Cut calories without dieting
Gretchen Rubin, author of the soon to be “Happiness Project” gives her take on how to make small changes in your
eating habits to cut calories and shed a few pounds. Think of the tips as an “undiet.” The following are a few of my
favorites:
2. I put tempting food in an inconvenient spot. Research shows that people are far more likely to eat food if it’s easily
accessible. In one study, a cafeteria with an ice-cream cooler opened its glass lid on some days, and left it closed on
other days. Nothing else changed — but when the lid was already open, 30% of diners bought ice cream, and when it
was closed, only 14% bought ice cream. And the only difference was whether they had to open the lid!
4. When I’m filling my plate, I put all the food I plan to eat on my plate at once, and I don’t allow myself seconds. This has
made a huge difference in the way I eat. My previous habit was to take three lady-like helpings that probably added up
to much more than one enormous serving.
Gretchen Rubin, author of the soon to be “Happiness Project” gives her take on how to make small changes in your
eating habits to cut calories and shed a few pounds. Think of the tips as an “undiet.” The following are a few of my
favorites:
2. I put tempting food in an inconvenient spot. Research shows that people are far more likely to eat food if it’s easily
accessible. In one study, a cafeteria with an ice-cream cooler opened its glass lid on some days, and left it closed on
other days. Nothing else changed — but when the lid was already open, 30% of diners bought ice cream, and when it
was closed, only 14% bought ice cream. And the only difference was whether they had to open the lid!
4. When I’m filling my plate, I put all the food I plan to eat on my plate at once, and I don’t allow myself seconds. This has
made a huge difference in the way I eat. My previous habit was to take three lady-like helpings that probably added up
to much more than one enormous serving.
10 DIET HACKS TO KEEP YOU SLIM!
1. Just say no to fruit juice. Juice is fruit with the fiber removed. Not to mention, most of them are packed with sugar. Opt
for the real thing instead.
2. Stick to water. All of those sugary soft drinks are simply adding excess calories to your diet and to your waistline. Start
drinking only water and a bit of tea and you could start seeing changes in your body very quickly. This is especially true
if your a soft drink junkie.
3. Create a new good habit each day. Eating often becomes a habit rather than a way to nourish ourselves. To get out
of bad eating habits, it’s easier to change one habit per day. I have recently started doing this and have found it to be
extremely effective.
On the first day I gave up honey on my oatmeal and on the second day I converted all of my snacks to fruits and
vegetables.
4. Change your lifestyle. A diet is simply a way of eating. It’s a long-term commitment not a one-time event. Create
permanent lifestyle changes. Good habits are the key to success when it comes to maintaining a healthy weight.
5. Get plenty of sleep. Your sleep time is an essential component to losing weight. Researchers have found evidence to
show that better sleep habits are instrumental to the success of any weight loss plan.
6. Eat 5-6 small meals per day instead of 3 big meals. Keith Klein, World-renowned nutritionist and author of “Get Lean”
is quoted as saying,
“If you haven’t figured it out yet, let me spell it out for
you: depending on your goal, it is either five or six meals
a day or forget about reaching your potential!”
Yes, it may seem strange to eat 5-6 meals a day when you’re trying to lose weight, but this is the secret to getting to the
next level in your fitness goals.
Eating 5-6 small meals per day is the key to a fast metabolism. Every time you eat a meal, your body’s metabolism starts
up a new spin cycle caused by the thermic effect of food.
In fact, a portion of the calories you consume are burned through the simple act of digestion. This thermic effect can
range from 3% to 30%. Lean protein causes a thermic effect of up to 30%. This means you burn 30% of the calories you
eat from chicken breast, fish, and egg whites. Vegetables have a thermic effect of around 20%. However, fats and
refined carbohydrates have a very low thermic effect of only 3%. This is one of the reasons it’s so easy to gain weight
when you are eating lots of carbohydrates and sugars.
When you’re eating 5-6 smaller meals that are centered around high protein, fibrous vegetables, your body will burn
through the calories.
A higher metabolism creates a fat-burning machine. The longer you practice this meal plan, the more muscle you’ll
develop. The more muscle you develop, the faster your metabolism will become. It’s a win-win situation.
