With the new year comes new expectations and goals, often accompanied by the fear of falling off the resolutions wagon by month’s end. Make this year different. Put aside over-blown resolutions and commit to making small changes all year to make this year your lightest ever. The benefits: Lose weight, put a bounce in your step, get some calm in the kitchen, and become a healthier you without feeling deprived. Here are 50 More Weight Loss Tips for 2015!
Eating even one meal that contains capsaicin—the compound that gives hot sauce and chile peppers their heat—not only reduces levels of hunger-causing ghrelin, but also raises GLP-1, an appetite-suppressing hormone.
2. Don’t Ditch Breakfast
Caffeine from your coffee is not enough fuel to start your day. Make sure to include a breakfast that is full of protein-rich and high-fiber foods like eggs with whole-wheat toast.View Recipe: Baked Egg-in-a-Hole
Find a trail near you and rediscover the great outdoors. A 4 to 5 mile hike is a great start for beginners. Visit Trails.com to find nearby hiking trails.
A recent study showed that if you eat with your non-dominant hand you can reduce what you eat by 30% because it breaks up that automatic hand-to-mouth flow. If you have trouble slowing down, put your utensil in your other hand. It’s inconvenient, it’s awkward, and you cannot go fast.
Squeezing in 3 square meals a day may not suite your lifestyle. At the end of the day, it’s how many total calories you’ve taken in. If you like to “graze,” eat smaller meals and a few snacks throughout the day.
Try spaghetti squash. The name says it all with this veggie varietal. Once baked, spaghetti squash can be flaked with a fork to reveal spaghetti-like strands.
Cut your current high-sugar cereal with a low sugar, high-fiber brand. Gradually reduce the amount of sugary cereal in your bowl until you are eating only the high-fiber brand. Check out our picks for The Best Healthy Cereals.
Mise en place is a French word meaning “putting in place.” Preparation is one of the biggest time savers when cooking a healthy meal. Lay out all ingredients, equipment, and utensils you need before you begin cooking.
Add chia seeds to your water bottle, morning OJ, afternoon iced tea, or sprinkle them on salads, yogurt, and cereal. One ounce delivers an impressive 10 grams of fiber and 5 grams of protein. Research found they can help you eat less by naturally regulating blood sugar, which helps put the breaks on hunger. Find more Filling Foods.
Nothing cheers up food the way lemons do. Perk up snack time by sprinkling freshly-grated rind over hot popcorn.
Drink a cup of coffee right before a 20-minute power nap. Studies show it takes about that amount of time for the caffeine to kick in, so you’ll wake feeling ready to go.
To be a winner in health, it doesn’t matter how quickly you lose weight. What matters is how long you can sustain your new healthy lifestyle.
Savor and sip the superiority of one local, full-flavored high-gravity craft beer. It’ll quench and satisfy far greater than 2 ultralight pints
If you’re starving when you get home from work, prepare your salad, eat it, and then cook the rest of your meal. Try this healthy variation on a classic Waldorf Salad. Whole Foods Market Recipe: Kale Waldorf Salad
Build you pasta meal not with pasta alone. The ideal dish should have ½ cup cooked pasta, 1 cup veggies, and 3 ounces of lean protein. View Recipe: Warm Pasta Salad with Shrimp
Fill your salt shaker with pepper and your pepper shaker with salt. Since salt shakers have more holes, the switcheroo will help to slash your sodium intake.
It’s easy to make tasty dressings and marinades without adding calorie-dense oil. Check out this recipe, which uses avocado as a healthy fat in salad dressing and boosts flavor by using generous quantities of fresh cilantro. Whole Foods Market Recipe: Black Bean Salad with Avocado-Lime Dressing
A speedier cook time doesn’t mean less wholesome. Instant and quick cooking oats—both rolled and steel cut—are as nutritious, tasty, and fully whole grain as their longer-cooking counterparts. Find more Common Nutrition Myths.
Need exercise motivation? Find a buddy to work out with—family members, friends, or even the dog can help keep you accountable.
Have a craving for French fries but don’t want to add too many calories to your meal? Cut the calories somewhere else. Try losing half of the hamburger bun, skipping the mayo, or passing on the cheese. Check out these homemade Better, Lighter Burgers.
Eat twice as often, eat half as much, and chew twice as long.
