Need some help with making a lifestyle change from an unhealthy lifestyle to a healthier one? Make that change today, and use these Tips for healthier lifestyle from XLS. These Tips for healthier lifestyle include keeping a food diary, so you can monitor your food/calorie intake. They also include best ways to prepare food in order to make them healthier. These tips should be able to help you adjust to a healthier lifestyle.
XLS-Medical Fat Binder has created 15 simple tips for healthier lifestyle that will help you cut calories. Consider focusing on a few to start with, following them until they become routine before moving on to the next ones. We hope that once you start to see changes in your waistline you will be even more motivated to keep going and make even more changes.
1. Keep a food diary:
Most of us don't really know just how much we are eating, or how all the things we unconsciously eat add up. According to research, dieters who jot down everything they eat and drink tend to lose twice as much weight as those who don't. Seeing how much you actually eat in "black and white" might be all the motivation you need to take action.
2. Don't skip breakfast:
Many people don't eat breakfast because they don't feel the need to. They want to save the calories to eat later in the day or they just don't feel hungry first thing in the morning. Countless studies have shown that people who eat breakfast lose more weight than their breakfast-skipping counterparts.
3. "Breakfast like a queen, eat lunch like a princess, and dine like a pauper"
Basically, this means you should eat less as the day goes on. Wise words indeed when you're trying to lose weight.
4. Get grilling:
Fried foods can absorb large amounts of fat or oil during the cooking process, so grill, bake or steam foods instead. If you need an incentive to switch, consider that just one tablespoon of oil adds a whopping 98 calories to your daily intake.
5. Try spray oil:
If you are frying or roasting food, then using a spray oil rather than conventional pouring oils can really help cut down on the fat, saving you calories.
6. Resize your cereal:
The calorie content of a bowl of cereal usually assumes a portion of 30g portion, but many of us probably eat more than that. Weigh out 30g to see what it looks like and use a smaller bowl so you won't notice the difference.
7. Substitute sugar:
When you are baking, try using a low-calorie alternative to sugar. You can even use spices to sweeten dishes. Try cardamom, cinnamon and nutmeg. A five gram teaspoon of sugar contains 20 calories compared to around two calories for the equivalent low-calorie sweetener.
8. Get fruity:
If you start the day with a glass of fresh orange juice, try downsizing your serving size from 250ml to 150ml. This will save around 47 calories but will still count as one of your five a day.
9. Something fishy:
If you love your tuna and cucumber sandwiches for lunch, swap a 100g serving of drained tuna in sunflower oil for tuna in springwater or brine. This can save you 89 calories.
10. One for the meat lovers:
Some meats are higher in fat than others. If you are a fan of red meat, try switching from the standard minced beef to the extra lean variety, which could reduce your calorie intake by 155 calories as well as reducing your fat intake by 15g. If you throw in extra vegetables, you can gain extra vitamins and minerals as well as fibre, which is filling.
11. Invest in a non-stick pan:
Cooking with a non-stick pan can help you to use less fat, therefore saving you lots of unnecessary calories. Instead, just toss your meat and vegetables straight in and "dry fry" them.
12. Think fun size:
Instead of indulging in a whole chocolate bar, have a fun size treat or simply break off a couple of chunks. This is better than having a whole bar and may help to take the edge off your chocolate craving.
13. Simple food swaps can reap lots of health benefits. For example, try using:
- Skimmed milk instead of whole, full fat milk.
- Low-fat spread instead of butter.
- Low-fat or fat-free yogurt instead of the full-fat variety.
- Egg whites instead of whole eggs.
- Lean meats, chicken and fish instead of fattier meats.
This may be good for your waistline and your cholesterol levels too. For example, a curl of butter (8g) contains 58 calories and 4.3g of saturated fat, whereas the same amount of a low-fat spread has just 31 calories and 0.8g of saturated fat.
14. Don't "super-size"
If you buy larger portions, you'll just be tempted to eat it all, which will mean you consume more calories. Don't put your willpower to the test. Stick with regular or smaller sizes.
15. Avoid liquid calories
If you have water, herbal teas or sugar-free fruit juice instead of sugar-loaded fizzy drinks or fruit juice you'll save calories without even noticing it. If you do like fizzy drinks or cordials, switch to varieties that have no added sugar. Also, remember that alcohol often has many hidden calories, and if you reduce your alcohol intake it could also benefit your general health.
If you can follow just a few of these tips you should be able to reduce your calorie intake sufficiently to start seeing a difference in your weight, and hopefully the changes are so small you won't really notice.