sugary drinks. Juices have almost as much sugar as pop and thus the same health risks. If you must have orange juice than buy oranges and make your own juice. Water is the best liquid if you want to lose weight and even coffee (no more than 5 cups a day) has health benefits. Skip the juice and soda if you want legs like you see here!

3. Forget the days of super size

Supersize nothing if you want to downsize your body. Get rid of those large dinner plates in favor of smaller plates. Most of us have been socialized by our parents to clean our plates and if our large plate is full we will eat it all. Cut your plate size down and you will eat far less food in a week, guaranteed to lose weight! If you eat out a lot, share a meal with a friend. Most places put enough food in one meal for two people, or if you are alone, take half of the meal home in a take-out container.

4. Only eat at the table.

No snacking allowed in front of the TV, the computer, in the den or rec room. The only place you can eat is at the table. This small change will be huge in cutting the amount of fatty, no-value snacks you eat. If you have to leave this good program to go eat your snack at the table, you will probably skip the snack.

5. Eat raw foods with every meal

lose weight with 12 food tricksRaw foods are good for you, and they take more chewing (meaning you burn more calories) while you eat them. The rule is that the raw food must be eaten and then you will eat less of the other higher calorie food.

6. Grocery Shopping Rule – no temptation foods

If you find ice cream or chips to be too tempting when they are in your cupboard then DO NOT bring them home from the grocery. Let these be the “splurge” foods that you occasionally have when you are out.

7. Serve your meals

Do not put bowls of food on the table to tempt you to have a second helping. Fill that small plate and put it on the table. Put the left over food in the fridge. If it is not on the table, you will not be tempted to have “just a wee bit more!”

8. Serve soup or salad with every meal

Research has shown that we eat less calories if we have “water-rich” foods with a meal. Thus first eat a bowl of soup, or have a salad and we will not eat as much calorie rich food before we feel full.

9. Bulk up our meals with vegetables

If our stomach is used to having a lot of food, at first it may be hard to eat a smaller plate of food. Well if we need to adjust to less food start out by eating less pasta, bread, potatoes and meat and fill up our plate with vegetables. Vegetables are good for us and also have less calories.

10. Cut out white foods

As noted above, we need to cut back on white bread, pasta, white rice. potatoes, (and of course ice-cream!) . White carbohydrates are turned in to sugar by our body and this leads to weight gain not weight loss! What plan are you on?? Cut out that white stuff. Yes you can have whole grain breads, pasta and rice but don’t overdo it. Remember the small plates and lots of vegetables.

11. Instead of 3 meals a day, eat 5 or 6 smaller ones

Studies have shown that eating the same amount of calories spread over several meals will ensure your body releases less insulin and your blood sugar will stay more constant so that you do not feel hungry. It also keeps you from feeling “starved” at dinner and over eating. Several small meals will also keep your metabolism humming along burning calories all day long.

12. Drink Green Tea

Women’s Health Magazine recommends green teas as a metabolism booster. We need all the help we can get and besides it tastes good too! And if you need a metabolism booster check out here.

Foods to Make You Feel Full Longer- What You Need to Lose Weight

Do you want foods to make you feel full longer?
Do you always feel hungry when you go on a diet to lose weight? Does it seem as soon as you start your journey to lose weight that feel like you are starving? This leads to grabbing an unhealthy snack and bingo! You are off your diet already. Well there is help. There are foods to make you feel full longer. Read on!

The critical element in feeling full longer is to get enough protein and fiber. Check what you are eating on your diet and see if there is plenty of protein and fiber rich foods.

For snacks between meals try these fiber rich foods.
• Apples
• Bananas
• Raspberries (loaded with fiber)
• Popcorn (not loaded with salt & butter)
• Handful of nuts (not too many as they are loaded with calories)

For breakfast
• Low fat Greek yogurt with half an apple and a few nuts
• One egg, piece of multi grain toast slathered with natural peanut butter and glass of low fat milk

• Sandwich made with whole grain bread loaded with chicken or roast beef
• Salad made with many colored vegetables, beans, apples, nuts (careful of dressing you use)
• Lean chicken breast with brightly colored salad

For dinner
• Eat a bowl of hearty vegetable broth soup before your meal (this will give you more fiber and also you will eat less of other foods)
• Fish, brown rice and salad made with colorful vegetables
• Lean chicken breast, half a sweet potato and cup of peas
• Lean roast beef, quinoa, mixed vegetables
These are just samples of what you can eat to feel full. It is important that you are eating protein as well as healthy carbohydrates at every meal.

Remember, cut out the sugar = no sugary drinks, no sweet pastries as these will give you a high, then a crash and you will be starving again. Eat whole grain foods, not refined. Thus eat brown rice, whole grain bread, whole grain pasta. Eat airy snacks, not dense sugary ones. (ie. Popcorn, rice cakes, cheese puffs).

A good website to find a healthy diet with enough protein is webmd.

You will find further ideas on weight loss supplements that you can eat but as they advise, you still need to watch the calories in the food you eat. For example nuts are a great snack with both protein and fiber but they are also very high in calories. Don’t sit and eat a whole bag of them.

Calorie Intake to Lose Weight – Is it the Best Way?

Is counting calorie intake to lose weight a smart thing?
Some people like to go this way but I am not one of them. I have found that I can lose weight by being more aware of what I eat.

Do you always know how many calories are in the food that you eat when you are away from home? Do you want to carry a book with you, or be checking the internet before you order?

