by Kathy Smith
1 – GET NUTTY!
Instead of going for a side of potato chips at this weekend’s potluck, instead, help yourself to a handful of nuts. Although nuts can be high on the calorie scale, they’re rich in protein and fatty acids, which help balance your blood sugar and curb your appetite so you’re not constantly nibbling.
2 – JUST KEEP CHEWING
You already know that whole foods are at the top of the charts when it comes to best foods for your waistline. It turns out, people who ate foods that require you to chew had significantly leaner waistlines than those who generally consumed processed, easy to chew foods.
3 – EAT YOUR FRUIT JUICES
Compare this…drinking one cup of apple juice contains 117 calories, 27 grams of sugar, and zero fiber. But, one whole apple 95 calories, 19 grams of sugar, and over 4 grams of fiber. Fewer calories, and more fiber to slow the sugar flow into your bloodstream is a win-win combination.
4 – BE AN EARLY BIRD
Early birds, rejoice! A study found that people who exercise BEFORE breakfast burn between 260 and 280 more calories throughout the day than people who exercise at other times of the day. Set that alarm clock, and head outside for a walk!
5 – GET ON VODKA’S SIDE
When you do decide to indulge in a cocktail, it’s important to understand that your choices – right down to the mixer – can determine whether or not you’re adding dozens of empty calories to your day. Traditional margaritas are among the worst offenders, packing a whopping 700+ calorie count, and often much of those calories are coming from high-fructose-corn-syrup-laden sweet & sour mix. Instead, try a vodka with club soda and just a squirt of cranberry juice for a touch of sweetness.
6 – GET SASSY!
Jazz up a party with a few pitchers of infused water, or have a gallon in your refrigerator at home. I love drinking water, but sometimes get a little bored with the flavor. I like this recipe, when I keep a pitcher around, I’m constantly sipping on the water, and less likely to snack on empty calories.
8 1/2 cups water
1 teaspoon grated ginger
1 medium cucumber, sliced thin
1 medium lemon, sliced thin
12 leaves spearmint
7 – EAT MINDFULLY
Eating mindfully and with a purpose doesn’t need to be anything complicated, formulaic, or even religious. Simply inhale — express appreciation for the meal — and exhale with the same sense of gratitude. Rather than leap in to your meal, pause, be thoughtful, and purposeful. It will help you eat less.
8 – LET ZZZ BE YOUR FAVORITE LETTER
Yes, bedtime have does have an impact on eating. Research shows that the most detrimental snacking happens late at night. Also, lack of sleep causes stress, and is linked to greater weight gain. You can fight stress and eat less by getting to bed earlier.
9 – QUENCH YOUR APPETITE
Getting water into your system is the perfect way to slash your appetite in half. If you fill up on a glass of water at least 30 minutes before your meal, you’re virtually guaranteed to eat less.
10 – GIVE YOURSELF A LINE
If you’re tempted to break your healthy habits, sometimes all you need to stay on track is a repeating sound advice to yourself. Some of my favorite mantras to repeat aloud are:
“Progress, not perfection!”
“I can do hard things.”
“Slow and steady wins the race.”
“I may not be where I want to be, but I’m better than yesterday.”
Kathy Smith, New York Times bestselling author, has stood at the forefront of the fitness and health industries for over 30 years. The numbers speak for themselves: Kathy has sold more than 20 million exercise DVDs - landing her in the Video Hall of Fame - and $500 million in Kathy Smith products. With her revolutionary approach to fitness, Smith has touched millions of people, inspiring them to move, live, and love.