You should also always eat breakfast within one
hour of rising. This is because your metabolism has slowed down during
the night and breakfast will kick-start it up again.
A lot of people think it's OK to skip
breakfast because that means fewer fat and calories and one less meal for
the day. But when you skip breakfast, hunger begins to kick in and that
actually slows down your metabolism even more.
The key to trimming down is not to eat less, but to actually eat more sensible
Eating more frequent, smaller meals will prevent you from feeling hungry
throughout the day. And if you're eating fiber and proteins and drinking
enough water, you'll actually feel fuller for longer periods of time and
will not have the urge to snack so often.
Here's an eating schedule you can adopt:
1. - Eat breakfast
2. - Eat
a light snack
3. - Eat
4. - Eat a
5. - Eat a
small dinner with a treat
Eating More Boosts Your Metabolism
Sounds funny but it's true. The actual process of
breaking down food burns up calories. So if you eat several meals throughout
the day, you'll burn up more calories through the digestion process
Stop Eating 3 Hours Before Bedtime
Generally, the rule of the thumb is to not eat anything
within 3 hours of your bedtime. So if you do usually go to sleep at this would mean no food intake after
Cut Down on Sodium
Sodium can cause lots of bloating and can make your
tummy actually look flabbier than it really is.
Be careful...a lot of people associate sodium with foods that taste salty.
This can get tricky because sodium is in all kinds of foods. Manufacturers
use tons of it for preservation.
Almost all canned foods, TV dinners and those soup-to-go lunches are
the worst! Have you ever read those labels? Some of them contain over half
of your daily intake!
I've found that the best TV dinners are the Smart Ones brand. They only
contain about 25% of your daily intake. That's still pretty high for one
serving but it's much better than some of the other brands.
In addition to regular exercise, you'll
also want to add some fat burning foods to your diet to help trim your
Foods that are high in protein and fiber
are the best kinds of food to eat if you want to burn fat around your middle.
Did you know that it takes more energy to digest protein than it does
to digest fat? So the more protein you eat,
the more calories your body burns.
Eggs are high in protein and essential to helping
you burn fat.
You may have heard all the warnings about
eggs and your health. That's because two eggs contain enough cholesterol
to put you over the recommended amount of daily cholesterol intake.
Well, more recent studies have shown that dietary cholesterol has little
effect on blood cholesterol. Dietary fat is the real culprit.
That's the enemy that raises your bad cholesterol levels.
However, if you're still concerned about
your overall cholesterol intake, you can remove the yolk and still benefit
from the high protein contained in eggs.
Eggs contain the vitamin B12 which is a key component in helping your
body break down and burn fat.
Low Fat Dairy Products
According to an article in Obesity Research,
women who ate low-fat dairy products, such as nonfat yogurt and low-fat
milk, three to four times a day lost 70 percent more fat than low-dairy
In another study done
those who consumed 3 cups of fat-free milk gained less weight over the
course of 2 years than those on low calcium diets.
So, not only do dairy products help you
strengthen your bones, they can also play an essential role in burning
that unwanted body fat.
If you are a regular consumer of milk and other dairy products, that's
great (as long as you don't overdo it). Just watch your proportions and
perhaps switch over to the low or no fat varieties.
While beans are often associated with the gastrointestinal
disturbances they may cause, they are also very good sources of protein,
fiber and iron.
Some of the best kinds of beans to eat are:
And as always, there are those beans that you should
limit in your diet - I'm talking about those that are baked and refried.
Refried beans contain tons of saturated
fat while baked beans are usually loaded in sugar. Sure, you'll be getting
your protein but you'll also be consuming a lot of fat and sugar you don't
Here's something else to remember. Be sure
to cook your beans thoroughly because our digestive tracks are not adapted
to breaking down some proteins that are contained in certain beans.
They are already good enough on their own at stimulating GI activity.
You don't want to create any unnecessary turbulence in your belly.
While it may not be the tastiest thing you can eat,
oatmeal definitely has some great nutritional qualities.
You may have noticed that many of the
oatmeal brands are now boasting that eating more oatmeal will help lower
your cholesterol level. That's because oatmeal is loaded with soluble fiber
which helps reduce blood cholesterol by flushing those bad digestive acids
out of your system.
The best kind of oatmeal to eat is unsweetened
and unflavored. While I know it's tempting to select the apples and cinnamon
flavor and load it with butter and sugar -- you really lose out on all
the health benefits. If you must sweeten your bowl of oatmeal, do so by
adding fruit, or with a spoonful of honey (much better for you than sugar)
and a handful of raisins or dried cranberries.
Oatmeal is also beneficial in fighting colon cancer and heart disease.
Certain fats are good for you and your body needs
them. Olive oil is one of those "good fats". In fact, it's so good that
it helps you burn fat and keeps your cholesterol down.
Olive oil is rich in monounsaturated
fat, a type of fat that researchers are finding provide outstanding health
benefits. One ounce of extra virgin olive oil contains about 85% of the
daily value for monounsaturated fat.
These days everyone seems to be screaming "No carbs!"
It's as if the world has gone no-carb crazy
and everyone is running from sliced breads and pastas.
Well the truth is,
your body needs carbohydrates. If you go without them completely your body
will start to crave them. So it's not a good idea to exclude all carbs
because the right kinds are actually good for you.
It's the processed carbohydrates that
are bad for you -- the white breads, bagels, pastas, and white rice to
name a few.
None of the above foods come out of the
ground the way you eat them -- which is usually a bad sign. They've all
been processed, thus stripping out all the nutrients leaving you with loads
The key is to eat "whole grain" foods because
they haven't been processed and contain the fiber and minerals your body
So don't be fooled by a loaf of bread labeled
"wheat". Regular wheat bread is still lacking in vitamins and minerals.
Manufacturers add molasses to it so it turns brown.
Don't let them trick you. The only kind of bread that's good for you
is the kind that's labeled "whole grain".
Lean Cuts of Meat
and beef are
great for building muscle and boosting the immune system, but as always
you have to be careful:
Basted turkeys are usually injected with
fatty substances while beef contains saturated fat. That Thanksgiving turkey
may look good, but it's not always good for you. And if you are going to
eat beef, be sure to consume the leanest cuts you can find by looking for
"loin" or "round" on the labels.
Salmon and tuna are also good sources of protein. They both contain omega-3
fatty acids which may sound bad, but are actually healthy fats. These two
foods are also good for giving your immune system a nice boost and should
be consumed at least 3 times a week.