KEEPING MONACO HEALTHY too quickly . Dropping half a kilo , maximum one kilo per week makes it a lot easier to keep the weight off for good .
Here are some of the best recommendations for getting the process started :
l Always keep at hand non-perishable foods like nuts , so you won ’ t be tempted to make poor food choices when hunger strikes . The first « line of defense » is raw , organic nuts . They ’ re delicious and satisfying .
l Freeze yogurt and eat it for dessert instead of ice cream .
l Take the stairs not the elevator . An old but effective trick to burn up to 500 extra calories a day — depending on how often you do it of course .
l Buy more whole , organic foods and avoid processed food completely . Because they have more nutrients , these foods will keep you fuller longer and will help your body function better . You ’ ll also be avoiding food additives that stimulate appetite and cravings .
l Instead of meeting up with friends for coffee or drinks , meet them at the park and go for a walk .
l Eat lots of fibre-rich foods — preferably fruits and vegetables , not grains . Fibre fills you up but contains virtually no calories . It ’ s a great way to manage food cravings .
l Switch from white bread to brown . Same applies to rice and pasta . They are full of weight-managing minerals and fibre . But watch your intake as even ‘ whole ’ grains should be limited when trying to lose weight .
l Drink 2 large glasses of water 10 minutes before you sit down to eat . Studies show that this simple trick helps fill you up and lose weight . If you feel hungry outside mealtimes , drink a glass of water before fixing yourself a snack . Thirst is often confused with hunger .
l Don ’ t buy low-fat and « 0 » fat products . You need to eat fat to burn fat , to manage your blood sugar levels and quench your appetite .
l Don ’ t eat the ‘ free ’ bread and grissini in restaurants . You can easily add 250 calories to your meal and it ’ s not worth it as they have no nutritional value .
l Slow down when eating . Give your stomach the time to register that it ’ s full and let your brain know that it can stop sending you messages that you need to eat .
l Make water your drink of choice . Avoid alcohol and give up all soft drinks — not just regular coke , but diet drinks too !
Drink 2 large glasses of water 10 minutes before you sit down to eat . Studies show that this simple trick helps fill you up and lose weight .
l Avoid fruit juice . That goes for « healthy » juices like apple and grapefruit too . Fruit juice is rapidly digested and then metabolized by the liver into fat , instead of energy .
l Don ’ t sleep too little — or too much . According to research , people who don ’ t get enough sleep tend to put on abdominal fat , which is the unhealthiest kind as it is metabolically active and accumulates around the organs — increasing the risk of heart disease and cancer .
l Another oldie , but a goodie — eat your food on a small plate . Numerous studies have proven that the bigger the plate , the
© depositphotos . com larger the portion you are likely to serve yourself . And don ’ t eat in the kitchen so that you ’ re tempted to take seconds .
l Weigh yourself regularly . It will help you stay on course and keep you motivated . Some studies have shown that people who weigh themselves lose weight twice as fast as those that don ’ t . Just don ’ t obsess about it . Bear in mind that daily fluctuations are normal and likely caused by hormones .
l Try not to eat when you ’ re stressed . Whatever the problem is , the answer is not in the fridge . Have a cup of green tea , go for a walk , chew sugar-free gum . Anything , just don ’ t let your emotions get the better of you .
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