Gaining weight
Gaining weight
7 Sneaky Reasons You’re Gaining Weight
Are you plagued with unwanted pounds, despite your best efforts to eat healthy and get fit? You’re not alone. Millions of others across the globe, just like you, are struggling to shed weight in an uphill battle.
Here are 7 Sneaky Reasons You’re Gaining Weight…some of these might surprise you.
Sneaky Weight Gain #1: Sucking on Cigarettes. You may think it’s common knowledge that smoking helps you stay thin. However, you may be surprised that this is actually a common misperception. Recent research has shown that contrary to the long-believed lie that smoking keeps you thin, it actually leads to weight gain. This happens by interrupting your body’s metabolic function and causing it to be insulin-resistant. Interestingly, the same is true for those exposed to second-hand smoke.
Sneaky Weight Gain #2: Working Nights. Desperate times call for desperate measures, and for some, this measure is working the graveyard shift. While it may provide a boost to your pay (third-shift workers often get paid more than others), it wreaks havoc on your body. From messing up your sleep cycles to putting you in a position that requires less movement to eating more out of boredom, working through the night is full of weight-gaining risks.
Sneaky Weight Gain #3: Having Too Many Choices. If you’ve ever eaten at a buffet, you know what happens. There are so many options you don’t know what to pick. So you get a little bit of everything. Putting yourself in a position to be surrounded by food—even if there are plenty of healthy options—can be very dangerous. Even if you go with healthy options, it’s easy to eat too much of a good thing. When the options overwhelm you, stick to your guns: a small portion of lean meat and appropriate portions of a couple fruits and vegetables.
Sneaky Weight Gain #4: Overestimating Your Routine’s Intensity. Yes, you’re sweating up a storm when you make your way to the locker room for a shower. And your wobbly legs are the result of the squats and running you just combined in a single workout. But don’t use your routine as an excuse to eat everything in your path. To maintain a healthy weight or lose weight, you can’t eat more calories than you burned. Still feeling hungry after eating? You may not need to eat more. You may need to eat smarter.
Sneaky Weight Gain #5: Chilling On Your Backside. Everyone needs downtime. But if you’re not careful, you can wind up spending too much time on your rump. Between workouts, take a look at your daily routine. Do you work an office job? Does family time center around watching television shows together or playing board games? It may be time to make a change. No, don’t quit your job. But walk down the hall to talk to the person you’re about to email. And when family time comes around, use movie night to go on a scavenger hunt around the neighborhood.
Sneaky Weight Gain #6: Beefing Up Your Snacks. To stay healthy, you’ll need to eat something between meals. Otherwise, it’s very easy to overeat and put on extra pounds. However, you’ll need to watch what you eat for a snack. It’s easy to make a snack that is as large as a meal. But remember the purpose of your snack: to eat a little something before your next meal. It is not to fill yourself, but to knock the edge off your hunger. Keep your snacking light by drinking plenty of water.
Gaining weight
Sneaky Weight Gain #7: Chasing Beer with Food. You go out to eat and there are no tables ready. So you grab a beer and hang out, waiting for an opening. Unfortunately, you just made a belly-busting boo-boo. Because research has proven that drinking beer before you eat will result in you eating more than you would have otherwise. On top of eating more calories for dinner, that beer you guzzle is full of calories, which means before you even take the first bite of your food, you’ve already sucked down quite a few calories.
One of your best defenses against unwanted pounds is to participate in a consistent, challenging exercise routine. That’s what I do for my clients to keep them filled with energy and in fantastic shape. And that’s what I’d love to do for you.
Give me a call, or shoot me an email, and let’s get started on getting you into the best shape of your life.
www.placentiapersonaltraining.com
Lazy
The cure for lazy
I know a lot of lazy people…People who would rather spend the day planted on their couch than anywhere else…who choose take-out over home cooked, every night of the week… who would rather have a root canal than go to the gym.
Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career.
What about you? Check if the following describe you:
- You are habitually inactive.
- You’d rather be a passive observer than an active participant.
- You’re a master excuse-maker.
- You find shortcuts in order to avoid the long haul.
