You’ve waded through numerous diet programs, but you’ve made up your mind that this time will show a different result, because it is a main priority for the year to come. A huge percentage of today's women are overweight, and most of them have gone through many diet programs that failed to produce a change. This is not a reason to give up; you can change your life by believing this time will be different. You can obtain the perfect shape and a healthy body by finding what works for your body, since every body has its own chemistry and measures. Here a group of health and fitness experts will lead us to what is right to eat and drink, and how to be completely committed to the programs provided.
(1)START WITH A TOUCH OF GRACE: Feel thankful about the tasty food, and start eating solely to enjoy every bite. Do not think about anything but the delicious food in front of you.
(2)TRUST YOURSELF: Be sure that you will succeed. Even if you failed before, it’s okay, because every day is a new day. Trust yourself; every try pushes you forward.
(3)RECORD YOUR GOALS: Writing down your weight loss goal and setting a written program for each day will help you stay on the track. You have a target to shoot. What is it? Losing weight. Why do you want to do this? To look good and be in good health. So, write everything you feel and everything you wish to do, it will help you succeed and never turn back.
(4)BREAKFAST IS NECESSARY: Breakfast has many advantages you must make use of; the main advantage is that it speeds your metabolism, which helps burning calories faster. Researchers showed that people who have their breakfast regularly tend to lose weight faster than those who do not have breakfast at all.
(5)SUBISTITUTE WITH SKIMS: This will save a minimum of 150 calories per day. Have skims, instead of the regulars; you will lose the twenty pounds faster.
(6)FRUIT SNAKS ARE BETTER: One day a week, take a bowl of fruit and put it on your desk, so you can have a fresh, healthy, low-calories snack whenever you want.
(7)CALCIUM HAS A VITAL ROLE: You have to include calcium rich foods in your meals. It is good for your bones, and science tells us that calcium helps your body to burn fats. If you used dairy, make sure it is a low-fat one to avoid extra calories.
(8)CARBOHYDRATES ARE OKAY: Enjoy foods rich with carbs, like wheat bread, couscous, pasta, brown rice and bulgur. They provide your body with essential nutrients that give the feeling of satiety.
(9)PORK: It is as a skinless chicken breast; have it grilled or broiled. If you like pork, eat it in the right way, if you really want to lose twenty pounds.
(10)CALORIE-FREE IS BETTER: Substitute your sugary, high calorie drink with the calorie-free one, and decrease your daily caloric intake by about 300calories per day to lose pounds.
(11)AVOID JUICES: It is better that you eat the fruits themselves. The juices have more calories than the whole fruit; a glass of orange juice provides ninety calories, while a whole orange has sixty. And the whole orange gives you satiety more than the orange juice.
(12)TAKE A FISH MEAL BREAK: Seafood provides the least amount of calories, while at the same time greatest amount of nutrients. Have it grilled, broiled, or baked, but not fried. Make it a habit to eat a meal of fish one or two times a week.
(13)CANDIED SWEET POTATOES IS YOUR ENEMY: It is better to have baked sweet potatoes than candied ones; they will save more than 300 calories. Remember, you are planning to lose twenty pounds, so here is a good place to decrease the calories.
(14)GREENS: Onions, garlic and red pepper are often preferred. You can add them, if you like.
(15)LOW-FAT STUFF IS ALWAYS THE BEST: For example have low-fat smoked turkeys instead of a chunk of fatty meat. That will save calories and get you closer to losing the twenty pounds.
(16)LOWER THE CALORIE NUMBER: There are three main meals every day; between the meals you may become hungry, but do not fill them with high calorie snacks. It is okay to feel hungry between meals, but have a light snack that will not send you off the track. Try baby carrots and whole grain crackers.
(17)YOU CANNOT LIVE WITHOUT CHEESE: Use the low-fat cheese to keep your sandwiches healthy. Egg whites and bread with low-fat cheese is also a healthy sandwich that will surely bring results you desire, and this healthy sandwich will have the same good taste.
(18)SLEEP WELL: If you do get enough sleep, it may cause metabolic and hormonal changes that direct your body to gain weight. Moreover, it is certain to spoil the plan, sending you into a hopeless battle of losing the twenty pounds.
(19)WALKING COULD SAVE YOUR LIFE, AND MORE: Walking decreases the likelihood of heart disease, diabetes and breast cancer. In addition, it can relieve stress, give strength to your muscles, and, most importantly, give you self-confidence. Start with ten minutes a day, and then gradually raise the period.
(20)STOP WHEN YOU FINISH YOUR MEAL: When you leave the table, stop eating. Do not eat one more bite when you are not hungry. Finishing a meal means you are full, so do not place anything else into your stomach.
| BREAKFAST PARFAIT | |
| Makes 2 servings | Total time: 5 minutes |
| 1 cup no-sugar-added granola 1 cup of your favorite low-fat yogurt banana, peeled, sliced 1 tablespoon honey 1/4 cup orange juice In a bowl or parfait glass, alternate granola, Yogurt and banana slices. Drizzle With honey and orange juice | |
Per serving: 418 calories, 5 grams fat, 6 milligrams cholesterol, 217 milligrams sodium, 87 grams carbohydrate, 12 grams protein. |
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| WHOLE WHEAT PENNE WITH SAUSAGE AND BROCCOLI RABE | |
Makes 4 servings. |
Total time: 15 minutes. |
| 1 bunch broccoli rabe (about 1 pound), coarse stems discarded, well rinsed 3/4 pound whole wheat penne or shells 2 tablespoons olive oil 3/4 pound low-fat Kielbasa or other precooked smoked sausage, sliced 2 garlic cloves, minced 1 cup cherry tomatoes, whole or halved 1 cup low-sodium chicken broth 1 teaspoon crushed red pepper flakes 1/4 teaspoon salt (optional) 1/4 teaspoon ground black pepper Bring large pot of water to boil. Blanche Broccoli rabe about 4 minutes. Use slottedspoon to remove and place in a bowl. In same boiling water, cook pasta accordingto package directions. In large skillet, heat 1 tablespoon oil. Cook sausage, about 6 minutes. Remove sausage from skillet; set aside. Add remaining oil to skillet; sautegarlic, about 2 minutes. Chop broccoli rabe coarsely; add to skillet. Stir in sausage,tomatoes, broth and seasonings. Simmer for several minutes. Drain pasta; stir inbroccoli-rabe mixture. Place in large bowl. Serve with Parmesan cheese. |
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Per serving: 523 calories, 12 grams fat, 35 milligrams cholesterol, 871 milligrams sodium, 80 grams carbohydrate, 29 grams protein. |
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| CITRUS BARBECUED SALMON | |
| Makes 4 servings | . Prep time: 15 minutes. Cook time. 10 minutes. |
| 2 tablespoons frozen orange-juice concentrate 1/3 cup barbecue sauce 1 pound salmon fillet, cut into 4 servings 2 tablespoons each: fresh thyme and rosemary, combined 1/2 teaspoon salt (optional) 1/4 teaspoon ground black pepper Nonstick cooking spray In small bowl, mix orange-juice concentrate and barbecue sauce; set aside. Rub both sides of fish with herbs, salt and pepper. Spray large nonstick skillet; heat pan over medium-high heat. Add fish to skillet; cook until underside is browned, about 3 minutes. Turn fish; brown other side, about 3 minutes. Brush tops of fish with citrus-barbecue sauce; heat through, about 3 minutes. Delicious with steamed green beans. |
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| Per sewing: 240 calories, 13 grams fat, 67 milligrams cholesterol, 236 milligrams sodium, 7 grams carbohydrate, 23 grams protein. | |
Michelle Thomas