anyway. These easy habits will slim you down. BY
FRANKLIN (FK)
Losing pounds doesn't
have to be torture (we're
looking at you, cayenne-
pepper cleanse). Adopt at
least three of these
behaviors — they're simple
to integrate into your day-
to-day routine, and all are
enthusiastically backed by
nutritionists — and you'll
be thinner and healthier in
days. (Plus, the weight will
stay off.)
1. SNACK, BUT SMARTLY
Grazing between meals used to be on the
weight-loss hit list. But nutritionists now know
that it's better to satisfy a craving with healthy
grub than ignore it and risk a junk-food binge
later. The best picks are filling, protein-packed
snacks, such as one stick of string cheese, a
tablespoon of peanut butter on a piece of fruit, or
a medium-size bowl of edamame.
2. TURN OFF THE TV
Dining while viewing can make you take in 40
percent more calories than usual, reports a new
study. And texting, driving, or any other
distracting activity during a meal can also result
in your eating too much. Instead, make each
meal something you put on a plate and sit down
to, even if you're eating solo.
3. STEP ON THE SCALE DAILY
If your regular weight increases several days in a
row, it's a red flag letting you know you need to
cut back a little or beef up your workouts
slightly.
4. SCULPT THREE TIMES A WEEK
Doing 5 minutes each of push-ups, lunges, and
squats (in 30-second intervals) will help build
and maintain muscle mass. The more muscle you
have, the higher your metabolism will be, so
you'll torch more calories as you go about your
day.
5. REACH FOR YOUR CELL
Next time your mind gets stuck on a certain
food, call a friend and redirect your brain by
asking how her day's going. Research shows that
cravings only last about 5 minutes, so by the
time you hang up, the urge to devour junk will
have subsided.
6. EAT A BIG, BALANCED BREAKFAST
An a.m. meal made up mostly of carbs and
protein with some fat keeps blood-sugar levels
steady and hunger pangs away so you're not
susceptible to pigging out come lunch, studies
show. Opt for something satisfying for your
stomach and taste buds — like egg whites and
turkey bacon with whole-wheat toast.
7. WATCH THE BOOZE
One innocent-looking margarita or cosmopolitan
can rack up hundreds of calories that do nothing
to quench your appetite. Treat yourself just on
the weekends and cut back somewhere else or
stick to a glass of wine, light beer, or vodka and
soda — three drinks that each have about 100
calories per serving.
8. HAVE FRUIT TWICE A DAY
Fruit has no fat and is mostly water, so it'll fill you
up while leaving less room on your plate (and in
your stomach) for high-cal fare. Don't freak about
fruit's carb count — we're talking the good kind
of carbohydrates that contain lots of healthy
fiber.
9. STAY ASLEEP LONGER
Getting to bed just 30 minutes earlier and
waking up 30 minutes later than you normally do
can help you make better food choices,
researchers report. Also, when you're well-rested,
you're less prone to snacking out of fatigue or
stress.
10. VISUALIZE YOURSELF THIN
When you feel your willpower breaking, conjure
up a mental picture of yourself when you looked
and felt slim. The visual motivation keeps you
focused on your goal weight and reminds you
that it is attainable, since you've achieved it.
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