If that’s you, don’t get down on yourself. There are many legitimate causes of laziness. Here are just a few…
Cure for lazy
1. Sleep Deprivation: When you’re short on sleep it’s easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.
2. Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.
3. Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead—like heading to the gym rather than the couch.
4. Inactivity: If your job keeps you in a chair for hours at a time, and you don’t exercise when off the clock, then your body is just accustomed to inactivity. It’s time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you’ve broken yourself in with consistent walks, contact me to get started on a fitness program that will quickly get your body back into great shape.
Cure for lazy
Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.
Is today the day that you will kick laziness to the curb…the day that you will take action toward achieving your goals…the day that you will listen to that little voice of reason?
Call or email me today to start working toward the new you. I’ll give you the cure for lazy…
www.placentiapersonaltraining.com
714-883-8940
Belly fat
5 habits that cause belly fat
There’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight and destroys your confidence.
If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat.
Read the 5 Belly Fat Habits below to identify the reason why your stubborn belly fat won’t budge…
Belly Fat Habit #1: Too Much Sugar
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained.
Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.
Belly Fat Habit #2: Daily Dessert
There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat.
Forget eating dessert everyday. Save desserts for cheat days and special occasions, and stick with fresh fruit as your daily after-meal sweet.
Belly Fat Habit #3: Bad Snacking
In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat.
Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods, and to fall out of the habit of ‘snacking’ entirely.
If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery.
Belly Fat Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?)
Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before.
Belly Fat Habit #5: Lack of Exercise
This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.
I’m here to help you simply and easily lose all of your unwanted belly fat. The start of this brand new year is the perfect time to begin an exercise program that really works – and my programs have been proven to be the most effective, so let’s get going!
www.placentiapersonaltraining.com
The truth about 10 min workouts
The truth about 10 min workouts
The latest trends in fitness are leaning toward the ‘shorter is better’ philosophy…but do dramatically shortened workouts really get the job done?
No one can deny that the days of spending hours running, biking or doing any other number of slow, cardio-based exercise sessions (Jazzercise anyone?) are long gone. We simply don’t have the time, and have come to realize that these long, drawn out workout sessions don’t give us the best return on our time investment.
But how much of this desire for short, efficient workouts stems from shortened attention spans or just plain laziness? Is there true science behind the claims that 10 minute workouts deliver results?
In fact, there is a slew of new research that points to the true benefits of short, intense bursts of exercise.
This is great news for all of us with hectic schedules, especially during these crazy holiday months. Short, intense workouts are manageable and even enjoyable.
Here are the top 3 reasons that 10-minute workouts are worth your time…
#1. It Burns Fat
Multiple studies have proven the effectiveness of both Tabata and HIIT exercise sessions. These techniques take short bursts of activity and create a heart-pounding workout in 10 minutes or less. The key to making these workouts as effective as possible is to crank up your intensity to the max.
#2. It Makes You Happy
We all know that exercise releases endorphins, which makes us feel oh-so-good in the aftermath of a great workout. But don’t fret if you only have 10 minutes to exercise, studies have shown that an intense 10-minute burst of exercise is enough to get those feel-good juices flowing.
#3. It Protects Your Heart
According to researchers in the Journal of the American College of Cardiology, people who get just 7 minutes of intense exercise each day are 45 percent less likely to die from heart disease. It’s also worth noting that people who maintained their exercise routine for six years or longer saw the greatest benefit.
the truth about 10 min workouts
I hope that I’ve convinced you of the value of an intense, 10-minute workout. In this busy holiday season it’s so crucial to our health and physiques that we make time to exercise – even if it’s just 10 minutes.
Call or email me today to get started on a fat loss program that that will make all of your fat loss dreams come true in the New Year. Make 2015 your best year yet!
The truth about 10 min workouts
www.placentiapersonaltraining.com
Lean eating rules
Lean eating rules:
You’d like your eating plan to work for you – to get you the results that you want without lots of complicated steps. The good news is that lean eating does not mean complicated eating…it just means eating smart.
Read on for the NEW rules of lean eating that will make fat loss second nature. And don’t worry, lean eating can still be very delicious. In fact, you’ll find many of your new, lean meals to be better in flavor and more satisfying than your old, fattening eats.