Add volume to your sandwich by piling on low-calorie veggies instead of more meat. You’ll feel like you are eating just as much but you’ll be consuming fewer calories. View Recipe: Hummus Club Sandwiches
You are more likely to consume more chips, nuts, or pretzels if you eat straight from the bag. Be a smart snacker by portioning out your serving size and putting the bag away immediately before you indulge. Try making your own spiced snacks, like these yummy almonds. View Recipe: Chili-Spiced Almonds
Make your table monochromatic: If your plates and bowls match and are the same colors as your tablecloth or placemats, you’ll naturally eat about 5% less compared to a table set with contrasting colors.
To save calories in the kitchen, put your olive oil in a spray bottle. If you spritz versus pour, you will use a little less when cooking.
Are you hungry after your morning bowl of cereal? Try adding some healthy fat to your meal for satiety. Top your cereal with 2 tablespoons of nuts or seeds. View Recipe: Three-Grain Breakfast Cereal with Walnuts and Dried Fruit
Use unsweetened beverages and whole fruit instead of juice, and pump up the nutrients with a handful of greens. Whole Foods Market Recipe: Double Green Smoothie
Two handfuls of nuts may be heart-healthy, but also calorie-heavy. Downsize the 2 handfuls (1 1/2 oz) of nuts by half, and add a handful of air-popped popcorn and whole-wheat cereal, such as Chex.
Just because it is a “100-calorie” pack doesn’t mean it is healthy. Make sure it offers fiber, protein, and possibly healthy fat. If not, skip it. Check out these 10 Snack Mix Recipes that kids and adults will both love.
When it comes to your health, stop worrying about what you did yesterday and start focusing on what you are doing now.
Instead of filling your mouth with food at parties, try filling it with conversation.
Love the creaminess of mayonnaise? For a healthier alternative, try using hummus or low-fat plain Greek yogurt while making your favorite tuna, egg, or chicken salad. View Recipe: Herbed Chicken Salad Sandwiches
To increase your fruit and veggie intake, don’t put them in a drawer in the refrigerator but rather on a shelf at eye level. The more you see them, the more likely you will be to grab for them.
To lower fat and calories in pizza by around half, swap mozzarella for part-skim ricotta. Make it an opportunity for vitamins and minerals by loading up on the veggies. View Recipe: Roasted Vegetable and Ricotta Pizza
When dining out, be the first one to order. You’ll be less likely to change your mind after hearing what others are having.
Next time you order a meaty meal, ask the server if the portion can be cut to 4 or 6 ounces. Normal servings in restaurants are 8 to 12 ounces, twice the amount needed at a sitting. A 4-ounce portion of beef is shown in this delicious recipe. View Recipe: Balsamic-Glazed Filet Mignon
Drink an 8-ounce glass of water as soon as you wake up in the morning to rev up your metabolism. Your body is parched after 6 to 8 hours of sleep.
Less effort in the AM means you’re more likely to rise for that early morning workout!
Try almond milk in your coffee. Not only will it add a sweet, nutty flavor without sugary syrups, you’ll save a gram of saturated fat compared to low-fat milk.
Interval workouts prevent boredom and burn more calories. Try this 20-minute interval routine: 2-minute walk, 1-minute jog, 3-minute walk, 2-minute jog, 5-minute walk, 4-minute run, 3-minute walk—and burn about 200 calories.
Make it a goal to read one fitness or nutrition article each day. Studies show those who expose themselves to information develop a natural inclination to act on the advice. Read some of Cooking Light’s great fitness articles.
Studies show you’ll eat about 20-22% less calories per meal simply switching from a 12-inch to 10-inch plate.
Read the label on breakfast cereals and follow this advice: Less than 10 grams of sugar, 1 serving of whole grains (16g), more than 3 of grams fiber, and less than 200 calories per serving. Here are our picks for The Best Healthy Cereals.
Indulge in 2 satisfying squares of dark chocolate (we like 72% cacao!). Skip the milk chocolate candy bar.
A Japanese study found that faster eaters gained an average of 4.2 pounds over 8 years, while slower eaters gained only 1.5 pounds.
Light stimulates the brain, making you more awake and less likely to sleep.
Keep your workout shoes next to your bed. Lace them up before your feet touch the floor in the morning and get a move on.
Potassium is important for healthy blood pressure, but most people don’t get enough. Include potassium-rich potatoes, bananas, and oranges in your snacking. Try mixing up a potassium-rich smoothie like this one. View Recipe: Orange-Banana Smoothie
Studies show that petting a dog or cat can immediately elevate your mood.
Almonds are bursting with vitamin E, an antioxidant that bolsters the immune system, and also contain B vitamins to help keep your body on track when it’s under stress.
Read more: http://www.cookinglight.com/healthy-living/100-healthy-tips