Unfortunately, it’s something that way too few people are taking advantage of. Most people try to starve themselves and
in the process they kill their metabolism. In doing that, they also kill their fat-burning potential.
Five or six small meals a day accelerates your body’s natural rate of calorie burning.
Best of all, frequent meals also prevents binges and controls cravings. When you’re eating every three hours, your body
stays satisfied and your energy levels stay high.
7. Don’t avoid all fat. Yes, I know it might sound like a strange suggestion when trying to lose weight, but it’s true. Our
bodies need certain types of fats just to survive.
They’re called essential fatty acids. You may have heard of them. They go by the name of Omegas 3, 6, and 9 and they
are essential to a healthy diet.
8. Add some variety to your meals. The key to success is having options. Keep your mouth happy with a variety of
different meal choices.
9. Get your Fiber. The inclusion of fiber into a well-balanced meal slows the digestion of the carbohydrates. This results
in long-lasting energy instead of the short bursts
of energy offered by simple carbohydrates.
10. Slow Down… If you are looking to lose a few pounds, then simply slow down. There are so many Americans who
rush through their meals. When you rush through your meal, your body doesn’t have time to send your brain the signal
that you’re full, which results in overeating. Take time to enjoy your food.
1. Just say no to fruit juice. Juice is fruit with the fiber removed. Not to mention, most of them are packed with sugar. Opt
for the real thing instead.
2. Stick to water. All of those sugary soft drinks are simply adding excess calories to your diet and to your waistline. Start
drinking only water and a bit of tea and you could start seeing changes in your body very quickly. This is especially true
if your a soft drink junkie.
3. Create a new good habit each day. Eating often becomes a habit rather than a way to nourish ourselves. To get out
of bad eating habits, it’s easier to change one habit per day. I have recently started doing this and have found it to be
extremely effective.
On the first day I gave up honey on my oatmeal and on the second day I converted all of my snacks to fruits and
vegetables.
4. Change your lifestyle. A diet is simply a way of eating. It’s a long-term commitment not a one-time event. Create
permanent lifestyle changes. Good habits are the key to success when it comes to maintaining a healthy weight.
5. Get plenty of sleep. Your sleep time is an essential component to losing weight. Researchers have found evidence to
show that better sleep habits are instrumental to the success of any weight loss plan.
6. Eat 5-6 small meals per day instead of 3 big meals. Keith Klein, World-renowned nutritionist and author of “Get Lean”
is quoted as saying,
“If you haven’t figured it out yet, let me spell it out for
you: depending on your goal, it is either five or six meals
a day or forget about reaching your potential!”
Yes, it may seem strange to eat 5-6 meals a day when you’re trying to lose weight, but this is the secret to getting to the
next level in your fitness goals.
Eating 5-6 small meals per day is the key to a fast metabolism. Every time you eat a meal, your body’s metabolism starts
up a new spin cycle caused by the thermic effect of food.
In fact, a portion of the calories you consume are burned through the simple act of digestion. This thermic effect can
range from 3% to 30%. Lean protein causes a thermic effect of up to 30%. This means you burn 30% of the calories you
eat from chicken breast, fish, and egg whites. Vegetables have a thermic effect of around 20%. However, fats and
refined carbohydrates have a very low thermic effect of only 3%. This is one of the reasons it’s so easy to gain weight
when you are eating lots of carbohydrates and sugars.
When you’re eating 5-6 smaller meals that are centered around high protein, fibrous vegetables, your body will burn
through the calories.
A higher metabolism creates a fat-burning machine. The longer you practice this meal plan, the more muscle you’ll
develop. The more muscle you develop, the faster your metabolism will become. It’s a win-win situation.
Unfortunately, it’s something that way too few people are taking advantage of. Most people try to starve themselves and
in the process they kill their metabolism. In doing that, they also kill their fat-burning potential.
Five or six small meals a day accelerates your body’s natural rate of calorie burning.
Best of all, frequent meals also prevents binges and controls cravings. When you’re eating every three hours, your body
stays satisfied and your energy levels stay high.
7. Don’t avoid all fat. Yes, I know it might sound like a strange suggestion when trying to lose weight, but it’s true. Our
bodies need certain types of fats just to survive.
