7 Drop-a-Size Secrets
Jul 5, 2011 23:41:11 GMT -5
Post by PrisonerOfHope on Jul 5, 2011 23:41:11 GMT -5
7 Drop-a-Size Secrets
By Lucy Danziger and the staff at SELF
You've heard it a million times: If you want to lose weight, you have to eat fewer calories and/or burn them off at the gym. That's still true (sigh), but if it sounds like a lot of work, here's some great news: You don't have to totally overhaul your habits to shed extra pounds. In fact, simply shifting the way you think about food and eating can be all it takes to see slimming results! Try adopting a few of these food philosophies—all backed by science—and the pounds will start to fall off, no sweat.
1. Food is not a trophy.
Ever think you deserve a brownie when you've accomplished something? “Many women aren't comfortable tooting their own horn; eating is a quiet celebration,” says psychologist Melissa McCreery, Ph.D., creator of TooMuchOnHerPlate.com. But the pleasure is fleeting and often followed by guilt and stress, which can trigger cravings and weight gain. “Pick a reward that will still seem like a prize the next day,” McCreery says, such as putting money in your vacay fund.
2. The oxygen-mask rule applies to eating, too.
“So many women put all their time and energy into making sure their loved ones eat healthfully but then make bad food choices for themselves,” says Marisa Moore, R.D., a spokeswoman for the American Dietetic Association. Witness the apple slices and organic peanut butter in your little one's backpack and the…well, nada that's edible in your bag. (Mints don't count.) While fixing your kids' snack or a whole-wheat wrap for your guy, take a minute to throw together an equally nutritious nibble for yourself, Moore says, such as a pear and 1 ounce of cheddar, or roll up a second wrap for yourself.
3. Splurges have a short shelf life.
Overdoing it on saturated fats (cheese, butter, beef) for three days straight may prime us to keep overeating, the Journal of Clinical Investigation indicates. “The excess fats might block the brain's ability to respond to hormones that tell us we're full,” says study author Deborah Clegg, Ph.D. The occasional burger-and-grown-up-bevvies extravaganza is no biggie, but if you have an extended binge—vacation, long weekend—don't rely on your internal hunger cues when it's over. You may need to measure out portions for a day or two to cut fat and reset your hunger signals.
4. Menus are eye candy.
“Cumin-flaked crispy chicken” is still fried chicken, which you might normally skip. Descriptive phrases on menus make us 27 percent more likely to order a food, a study at the University of Illinois in Urbana-Champaign finds. Before dining out, scan the menu online, ignoring adjectives. Settle on a lean protein and a veggie side, or a salad plus an appetizer, which is usually half the size of an entrée.
5. “Because it's there” is a fine reason for climbing Everest, not for eating a treat.
Before you reach for the stale bagel in the conference room or a cookie sample at the supermarket, ask yourself whether you truly want it. If not, skip it. Those spontaneous nibbles aren't making you happier or svelter. “We don't necessarily register these fly-by calories, but they can add up,” says Lona Sandon, R.D., a spokeswoman for the ADA. To avoid knee-jerk noshing, create a personal policy about it—“I splurge only on dark chocolate” or “One sweet a day”—so you don't have to decide on the spot.
6. It's no coincidence fad rhymes with bad.
Yes, trendy diets that promise jaw-dropping results (25 pounds gone in two weeks!) or promote a single food as a slimming miracle sound tempting. Who doesn't want rapid, effortless weight loss? But deep down, we all know that sticking with something too strict or wacky lasts about as long as Lady Gaga's latest look. “A fad diet might work if you want to lose a few pounds fast and gain it all back,” Sandon says. “To keep weight off, go with a plan that is easy to incorporate into your life and provides all the nutrients your body needs without making you feel deprived.” A good rule of thumb: If you can't shop in a regular grocery store or order off a restaurant menu, the diet will be much too frustrating to maintain.
7. The more you sleep, the less you eat.
People who spent only 5 1/2 hours between the sheets ate 25 percent more calories after dinner than when they tacked another three hours on to their sack time, The American Journal of Clinical Nutrition reports. It makes sense: The longer we're awake, the more likely we are to get hungry or bored and start snacking. Unfortunately, post-dinner hours aren't typically active ones (who chooses jogging over channel surfing at 11 P.M.?), so we often don't burn off those extra calories, and the risk of weight gain goes up. If you're a night owl, make a healthful dinner and save half of it or your side dish for a late-night snack, Moore suggests. Or DVR Jimmy Kimmel and hit the hay before munchies strike. Hey, when you snooze, you lose—weight!