1. Eat the RIGHT Type of Carbs
There is a hierarchy for which carbs have a place in a lean diet and which carbs will only fatten you up. The success of your eating plan rests squarely on which of these carbs you regularly include in your diet.
- Green Vegetables
- Non-Green Vegetables
- Fruit
- Whole Grains and Starches
- Refined Grains
- Foods with Added Sugar
The top 3 ranked carbs are where 90% of the carbs in your diet should be coming from…in order to get that lean physique that you want. Immediately cut out the bottom 2 (refined grains and foods with added sugar) and on occasion include a limited amount of Whole Grains and Starches.
2. Track What You Eat
The only way to improve upon your diet is to actually know what you’re currently eating. Keep a food journal, or download a free food tracker app, and input all of the calories that you consume over the course of a week. This will give you a broad look at where your low quality calories are coming from (high sugar, empty calories).
Your first step will be to eliminate these fattening calories and to start replacing empty calories with nutrient-filled whole foods.
Lean eating rules
3. Space Meals Apart
Much has been said over the past decades about the importance of eating small frequent meals throughout the day. This is old, outdated science. New research has proven that there’s more harm than good to eating more frequently than every 4 hours.
Stick with 3 meals each day, and fill in a protein-based snack if your meals are going to be more than 4 hours apart.
4. Never Restrict Calories to the Extreme
There’s a certain allure in the idea of temporarily restricting calories to the extreme. The idea that one can drop a down a size or two in just as many weeks is quite tempting. I hate to be the one to burst your overambitious bubble, but extreme calorie restriction NEVER WORKS. It’s terrible for your body and it is not something that is sustainable (namely because you’d starve to death) so the pendulum inevitably swings in the other direction, resulting in binges.
The key to being lean for life is to eat in a way that you can sustain forever. Eat whole foods. Eat a moderate amount of the RIGHT calories. Every day, ongoing, forever.
5. Eat Veggies First
This may go against all of your instincts, but hear this one out. When you sit down to a meal first eat all of the veggies and salad, before moving on to the main dish. This simple strategy helps to fill you up with lower calorie foods first, before moving on to the higher calorie items.
By making this a habit you’ll naturally and effortlessly consume fewer calories at each meal, which will add up in a big way.
6. Include Protein at Every Meal
Each of your meals should be built around a healthy serving of protein. This protein could be meat (chicken breast, fish fillet, roasted turkey, braised beef etc) eggs, or protein powder.
Having protein as the focal point of your meal is important for two reasons: 1) You’re fueling up in a way that builds muscles rather than stores fat and 2) By default, you’re avoiding high calorie main dishes, which are what really cause most weight gain.
7. Ban Liquid Calories
Liquid calories have no place in a lean eating plan. No place at all. Anytime that you are drinking calories, it’s safe to assume that you’re adding inches to your waistline. Put down the beer, just say no to the blended coffee drink, and forget about fully loaded soda pop.
Filtered water and unsweetened tea are both wonderful alternatives to calorie-laden beverages.
8. Avoid Prepackaged Foods
Prepackaged foods and snacks have no place in a lean eating plan. These processed foods contain numerous fattening ingredients such as refined sugar, sodium, grains, fillers and other artificial ingredients.
If you are currently eating packaged foods on a daily basis, then cutting these items out will quickly translate into pounds lost.
9. Swim Upstream
As a society we are overweight. We are riddled with obesity related ailments. We are uncomfortable in our own skin. We are craving weight loss.
So…it’s safe to say that whatever you see the masses around you do, when it comes to food and exercise, you should aim to do the opposite.
See a line wrapped around that fast food joint’s drive thru? Do not enter. Instead, eat a simple meal made with vegetables and lean protein.
See all 5 people ahead of you in line at the coffee shop order a sweet drink? Do not follow suit. Instead, order an unsweetened drink.
See the movie theatre parking lot packed to the brim, and the gym parking lot empty? Skip the movie and hit the gym.
Swim upstream, be different than the masses by living in a desirable, healthy, lean body.
Lean eating rules
Call or email me today to get started on a fat loss program that really works.
www.placentiapersonaltraining.com
Want to burn fat and lose inches?
