Eating Fat Free Or Nonfat Food Helps You Lose Weight 7 Sustainable Diet Secrets

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7 Sustainable Diet Secrets

1. Use the KISS principle, Keep It Simple Silly. The idea of ​​simplicity when it comes to losing weight can come as a surprise as we get lost in the drama of our own dietary history. The do’s and don’ts, restrictions and limitations of a quick fix diet abound when we are faced with those extra 20 pounds and are desperate to shed them. And I understand that I react in crisis mode having been there too many times myself.

But there’s a mindset worth cultivating that will help you every day, crisis or not, make simple changes that require almost no effort but benefit the bottom line, your weight. After all, gaining weight boils down to a simple idea. More calories than needed, the excess is stored as fat. It doesn’t get more complicated than that, yet many women forget or neglect applying the idea of ​​kissing in their daily lives, especially when it comes to eating.

What are some ways you can use kissing as a guide. reduce consumption, lose weight and rethink how you eat and manage your diet?

2. Try to apply flexibility, be open to creativity, and be willing to substitute high-impact foods and drinks for lighter substitutes that you can create yourself. When you decide to eat something impactful, hold on for a moment and ask yourself how you can tone it down, maybe substitute or leave something out so you can control your story. Keep in mind that whatever you choose to do for yourself that improves an outcome is proactive and sharpens your awareness. There are many opportunities every day to apply Kiss. For instance:

3. In coffee, Frappuccino’s, Caffe Mocha, Latte’s, Smoothies, Alfredo’s, switch to skim milk without whipped cream. Just get a pump of the flavored syrup or, ideally, switch to sugar-free syrup. Instead of all these high-impact drinks that distract from the sheer enjoyment of great tasting coffee, why not go back to the basics and add your own twist? Try a double espresso with fat-free foam layered to the top. Sprinkle cinnamon and nutmeg on top of the froth, some low-fat or nonfat milk, mix, and presto, a delicious low-calorie foamy drink without a big impact. Experience and enjoy how good the pure coffee taste is when it’s not buried under other stuff.

By the way, cinnamon helps the body regulate sugar intake. Helps prevent sugar spikes by moderating blood sugar release. This isn’t a license to overload on sweets, it’s just advice to know and use to help moderate sugar absorption.

4. In drinks: replace sodas, smoothies and juices with high sugar content with carbonated water or plain water with lemon. Lemon naturally balances the Ph levels of the body. Try club soda, preferably without salt or sodium, seltzer, iced or hot tea with a sprig of mint or a cinnamon stick, fresh squeezed carrot or freshly squeezed orange juice. Sugar-free Kool-Aid or sugar-free Lemon-Aid works.

Important point about sugar: It’s in almost everything. Read food labels and be aware of where and how the foods you buy and eat affect your health and weight. Sodas and large sodas overload your body with empty calories, carbs, and sugar, and because sodas are high in phosphorus, they tend to lower bone-weakening calcium levels, a huge red flag for women especially. over 40 years old.

5. At fast food restaurants: You can still order a fun meal just with a slightly lighter impact. Here are some calorie-saving tips at some of the more well-known chains.

KFC – substitute fried, crispy, extra crispy chicken for grilled. Grilled is delicious and saves calories, fat and sodium. Chicken cornmeal, mashed potatoes and gravy with biscuits is just as delicious when grilled and the gravy removed from the potatoes. You won’t even notice, and every little amount of calories saved helps. This includes not using butter on the corn or cookie. You don’t need to since KFC has the best and sweetest corn on their own and their cookie is outstanding. These are simple adjustments you can make that don’t affect how you experience your meal.

McDonald’s, Burger King, Wendy’s. The Big Mac or double cheeseburger, bacon and cheese, or chicken combos can all be enjoyed without the bread. Oh my, am I kidding? No. Remember you’re flexible, so ask for a knife and fork, toss the bread, and be surprised how easy it is to do. Or if this is not imaginable right now for you, how about a compromise? Eat it face down. Toss half of the bread, top half. Really satisfying with less carbs, calories and sodium. Swap the fries for a salad, or donate half your order of fries to the trash can if you can’t resist without feeling deprived.

Wendy’s – instead of fries, take a baked potato, add some ketchup and eat it with a spoon. You will hardly notice that the “fried” taste of all potatoes is missing.

Remember the drill in any restaurant, fast food restaurant or home: broiled, baked or broiled to replace fried.

5. Sweets. Swap high-sugar desserts for fresh fruit salad or angel food cake topped with fruit. You save calories and sugar and give your body the natural fiber of fruit. Plain yogurt, cinnamon, banana regrowth and banana slices work in any combination, or vanilla yogurt on an angel cake with fruit.

The amount of sugar in foods today is astounding and surprising as you will appreciate the more you pay attention to food labels. The equation to remember is that 4 grams of sugar equals one teaspoon of sugar. For example, a 12 oz. can of soda has 39 grams of sugar or nearly 10 teaspoons of sugar in a can. Wild Cherry soda is 42 grams or 10.5 teaspoons of sugar per can. Smoothies start at 30 grams and up and you’d better sit down for it, all the coffees and specialty drinks in the Venti Whipless format range from 71 to 82 grams of sugar, and the Venti Whipless Green Tea Frappuccino weighs in at 86 grams. Is it crazy? Think and visualize 23 teaspoons of sugar before indulging.

6. Taste Enhancements: Ask for sandwich toppings, specialty sauces, mayonnaise, barbecue, salad dressings, honey, butter, syrups, gravies, cheese and cream sauces by any name, including alfredo on fettucini, benedict sauce on eggs, as a side dish. Do you think restaurants or fast food chains have a clue or even care if they’ve added hundreds of amounts of fat, high cholesterol, sugar, calories and sodium to your meal? No.

These sauces, etc. They taste great and a little goes a long way. Put it yourself on the food, lightly, and keep control. Try it. The point is to help yourself shave calories by doing little things that really matter and are easy to implement. It’s not a big sacrifice to make anything on this list, is it? Small improvements every day accrue big rewards. The little things matter, because they influence and change your results over time.

These are small steps you can take every day. Add a few of your own while remembering that you don’t have to do without them, you just have to do it smarter. Try it. If you want to learn more tips and tricks for dieting smarter not harder, go to my Diet-Bailout website and sign up for a free 17-page chapter of my eBook that will change your life and your weight.

Rosemary Hershey

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