Health and Fitness PDF Free Download | Health and Fitness Books PDF

If you're in the habit of eating while you're busy doing something else) such as watching TV or reading) make an effort to stop doing so. Making just a single change in your snacking habits can help you shed unwanted pounds.
Instead of spending extra money on diet foods or low-calorie items, eat what you normally do but eat less of it.
A glass of water can fill you up enough to distract you from hunger pangs and help you resist between-meal snacks. Health and fitness PDF free download; health and fitness books PDF
If you're having trouble losing weight) avoid having in the house 'instant' foods that can be eaten without extensive preparation. The thought of having to spend time preparing foods may deter you from eating them.
Cutting down on alcohol can significantly reduce the amount of calories you take in. For some people it's possible to lose weight simply by eliminating alcohol from the diet altogether.
If you're on a diet) it may help to turn after-meal cleanup over to somebody else. That way you won't be tempted to munch on leftovers as you're putting them away.
Keep a record of everything you eat, and it'll be easier to reinforce your goals for weight loss.
The record will also be a reminder of how often you are cheating on your diet.
If you eat your meals with someone whose company you enjoy, you'll probably talk more and eat less.
When you're tempted to have a second helping of some food, tell yourself you can have it in 5 minutes. During the 5 minutes, keep busy doing something else. You'll probably forget about wanting the extra food.
Use smaller plates for your diet-size meals.
Smaller portions look more satisfying on a proportionately smaller plate, and you won't feel that you're on starvation rations. The same strategy applies to wine glasses and dessert dishes.
When you're on a diet, foods that take longer to eat can be more satisfying than easy-to-eat foods. For example, corn on the cob seems like more than the same amount of cut corn, and lobster in the shell will keep you busy longer than a boneless steak.

When making stews and other dishes containing grease or fats, prepare them ahead and then store them in the refrigerator. The fat will rise to the surface, where you can easily lift it off before reheating and serving the dish.
Substitute yogurt for whipped cream or artificial dessert toppings.
Substitute club soda or mineral water for an evening cocktail. Eat fresh vegetables from a relish tray instead of fattening hors d'oeuvres.
Dieters can snack, too, if their diet allows for it. There are many snacks that fall under 100 calories. Try 5 ounces of ginger ale over a peeled and sectioned orange. Or add a sprits of orange and lemon to tomato juice, then blend with ice cubes. Or prepare raw vegetables along with 1/3 cup of plain yogurt splashed with herbs for dipping.
To cut down on calories, season your vegetables with lemon juice and herbs instead of butter.
Dips made from packaged mixes pack a weighty wallop of calories, but it isn't the mix that makes them fattening-it's what they're mixed with. Most packaged mixes add only 50 calories, but the directions call for a base of sour cream (485 calories per cup) or cream cheese (850 calories in an 8-ounce package). You can cut calories dramatically by substituting plain, unsweetened yogurt -only 130 calories-for sour cream or the low calorie, low-fat "imitation" cream cheese-only 416 calories-for the real thing.

If you check the nutrition information printed on competing packaged products and choose one with the lowest calorie count, you can save calories the same way a cost-conscious shopper saves money.
The lower the fat content in dairy products, the fewer calories they contain. For example, cottage cheese that's labeled 99 percent fat-free has only 160 to 180 calories a cup, while regular creamed cottage cheese has 240 to 260 calories.
The word "imitation" on low-calorie, low-sugar, or low-fat products doesn't necessarily mean that the product is made up of chemicals, only that the lower sugar or fat content keeps the product from conforming to standard recipes.
Often the imitations are more nutritious than the real thing. For example, some low-sugar jams and preserves contain more fruit and less sugar, and some imitation low-fat cheeses have a higher protein content.
If you drink 1 sugar-sweetened cola per day, you could lose nearly 15 pounds in 1 year by substituting a diet drink-or by eliminating the cola altogether.
Lean Canadian bacon is a better choice for dieters than regular bacon, which is more than half fat even after it's been broiled or fried and well-drained. Canadian bacon contains only 45 calories an ounce compared with 200 for regular bacon.
A cup of plain herbal tea (no cream or sugar) makes a no-calorie, no-caffeine, low-cost beverage.
For a low-calorie lunch, roll your sandwich filling into lettuce leaves instead of using 2 slices of bread.
A low-calorie substitute for sour cream: Mix cottage cheese in the blender until smooth and flavor it with herbs.
If you're on a special diet and are taking a plane trip, call the airline 24 hours in advance to ask them if they can accommodate your dietary needs instead of serving you their regular menu.
To avoid gorging yourself at holiday parties, drink a glass of skim milk or eat a piece of fruit before you go. This will take the edge off your appetite and help you resist the urge to devour everything in sight once you get to the party.
If you don't want to be tempted by leftovers from your own party, offer guests the option of taking a doggie bag home.

Click Here! to Download the Free Health and Fitness PDF eBook

Other books in this category that may interest you:

Copyright © by Bizmove. All rights reserved.