Want to burn body fat & lose inches off your hips and belly?
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Want to burn body fat & lose inches?
COMBAT FAT FIT CLASS
COMBAT FAT FIT CLASS
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5 meals ready in 5 minutes
5 meals ready in 5 Minutes,
Most of us want to eat healthy – we really do – but a single detrimental factor gets in our way…we simply don’t have the time.
I get it, we all lead busy lives that leave very little extra time for healthy meal prep, but the alternative of fast food meals, frozen dinners and restaurant fare is making us lose in the battle of the bulge.
All too often I see people exercise hard everyday, and then flush their results away with irresponsible eating. Don’t let this be you!
To get you on the fast track to quick, healthy eating here are 5 healthy meals that take only 5 minutes to prepare:
5 meals ready in 5 minutes
Fast Meal #1: Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you’d consider healthy. In fact, eat pancakes regularly and you’ll find your fitness results quickly disappear. However, this simple, wholesome, 3-ingredient pancake recipe is the exception. It’s a pancake that you’re able to enjoy without guilt.
3-Ingredient Pancakes
Here’s what you need:
- 3 ripe bananas
- 2 eggs
- 3 Tablespoons almond butter
- ½ teaspoon vanilla extract or ground cinnamon *optional
- Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth.
- Preheat a griddle or skillet. Lightly grease with coconut oil. Pour the batter in ¼ cup scoops.
- Once you see bubbles form, flip and cook the other side until golden.
- Serve with fresh fruit.
Fast Meal #2: Tuna is a wonderful fish that’s packed with muscle-building protein. However, most tuna salad recipes drowned out the benefits with a boatload of calorie-packed mayonnaise. Here’s a refreshing tuna salad recipe that, in addition to being quick to prepare, avoids the trap of high-calorie dressing.
Quick Tuna Salad
Here’s what you need:
- 1 green apple, chopped
- 2 green onions, tops only, chopped
- ¼ cup fresh parsley, chopped
- 2 cans albacore tuna, in drained
- 1 Tablespoon dijon mustard
- ¼ cup coconut oil, melted
- ¼ cup red grapes, halved
- sea salt and pepper to taste
- Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves.
Fast Meal #3: Yogurt has often been advertized as a healthy, guilt-free snack or meal replacement. This always bothers me because I know just how many simple carbs and sugars most flavored yogurts contain. Many people are deceived into thinking that the creamy, fruit flavored snack will help them lose fat, while it does just the opposite. Here’s a recipe for a creamy, fruit flavored snack that is actually packed with protein and free of fattening sugars.
Creamy Protein Mousse
Here’s what you need:
- 1 cup chopped fruit
- 1 (13.5oz) can coconut milk, full fat (chilled in the fridge overnight)
- 1 teaspoon vanilla extract
- 2 frozen bananas, peeled
- 1 Tablespoon coconut oil
- ¼ teaspoon almond extract
- ½ cup stevia-sweetened vanilla protein powder
1) Chill the can of coconut milk in the fridge overnight. Do NOT shake the can up at all! Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid.
2) Throw all of the ingredients into a food processor. Blend on high until creamy. Enjoy chilled.
5 meals ready in 5 minutes
Fast Meal #4: Breakfast is the most important meal of the day, and not only because it’s the meal that breaks your overnight fast. What you decide to eat for breakfast sets the tone for the rest of your food decisions for the day. A donut or breakfast sandwich grabbed from a drive thru will set you up to eat junk for the rest of the day. On the other hand, a wholesome, nutritious breakfast will get you geared up to eat good-for-you foods all day long. This quick breakfast recipe is packed with amazing, natural flavor as well as protein-filled eggs to power your day.
Zucchini Egg Scramble
Here’s what you need:
- 1 teaspoon olive oil
- 1 zucchini, thinly sliced
- 2 Tablespoons green onion, chopped
- 2 Tablespoons chives, chopped
- 1 teaspoon fresh rosemary, minced
- 2 organic eggs
- In a small skillet place the olive oil over medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the zucchini is lightly browned on both sides.
- Crack the eggs into the skillet and continue to cook, mixing, until the eggs are set. Remove from heat and enjoy immediately.