Calorie intake to lose weight sucks big time!! Try my system for one month and then get back to me with your weight loss. I can hardly wait. Twenty foods you can safely eat to keep burning fat, feeling full, and losing weight.

1. Lean Meat

You want to increase your muscle mass so you can burn more calories. You want your metabolism to be working all day so watch what you put in your mouth. Lean meat is protein and along with a little exercise (walk up stairs, don’t take the elevator) you will be increasing muscle and charging up your metabolism. Contains creatine monohydrate that helps in building muscle. Often seen in supplements for body building.

2. Oatmeal Porridge

Don’t hate me on this one. Actually it doesn’t taste too bad if you put on some brown sugar and berries. You can get to actually like this stuff! This dish will give your metabolism a boost for the day. It is a power food that is made of fat soluble fibers that require much energy to break down and thus you do not end up with many calories. Takes almost as many calories to burn this food and you will also lower your cholesterol and be healthier for it. See, your mom was right= Both breakfast and oatmeal are good for you!

3. Whey Protein

I will tell you a dirty little secret. That isn’t really whey powder, it is dish soap, but I couldn’t find a whey powder image! Anyway, if you really can’t see yourself eating oatmeal for breakfast, then a good substitute is to make a smoothie with a little low fat yogurt, some whey protein and fruit. Whey protein also is a metabolism booster and will help you burn an extra 200 calories a day. It also doesn’t taste like oatmeal!

4. Salad made with Spinach

Possibly another hater from childhood but I have grown to love this in a salad. I add a few walnuts and make a dressing from creamy dijon mustard and lemon juice. Spinach has our needed iron and will help protect you from colon cancer, heart problems, arthritis and osteoporosis along with giving your metabolism a boost. No wonder it is called a super food. The older I get the smarter I see my mother was. Too bad it took me so long to recognize. I might not have had all that weight to lose. But lose it I did and you can too!

5. Wonderful Cheese

Now this I discovered on my own. It was not my mother’s recommendation . Cheese has butyric acid and has been shown to help reduce hunger and increase metabolism and is linked with loss of weight . Eat your cheese with dark rye crackers for that mid afternoon snack and it will get you through the day feeling full and still burning off fat while you work. What more could you ask?

6. Asparagus

Full of nutrients and antioxidants and a wonderful little secret. You will use more energy chewing this little baby up than you will get from eating it. A negative calorie metabolism booster. Now do you see why I refuse to count calories. I just know what foods I can eat that will not be converted into those little rolls around my waist and I don’t have to waste my time adding up all those calories in the foods I am eating .

7. Blueberries – a fat burning fruit

Let’s mix it up and give you something sweet for a change. This is another super food that you can enjoy on your oatmeal, in your yogurt, in your smoothie, or with a little (I said little) dab of cream or ice cream just for a treat because you have been good. These little berries are high in anti oxidants and for those of you that also exercise (good for you= it is my downfall) blueberries are good to eat after your workout to help those overworked muscles recover and heal. These berries have Vitamin C and K as a bonus.

8. Almonds for a healthy snack

The best snack loaded with protein, healthy fats and fiber. These little nuts contain enough essential fatty acids to keep your metabolism humming between meals. There is a rule, though, ONLY up to 15 as too many can add pounds! Other nuts such as walnuts can be substituted, but limit the number of these too. Eating healthy nuts instead of a donuts will have a tremendous positive impact and keep your stomach from growling until the next meal time. They are also easy to carry.

9. Apple for snacking

Another great snack food or to put in your yogurt at breakfast is the apple. Loaded with fiber, that slows the absorption of any sugar you eat and helps regulate your blood sugar levels. They will keep you feeling full instead of snacking on chocolate bars between meals and they have the bonus of containing phlorizdon, a flavinoid that will help improve your lung functioning if you also have asthma. And it is true that apples are good for you and just may help keep that doctor away as mom used to say!!

10. Chicken breast

Yes, that is where chicken breast comes from, all you city dwellers. And this meat is excellent if you are serious about weight loss. There are rules here too! Do not bread your chicken breast, do not deep fry, and do not eat the skin! Other than that it is a healthy lean meat loaded with protein. Don’t you just love this picture? Hard to imagine a chicken breast??

11. Rather large broccoli

Broccoli is a gem. It has vitamin C, calcium, and fiber of the kind that increases the thermic effect (is a metabolism booster). It can help lower your cholesterol (especially if you ate too many eggs!!) if you steam it and then the fiber binds your bile acids in your digestive tract and makes them easier to excrete. It helps detox your body due to three glucosinolate phytonutrients contained in it. A further benefit is its ability to act as an anti-inflammatory. And it won’t make you fat!!

12. Lose weight with water

Guess what – water also boosts your metabolism and you only need to drink 8-10 glasses a day. This seems like a lot but if you keep filling that water bottle and sipping away you will be surprised how easy it is. It will also help keep you from nibbling as it fills the void and strangely enough it does seem to help you shed that water weight.

13. Metabolism booster – eggs

Yes, these are eggs and come from #10 – chickens. A high quality protein that is one of the cheapest and best metabolism boosters you can buy. You can have 4 a week and if you want more, just eat the whites as you don’t want too much cholesterol from the yokes. There is controversy as to whether this cholesterol is a problem, but to be safe follow this rule. (Don’t include he nest shown, unless you are making birds nest soup!)

Dana Andersson

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