Even if you've kicked off a Fall fitness routine and you're doing your best to choose healthier foods, you may not be seeing the weight come off the way you'd hoped. While there are plenty of other healthy accomplishments to celebrate, you're probably wondering what's not working when you step on the scale. One or a few of these 25 weight-loss culprits may be all that's standing in the way of your weight-loss goals.
Snacking not only wards off hanger (hungry anger), it can fill the holes in your daily nutrition and weight-loss goals too. But since healthy snacking is all about the right choices, let the 10 commandments of snacking be your guide. From choosing a right pre-workout bite to using snacks to satisfy cravings, these rules are here to help (not doom) your diet!
1. Thou Shalt Measure It Out
Once you choose a snack, measure out the appropriate serving, leave the kitchen, and sit down to enjoy it. Avoid eating straight from the box of cereal or while standing at the kitchen counter, because you're more likely to keep going back for more (and more!).
2. Thou Shalt Fill in the Gaps
Use snacks to fill in the holes in your diet. If you didn't get your greens in at lunch, munch on a few veggies in the afternoon. This will ensure you have a well-balanced diet — not to mention fruits and veggies are lower in calories and higher in nutritional value than a handful of candy.
3. Thou Shalt Acknowledge Cravings
Can't stop daydreaming about chocolate? Don't try to suppress it. Instead, see if you can come up with a diet-friendly alternative that'll satisfy the craving so you don't over indulge later on. Try these healthy chocolate snacks that won't undo your diet.
4. Thou Shalt Keep It Under 200 Calories
It's important to keep snacks between 150 and 200 calories, especially if you're trying to lose weight. Although this sounds small, there are plenty of options under 150 calories that are satisfying and filling.
5. Thou Shalt Consider the Workout
The right snack is key to a good workout and recovery. Pre-workout snacks should offer a combo of protein and carbs, and you should nosh on your snack about 30 minutes before setting out to exercise. For a good recovery, also choose post-workout snacks that are a combo of protein and carbs to build and repair muscle and quickly recoup lost energy.
6. Thou Shalt Pair With Water
Fill a reusable water bottle or a glass with nature's beverage, and sip a few ounces after each bite of snack. The water will help you feel full and satisfied without adding any calories.
7. Thou Shalt Savor It
Since snacks are small, make your snack last at least 15 minutes and really savor each bite. Slowing down when eating will help you feel satiated by the time you finish, which will prevent you from wanting to reach for more. Don't forget to apply the same rule for meals too!
8. Thou Shalt Make It a Triple Threat
Don't just reach for a handful of crackers. For a satisfying snack, the right combination of proteins, carbs, and fats will keep you feeling full and allow your blood sugar levels to stabilize so you don't crash and burn. Stick to a combination of fruits, veggies, and bread with nuts, yogurt, or cheese.
9. Thou Shalt Pack It
When you're on the go, you're likely to snatch up whichever snack is most convenient (cough cough, chips!). Rather than settling for unhealthy picks, make sure that you always have a healthy choice on hand. Keep protein-packed energy bars or a small bag of nuts in your purse so that you're never forced to go with an unhealthy on-the-go option.
10. Thou Shalt Make It a Do For Weight Loss
Although you're consuming calories, snacking can actually help you lose weight. It satiates your hunger, making you less likely to reach for high-calorie treats when you're beyond starving or to eat more at dinner than you normally would.
Losing weight is not easy, and whoever tells you differently is lying. It takes commitment, hard work, and, for many, a complete lifestyle makeover. But armed with these 56 techniques, losing weight suddenly becomes easier.
If you're looking for quick fixes or a lose-10-pounds-in-10-days kind of promise, then you've come to the wrong place. But if you want an insider's guide on how to lose weight and keep it off for good, keep reading. From basic weight-loss fundamentals to weird tricks proven to melt away that muffin top, you're only 10 pounds away to your new self.
Don't arrive on empty: It's tempting to fast all morning in preparation for a big Thanksgiving feast, but just say no. Your body will be ravenous when you sit down to eat, and you'll be far less likely to eat slowly or with care. And whether you're prepping the meal in your kitchen or you're traveling to a relative's home, having food in your system will keep your mood up and any crankiness at bay. Everyone will appreciate you taking the time to eat a little something.
Practice portion control: Your eyes might be big when you get a glimpse of the foodie scene, but don't overload your plate too early. Even though a little indulgence is necessary, be sure to keep how much of certain types of food you should be eating daily for a balanced, healthy diet. If piling your plate high is part of your tradition, ask your host for a smaller plate. This way you can practice healthy portion sizes without feeling left out.