They’re called essential fatty acids. You may have heard of them. They go by the name of Omegas 3, 6, and 9 and they
are essential to a healthy diet.
8. Add some variety to your meals. The key to success is having options. Keep your mouth happy with a variety of
different meal choices.
9. Get your Fiber. The inclusion of fiber into a well-balanced meal slows the digestion of the carbohydrates. This results
in long-lasting energy instead of the short bursts
of energy offered by simple carbohydrates.
10. Slow Down… If you are looking to lose a few pounds, then simply slow down. There are so many Americans who
rush through their meals. When you rush through your meal, your body doesn’t have time to send your brain the signal
that you’re full, which results in overeating. Take time to enjoy your food.
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The following numbers track the increase in obesity in children from 1963-2002 by percent.
1963-1965 4.2%
1976-1980 6.5%
1999-2002 25.8%
Here are some more facts for adults. Many of the statistics come from U.S. data bases others are taken from the World
Health Organization.
24.1% of men aged 20-34 are obese
25.2% of men aged 35-44 are obese
30.1% of men aged 45-54 are obese
32.9% of men aged 55-64 are obese
33.4% of men aged 65-74 are obese
20.4% of men aged over 75 are obese
25.8% of women aged 20-34 are obese
33.9% of women aged 35-44 are obese
38.1% of women aged 45-54 are obese
43.1% of women aged 55-64 are obese
38.8% of women aged 65-74 are obese
25.1% of women aged over 75 are obese
Is all hope lost? No, not really here are some steps recommended by health and fitness experts.
Whip out the tape measure. If you are a female and your waist is 35 inches or greater, you’re at risk for obesity. If you a
male with a 40 inch or greater measurement you face the same risk. Don’t measure your kids. If you’re at risk they may
be also.
Grab a notebook. List everything every member of your family eats and decide whether it meets your goals for nutrition.
Make some changes. Adjust the way you spend time. Take the kid outside and throw the ball around.
Portion out your screen time. Whether at the television or the computer set a time limit on you screen time and stick to it.
Read a book. Find a good health guide and read it. It will help you incorporate it into your thought process.
Park and walk. When you go to the market, park way out at the end of the lot and walk in. You’ll probably get less dings
on your car too.
Keep an activity log. Record the amount of exercise you get and try to increase it by a few minutes each day.
Eat at the table. Avoid the television at meal time. Watching TV while you eat increases your chance of over eating.
Snack right. Throw a big bowl of carrots, celery, and other raw munchies in the fridge.
1963-1965 4.2%
1976-1980 6.5%
1999-2002 25.8%
Here are some more facts for adults. Many of the statistics come from U.S. data bases others are taken from the World
Health Organization.
24.1% of men aged 20-34 are obese
25.2% of men aged 35-44 are obese
30.1% of men aged 45-54 are obese
32.9% of men aged 55-64 are obese
33.4% of men aged 65-74 are obese
20.4% of men aged over 75 are obese
25.8% of women aged 20-34 are obese
33.9% of women aged 35-44 are obese
38.1% of women aged 45-54 are obese
43.1% of women aged 55-64 are obese
38.8% of women aged 65-74 are obese
25.1% of women aged over 75 are obese
Is all hope lost? No, not really here are some steps recommended by health and fitness experts.
Whip out the tape measure. If you are a female and your waist is 35 inches or greater, you’re at risk for obesity. If you a
male with a 40 inch or greater measurement you face the same risk. Don’t measure your kids. If you’re at risk they may
be also.
Grab a notebook. List everything every member of your family eats and decide whether it meets your goals for nutrition.
Make some changes. Adjust the way you spend time. Take the kid outside and throw the ball around.
Portion out your screen time. Whether at the television or the computer set a time limit on you screen time and stick to it.
Read a book. Find a good health guide and read it. It will help you incorporate it into your thought process.
Park and walk. When you go to the market, park way out at the end of the lot and walk in. You’ll probably get less dings
on your car too.
Keep an activity log. Record the amount of exercise you get and try to increase it by a few minutes each day.
Eat at the table. Avoid the television at meal time. Watching TV while you eat increases your chance of over eating.
Snack right. Throw a big bowl of carrots, celery, and other raw munchies in the fridge.
