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weight loss tips for dining out

When you are trying to lose weight, you have to make a commitment to yourself to make healthier choices in all areas of your life. Occasionally eating at a restaurant is a part of life for many people. When dining out with your friends and family, it should be part of your weight loss plan to eat healthy at restaurants as well as at home.

Trying to eat healthy at a restaurant doesn’t mean that you have to deprive yourself of your favorite food, but if your favorite meal is high in calories make sure to practice moderation. Eating a smaller portion of your favorite dish can help you cut out some of the calories and still provide you with the satisfaction of enjoying good food.

Make a Calorie-Cutting Plan for Dining Out

Having a plan in place for eating at restaurants can be a tremendous help with staying on track with your weight loss. When you have thought about some of your possible food and beverage choices ahead of time, it may make it easier for you to follow through with selecting healthier menu items when it is time to place your order.
  • Enjoy a Refreshing Glass of Water – Make water your drink of choice when dining out to cut down on calories. Choosing water or other low calorie beverages can help you save 100 or more calories that you may get from drinking soda, juice or other beverages.
  • Hold the Bread - Skip the bread basket or limit yourself to one piece. Save your calories (and carbs) for the main course.
  • Do Your Homework! – Find out if the restaurant you will be eating at has nutrition information available to the public. Taking a few minutes to look for nutritional information on the restaurant’s website can help you be better prepared to make a healthy choice when it is time to order your meal. Be careful though, there have been some recent studies that have shown that some menu items may contain quite a few more calories than the nutrition information shows.
  • Move a Little More – If you are planning on having a big meal or eating higher-calorie menu items, then adding some extra physical activity to your day may be a good idea. Exercising or being more active may help burn extra calories to off-set some of the calories you will be consuming in your meal.
  • Consider Your Options – Some restaurants offer “healthy” menu items for people concerned with their health or watching their weight. So, make sure to scan the menu for “healthy” or “low-calorie” meals. Some places even offer smaller portions of popular items that can help you save money and calories. Ordering your meal from the appetizer section may also be a help in practicing portion control.
  • Eat Less Throughout the Day – If you know ahead of time that you will be dining out, then try to slightly cut calories in your other meals to keep a moderate calorie total for the entire day.
  • Take it Easy on the Alcohol – If you decide to enjoy a beer, mixed drink or wine with your meal, limit your alcohol consumption to one drink. Alcohol generally carries a lot of calories and the calories might add up quickly without you realizing it.
  • Play it Safe - Try to be sensible about your selections. Look for lean cuts of meat that are not fried (preferrably baked or grilled). If your meal comes with sauces, then ask to have them on the side. Order vegetables without added butter, sauces or cheeses. Think about starting your meal with a salad (dressing on the side) and ending it with fresh fruit for dessert.

Making Healthy Restaurant Choices are Just a Piece of the Puzzle

To successfully lose weight and keep it off you need to make changes in your habits. Trying to make healthy choices when you occasionally eat out is just one part of your overall healthy lifestyle. Focus on the big picture when you are trying to lose weight. Remember to exercise regularly, eat moderately and celebrate your accomplishments on your journey to lose weight and improve your health.

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weight loss hints

There is no magic wand that can be waved to produce a slender and trim body. Diet books and diet pills are a multi- million dollar industry in America. The most important tip to learn when thinking of losing weight is that dieting is dead. There is no way an individual can sustain a healthy body on any type of diet. The old adage “you are what you eat” has a lot of truth in it.

It is important to find a healthy way to eat that provides the limited number of calories needed to lose weight. The first step is to decide what weight should be obtained. Using a Weight for Women Chart, women should try to get their weight at the bottom range of the height. For example if a woman is 5’7 and the chart gives 121-160 as healthy weight then 121 should be the goal weight. Of course body style, and bone structure should be considered.

Most women who have lost a lot of weight will share the importance of drinking lots of water, and it is a great tip but it is only half the story. To get the maximum benefit the water should be iced.

Drinking ice water forces the system to rev up the metabolism to keep the body’s temperature from dropping. Twelve ounces of ice water every day will burn an additional 200 calories. If water starts to become bland add lemon or lime to help make it refreshing.

The Most Important Meal of the Day

Scientist now back up what mothers have been preaching for years, the importance of breakfast as the most important meal of the day. It provides fuel to help the day go better and provides energy. It also helps in weight loss. Studies have shown that women who eat breakfast are slimmer than those who skip this important meal. Starting the day with cereal, skim milk, and fruit provides energy, vitamins, and minerals for fewer than 200 calories.

If music is a requirement at the dinner table, studies have shown that rock, rap, or any type of beat filled music will make the diner eat more. Classical music slows down the eating experience and leaves the diners more satisfied. TV is a big no-no. Eating requires focus and concentration so that the brain can assimilate that the body should be full. By chewing slowly and with concentration it is easier to become full and stated.

Cravings and How to Fight Them

Cravings are the downfall of many dieters. If a need for sugar arises a dieter will do best to look for fruits. Grapes, strawberries, and even bananas will ease up a craving for sweets, when the craving last despite an intake of fruit, jelly beans are a good alternative to candy bars. Usually only six calories each and with zero fat, they help ease the pain of candy withdrawal. Lollipops are also beneficial in easing a sweet tooth craving.

Another way to work through cravings is by brushing the teeth. This is two-fold because brushing the teeth results in a clean mouth and a distinct fresh taste and it also can remove the awful taste that often accompanies a restricted calorie intake.

Be aware of hunger and how it feels. There are distinct physical signs associated with the body’s need for fuel. A lightheaded feeling or irritability, a need for any carbohydrate, increased salivation and stomach noises are all signs of true hunger. Sometimes people eat out of habit and/or boredom so it is imperative that a person who is trying to diet be aware of how their body reacts to hunger so the signs will be easily recognized.

Do not eat late at night. Dieters as well as people who want a healthy lifestyle should not eat at least two hours before bedtime. It is difficult for the body to digest late night snacks when the metabolism has slowed. While there may be occasions where this is not possible it should be done if possible.

Scientists have also discovered that chili, peppers, salsa, mustard, and ginger can actually raise the metabolic rate. By eating some or all of these spices, calories can burn up to 45 percent faster. This is because the foods create a thermogenic burn, which means they help the body to produce “heat” thus burning off calories.

Inspired Weight Loss

Inspirational notes, mirrors on the refrigerator and hanging up a picture of a body that is admired are all ways to “psych” start a weight loss program. Because individuals need food to survive it is important to find a healthy way to restrict calories so that the program can be adhered to. After reaching the desired weight loss, the individual can then add more calories. Portion control is very important when trying to lose weight. It is helpful to prepare meals ahead of time so that they are ready when time to eat rolls around.

All women are truly beautiful and the sad fact is that many women do not realize the potential they have. To fully appreciate the glory and uniqueness each individual has is the first step to being successful in any type of weight loss program. Changing a few daily habits and increasing the amount of activity each person expends will make weight loss a simple experience.