Do you turn to tricks and traps to lose weight? Weight-loss pills may sound like the answer to prayers, but these drugs can do more harm than good, not to mention costing you an arm and a leg. And single-food diets promising miracles can be nutritional nightmares. What you need are some healthy tricks that will melt those pounds off naturally and easily.
Lean on low-density foods. Here’s a trick that will allow you to eat the same amount of food, feel just as full, but absorb fewer calories. The scientific fact behind this “magic” is food density — the amount of calories a food has per portion. Low-density foods, like fruits and vegetables, are bulky and filling, but they don’t carry a lot of calories. High-density foods, on the other hand, have a ton of calories crammed into small servings, mainly because they are loaded with fats and sugars.
To see the difference, try substituting the same amount of a low-density food for a high-density food — say 3 ounces of straw-berries for 3 ounces of potato chips. You’ll find you feel just as satisfied with the fruit, probably even more so. On top of that, you’ll have saved yourself hundreds of calories.
Your goal is to eat more low-density foods such as produce, whole grains, and legumes, and cut down on fatty, sugary foods. But remember — even low-fat or fat-free snacks can be high-density because of their tremendous sugar content.
Fluff up your food. You may remember adding fluff to your peanut butter sandwiches as a child. That sugary confection will not help you lose weight, but food with extra air whipped in just might. A study at Pennsylvania State University found these “fluffy” foods could help you eat less.
In the study, 28 men drank one of three different kinds of milkshakes before lunch. All three milkshakes had the same ingredients, but some were blended longer to add air and volume. The men who drank the “airy” shakes ate 12 percent fewer calories at lunch. And they did not make up for it by eating more at dinner, meaning they kept those calories off.
So if you must snack, trick your senses by filling up on an air-filled treat like low-fat frozen yogurt or butter-free popcorn.
Shrink your serving sizes. Cleaning your plate could be one of the only bad habits your mom taught you. Especially if you eat at a typical restaurant with a mountain of food on your platter. According to a recent study, the more you have on your plate, the more you’ll eat. Fortunately, the opposite is true as well.
One great way to limit your serving size is to cook at home, where you can control how much food you cook. You also can try eating off a smaller plate to reduce the size of your portions. Things get trickier when you eat out, but there are ways around a restaurant’s generosity. Overcome huge entrées by splitting them with your spouse or friend. If you go it alone, put half your dinner into a doggie bag before you even start eating. That way, you won’t be tempted by a full plate.
Limit food variety. A wide selection of food may be appealing when you’re at a buffet, but it won’t be when you get on the scale afterward. An overload of food appears to make your stomach’s fuel gauge shut down. You’re more likely to go beyond “full” just so you can taste everything. Experts think this tendency comes from our ancestors, who had to eat a variety of foods to guarantee they got all their nutrients.
The trick is to limit your snack selection. Store only one brand of chips in your cupboard or one type of cake in your fridge. You’ll end up snacking less often because you’ll get tired of the same old taste. On the other hand, stockpile a wide selection of fruits and vegetables. Variety in this case means getting a mix of nutrients and phytochemicals that would make your ancestors envious.
Ditch high-calorie drinks. You’ve heard of a beer belly, but how about a soda belly? Experts say you can put on pounds with-out realizing it by drinking high-calorie beverages. Your body doesn’t seem to register the drinks because they go right through you. So you take in hundreds of empty calories, and your stomach is still hungry for more. Do yourself a favor, and replace most of your high-calorie drinks with low- or no-calorie ones like tea and water. You’ll quench your thirst and save some pounds.
© FCA Publishing