Avoiding Seasonal Weight Gain
I suppose this article is timely only for those in the hemisphere that is currently approaching winter. All you lucky ducks
heading for bright lights and sunshine will just have to file this one away for a few months.
For those of us moving into the long dark tea time of the soul known as winter, an ominous question presents itself.
Do you pack on the extra pounds in the long dark hours of winter?
Joking aside, many people add extra pounds during the seasons which have less light. This may be due to having fewer
daylight hours to be out and about. Or it may be due to people deciding this would be a good time to have another slice
of warm pie by the fire. Personally, I believe it has a lot to do with the unconscious snacking we do while sitting in front of
the sports network.
But, whatever the reason most people consume far more calories than they realize, especially in winter. The solution
might be a sharpened sense of portion size.
Understanding the concept of standard serving sizes is essential to good nutrition.
Take a look at fast food restaurants. Most chain restaurant employees automatically offer “super-size” or “value” meals
when taking an order. These meals which I have named “impulse upgrades” often contain an entire day’s worth of
calories and much more than a day’s worth of fat.
If you figure taking in an additional 148 calories per day (that’s conservative) and adding no additional caloric burn, you
get a formula that packs on an extra 15 pounds every year.
But, even if calories from fat are decreased— we make up for lower fat intakes with larger portion sizes. More calories
from larger portion size lead to weight gain, period.
But, what is a portion size? You can use the following visuals to approximate portion sizes:
A computer mouse = one serving (three ounces) of meat, poultry, or fish.
Half a baseball = one serving (one-half cup) of fruit, vegetables, pasta, or rice.
Your thumb = one serving (one ounce) of cheese.
A tennis ball = one serving (one cup) of yogurt or chopped fresh greens.
When at Home:
Take time to “eyeball” the serving sizes of your favorite foods (using some of the models listed above).
Measure out single servings onto your plates and bowls, and remember what they look like.
Serve up plates with appropriate portions in the kitchen, and don’t go back for seconds.
Never eat snacks out of the bag.
When Dining Out:
Ask for half or smaller portions.
Set the rest aside that which is more than a portion and ask for a take home bag.
If you order dessert, share it.
I suppose this article is timely only for those in the hemisphere that is currently approaching winter. All you lucky ducks
heading for bright lights and sunshine will just have to file this one away for a few months.
For those of us moving into the long dark tea time of the soul known as winter, an ominous question presents itself.
Do you pack on the extra pounds in the long dark hours of winter?
Joking aside, many people add extra pounds during the seasons which have less light. This may be due to having fewer
daylight hours to be out and about. Or it may be due to people deciding this would be a good time to have another slice
of warm pie by the fire. Personally, I believe it has a lot to do with the unconscious snacking we do while sitting in front of
the sports network.
But, whatever the reason most people consume far more calories than they realize, especially in winter. The solution
might be a sharpened sense of portion size.
Understanding the concept of standard serving sizes is essential to good nutrition.
Take a look at fast food restaurants. Most chain restaurant employees automatically offer “super-size” or “value” meals
when taking an order. These meals which I have named “impulse upgrades” often contain an entire day’s worth of
calories and much more than a day’s worth of fat.
If you figure taking in an additional 148 calories per day (that’s conservative) and adding no additional caloric burn, you
get a formula that packs on an extra 15 pounds every year.
But, even if calories from fat are decreased— we make up for lower fat intakes with larger portion sizes. More calories
from larger portion size lead to weight gain, period.
But, what is a portion size? You can use the following visuals to approximate portion sizes:
A computer mouse = one serving (three ounces) of meat, poultry, or fish.
Half a baseball = one serving (one-half cup) of fruit, vegetables, pasta, or rice.
Your thumb = one serving (one ounce) of cheese.
A tennis ball = one serving (one cup) of yogurt or chopped fresh greens.
When at Home:
Take time to “eyeball” the serving sizes of your favorite foods (using some of the models listed above).
Measure out single servings onto your plates and bowls, and remember what they look like.
Serve up plates with appropriate portions in the kitchen, and don’t go back for seconds.
Never eat snacks out of the bag.
When Dining Out:
Ask for half or smaller portions.
Set the rest aside that which is more than a portion and ask for a take home bag.
If you order dessert, share it.
