Waisting-Away

If you are like most people, you have started the New Year with a new diet (probably the same diet you tried unsuccessfully this time last year). Of course, you know by now that there is no magic diet and no magic pill that permanently takes the weight off. While metabolic and endocrine functions play an important role in stubborn cases of weight loss, for most of us, a few reminders about self-control and healthy eating will help us stick to our resolutions:

Eat protein for breakfast. What you eat first sets the stage for your appetite and blood sugar levels for the entire day. Starting your day with protein offers you much more appetite control and reduces cravings for carbohydrates. Hard to believe? Those of us who brunch on weekends typically won’t eat again until dinner. The amount of protein in the meal keeps us satiated all day long. An egg, some avocado, a tablespoon of nuts or hemp seeds in your fiber-rich cereal, or some yogurt (not fat-free) should do the trick.

Get the junk out of the house. Sight, smell, and suggestion are powerful influences on appetite. Even the strongest-willed amongst us cannot resist digging into the delicious chocolate cake we know is sitting in the refrigerator. Stock your kitchen with only healthy, nutrient- and fiber-rich foods. When you are out, avoid looking at displays of desserts in restaurants, bakery windows, and donut shops. Change the channel when commercials for food or restaurants are on television. Out of sight, out of mind (and out of mouth).

Eat out less often. Massive portion sizes combined with low quality ingredients, excessive fat, and sodium that come with a hefty price tag – and not just a financial one – sums up the average restaurant and fast food meal. Think of all the money you will save by eating portion-controlled, healthier food at home. For extra motivation, imagine yourself looking fit and healthy on the beach.

Avoid liquid candy. Sodas, fancy coffees, juice, milkshakes, energy drinks, and sports drinks enter your body as liquid sugar. Unless you’re about to hit the gym for a hard workout, those sugary calories will end up stored around your mid-section as fat. If you must drink juice, make it fresh-pressed with 70% vegetables, 30% fruit and drink it early in the day. Water should make up the majority of your fluid intake. For flavor, enjoy an herbal tea, green tea, or a shot of wheatgrass juice.

Eat less. As metabolism slows with aging, fewer calories are needed - which means eat less and increase physical activity. Under-fill your plate, or eat from a smaller dish. Center your meals around fiber- and protein-rich meals. Fiber fills you up faster and maintains satiety (the feeling of fullness) for long periods. Protein helps control blood sugar levels reducing cravings for sugars and starches.

Slow down for good digestion. Taking three deep breaths before eating will prepare your body to receive food. Put your fork down between every bite and chew thoroughly. Take digestive enzymes before meals to help break down food and absorb nutrients. Drink fluids between meals – not with meals – to avoid “washing out” digestive juices and enzymes. You’ll notice a flatter belly and more energy after meals.

Eat fewer wheat products. Many people have noticed a reduction in weight simply from eliminating wheat products from their diet. Replace wheat with spelt, kamut, rice, quinoa, potatoes, or other gliadin-free grains (gliadin is a form of gluten found in wheat, rye, and barley).

Spice it up. Hot, spicy foods and ingredients significantly boost metabolism for several hours. Add a few hot peppers to your salad or sandwich, and replace fat-laden mayo with Dijon mustard.

Move more. Every little bit helps: Speed walk around the mall. Take the stairs instead of the elevator. Park the car further away. Do a few jumping jacks during television commercials. Pick up a yoga DVD and invite your friends over.