Fast Meal #5: I’ve saved the best for last, in this list of 5 Fast Meals. There was a time when most people would turn their nose up at the idea of a salad being a meal, but times are changing, and we are now more aware than ever how traditional meals are too heavy and lead to obesity. I’d like you to consider a ‘Everything Salad’ to be the perfect, quick and guilt-free meal. Sure, there are plenty of ways to take a salad and make it fattening, but that’s not what we want to do. By taking a big bowl of fresh greens and topping it with lean protein, colorful veggies and a light, homemade dressing – you’ve got yourself the perfect meal!
Everything Salad
Here’s what you need:
- Dark leafy greens (spinach, arugula, kale)
- Lean protein (chicken, turkey, lamb, hard boiled egg)
- Colorful veggies, chopped (bell peppers, tomatoes, zucchini)
- Fresh Herbs (basil, rosemary, oregano, mint)
- Homemade dressing (see recipe below)
- Raid your fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!
While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all! 5 meals ready in 5 minutes
Sugar in foods
Sugar in foods
It’s hard to avoid sugar when many common foods secretly contain loads of it.
You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much more dangerous than we once thought.
Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.
That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar.
1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.
2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.
Sugar in foods
3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.
4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.
5. Granola Bars
It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.
6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.
7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.
And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.
Sugar in foods
Call or email me today to get started on a fat loss program that really works.
Healthy fast foods
Healthy fast foods:
Sounds too good to be true, right? Fast food that is healthy?
Fast food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days.
However, things are changing. The past few years have seen many fast-food restaurants make a concerted effort to improve their menus. As a result, many restaurants now offer low-fat options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.
But to do this, you must be an informed customer, resist menu temptations, and make healthy choices when it comes to fast food. Finding a nutritious, cheap, convenient meal may be a challenge, but it can be done.
Beware!
…of menu lingo. Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped, or Alfredo. These dishes are usually high in unhealthy fats, sodium, and calories.
Instead, go for lean meat options that are broiled or grilled and fresh or steamed veggies. If needed, special order your food to be prepared in a healthier manner.
…of extras. A salad may seem like a low-fat option until you drown it in fried toppings, high-fat dressing, and cheese. A deli sandwich is a great choice until you add the mayo, spreads, and cheeses. The same goes for a baked potato. What about the butter, cheese, bacon, salt, and mountain of sour cream?
Simple, fresh ingredients are best. Ask for dressings and toppings on the side so you can monitor how much is added.
…of portion sizes. A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don’t forget the calories contained in your drinks. Often overlooked, the calories in sodas and sweetened beverages add up quickly.
Try unsweetened iced tea or lemon water instead.
…of buffets! Even if you choose the salad bar, buffets set the stage for overeating. You may just want to eat your money’s worth, but chances are, you’ll eat more than you need.
After finishing your meal, wait at least 20 minutes before heading back for seconds. Your body needs time to tell your brain your stomach is full.
…of eating on the run. Isn’t this what fast food is all about? Unfortunately, when you’re in a hurry and aren’t thinking about what you’re eating, you tend to overeat and overindulge.
Slow down and chew slowly. Your food will digest easier and you’ll most likely eat less. Remember, it takes time for your brain to get the message that you’re satisfied. So chew well and give your brain the chance it needs.
Be Smart
Healthy fast foods
Knowing is half the battle. The other half is making the right choices. Depending on your health condition, it may be OK to splurge every once it a while, but a habit of double-patty, greasy burgers and large fries every week will hurt your body.
Instead, choose a single-patty burger or a grilled chicken sandwich. In place of a milkshake, go for the yogurt parfait. Rather than French fries, opt for a baked potato or side salad. (Just be sure to choose smart toppings.)
Fast Food Shouldn’t Be the Norm
While there are healthier options available these days at fast-food joints, nothing is as fresh and nutritious as a home-cooked, low-fat meal. Save the fast-food meals for rare occasions when there’s no better option.
Healthy fast foods
Remember that exercise is a huge part of the equation when it comes to achieving weight loss.
Call or email me today and we will get you started on the exercise program that will reshape your body in 2013.