On my quest to get fit, lose weight, and live a healthier life, I came across several quick and easy tips that have helped me achieve my weight loss goals. You can integrate these into your diet and fitness plan anywhere and every day!
1. Exercise 30 minutes before dinner to boost your nocturnal metabolism. 8 hours after waking up, our metabolism naturally slows down. So give it a jump start in the early evening for a boost in fat burning that will last hours after your workout.
2. Don’t throw away your family’s favorite recipes! Just learn how to make them healthy. Replace saturated fats with healthier monounsaturated or polyunsaturated fats like olive oil. Use low-fat yoghurt instead of cream and herbs and spices instead of salt.
3. Get creative with your veggies – stuff zucchini or peppers with flavorful things like chopped chicken, other white meat, or fish for a healthy, lean snack or meal.
4. Wrap your salad fillings in flatbreads or whole large tortillas.
5. Don’t sacrifice taste! Make an incredibly delicious low-fat mayonnaise by combining a teaspoon of Dijon mustard or satay sauce with low-fat plain yogurt.
6. Get extra iron in your diet by adding alfalfa or mung beans to your salad.
7. Take the time to learn about nutrition and how to prepare healthy recipes. This will lead to good cooking and healthy eating… Knowledge is power!
8. Always consult your doctor before beginning any exercise or weight loss program.
9. To reduce hidden saturated fats, use chicken broth when frying.
10. It’s all in the skin! Try not to remove the skins from fruits and vegetables. Most of the best nutrients are concentrated just under the skin.
11. Slow it down when eating. Eating slowly and chewing each bite during meals prevents you from overeating and suppresses your appetite.
12. Eat like a bird. Include five to six small meals a day in your diet instead of two or three large meals.
13. If you like granola, buy untoasted. A plate of toasted cereal has more fat content than a plate of bacon and eggs!
14. Kill the late-night snacks. This is one of the hardest things to do initially; but don’t eat 3 hours before bed – except for lean casein proteins, so a small portion of low-fat cottage cheese.
15. Don’t skip meals. When you skip a meal, your body goes into starvation mode, slowing your metabolism and storing any nutrients you eat later as fat stores waiting for another long time without food.
16. Soybeans and tofu are some of the best sources of plant-based protein. Since all legumes provide some protein, be sure to add lentils, lima beans, pinto beans, etc. to your soups and casseroles.
17. Make sure you eat before you go shopping – this prevents impulse buying of unhealthy junk food. Also, make sure you only buy foods that are on your weekly menu plan.
18. Don’t go alone! Get a friend or support group to work with to achieve your weight loss goals. This is an excellent motivational tool and can add a lot of joy to your diet and fitness plans.
19. You can remove saturated fats from the baking sheets by adding ice cubes – fat will stick to the ice cubes.
20. Add a cup of warm water with a squeeze of lemon juice before breakfast. This will kickstart your metabolism for the day and also help prevent constipation… not to mention it’s great for your skin!
21. Pasta is an excellent fast food! A pasta dish made with whole wheat pasta is quick and easy, incorporating into soups and salads in just 10-12 minutes.
22. A bowl of chili is a metabolism booster—even the mild kind!
23. Replace eggs with applesauce when baking for low-cholesterol, low-fat meals.
24. Make omelettes without the yolks or use yokeless whisks.
25. Natural peanut butter is a very healthy fat that your body needs. Use with whole wheat bread and pure fruit jams for a delicious small meal or healthy snack.
Apply these tips, set realistic goals, find a good eating plan that works for you, and stay disciplined and consistent, and you will have a healthier, leaner, more active lifestyle!
Thanks to Scott Gilstrap