Pace yourself wisely: All that food isn't going anywhere! Studies have shown that eating slowly curbs your appetite, but if you've been a lifelong member of the clean-plate club, consider taking a break during dinner. When everyone else is rolling home from their dinner, you'll be perfectly satiated and feeling great.
If you've always been a member of the clean-plate club, it's time to retrain your brain. With portion sizes bigger than ever, it's far too easy to chow down, overeat, and leave yourself in a serious food coma. Now is the time to cut back and drop your fork to match up with your body's true needs.
Get aware: In Marianne Williamson's book A Course in Weight Loss, one of my favorite quotes is: "When you're eating excessively, you're expressing fear." Do you feel nervous when you think about food? Are you always bored when you go to snack? Being aware of how you feel before you eat will help you discover what issues you may have when it comes to your relationship with food.
Choose right: Even if you're craving something crazy, getting proper knowledge and choosing healthy foods that fill you up like baked potatoes or eggs will leave you feeling far better for longer than high-calorie junk will.
Take pleasure: If you've always fallen victim to sugar- and salt-laden treats, it's time to redefine your feelings with mealtime and enjoying healthful food. Even the sheer shift of sitting down and admiring your meal may be all the help you need to drop the fork sooner.
Keep reading for more tools to drop your fork sooner.
We are pumped to share one of our favorite stories from Prevention here on FitSugar!
Learn which summertime treats are the biggest calorie culprits and enjoy every outing with treats that won't go to your gut.
By Diana Kelly, Prevention
It's hard to enjoy a Summer excursion without being bombarded by high-cal, fatty foods and humongous portions at every turn. Making matters worse, if you find yourself catching a whiff of funnel cakes on an empty stomach, the temptation to get a plateful might be more than your weight-loss resolve can handle.
We asked nutrition experts to share their know-how and take the guesswork out of the calorie counts of common foods you'll find at popular Summer events. Find out what they suggested you steer clear of — and better-for-you options — to maximize fun without hurting your waistline.
1. The Ballpark
Bathing Suit Bomber: Jumbo Dogs and Large Beers
You don't have to get the supersized, foot-long jumbo dog or the largest cup of beer, says David Grotto, RD, a former spokesperson for the American Dietetic Association and founder of Nutrition Housecall, a nutrition-consulting firm.
"A jumbo beef hot dog (larger than a foot-long) can contain about a half pound of meat per dog!" says Grotto. That clocks in at around 750 calories and 68 grams of fat depending on the brand — and that doesn't even include the roll! Washing that dog down with a tall 16-ounce regular beer will set you back about 200 more calories.
Better Pick: Regular Hot Dogs and Light Beer
Grotto says enjoying a regular-sized hot dog (five to six inches) and a small beer are fine. A regular dog on the bun with ketchup, relish, and mustard comes in at around 280 calories. Pair it with a 12-ounce light brew for another 100 to 120 calories.
Just make sure you don't overload the dog with high-cal toppings. "It's the chili and cheese layered on top," says David Kessler, MD, author of The End of Overeating (Rodale, 2009). "That's when 300 or 400 calories turns into 1,500. The best trick is to have a plan. Know what you're going to eat and when you're going to eat."
If there's one thing that can send a diet to its grave, it's the tantalizing aroma of fresh pizza. As we know, this fan favorite — while delicious — is not always the healthiest option, but with a little creativity and a lot of love it can be transformed into a guiltless slice of heaven. Keep clicking for 6 healthy pizza recipes!
The surefire — and healthiest — way to lose weight is through exercise and a healthy diet. But there are also ways to drop a few pounds that barely involve lifting a finger. And while they're no replacement for regular gym sessions, these lazy ways to lose weight are great to incorporate into your everyday fitness routine or to employ on those days when exercising is out of the question. Keep reading to see how you can drop a few pounds every year without really trying.
In an interview with Glamour UK, Mila said about her dramatic weight loss for Black Swan: "I never for one moment thought I couldn't do it. I believe in hard work. In self-drive and self-worth." The fact that she wanted to do it made it possible, she said, and offers a tip for others looking to lose weight.
"[W]hen people say 'I can't lose weight,' no, no, no, you can. Your body can do everything and anything, you just have to want to do it," Mila said.
Obviously willpower has a lot to do with your ability to stay dedicated to a healthy lifestyle, but do you agree that once you have it, you'll be able to make the necessary lifestyle changes?
Wouldn't it be nice if calories didn't count? But since they do, turns out we can't all just eat what we want all the time if we want to live a healthy life. But since I'm decidedly in the "live to eat" camp, I know it's no fun to never indulge every once in awhile. But that doesn't have to mean that all rules go out the window. Here are a few tips on how to indulge the right way — don't worry, they don't take the fun out of it!