Say what???! Reduce calories in a food just by soaking first? "Just add a teaspoon of coconut oil to the boiling water. Then add a half a cup of rice. Simmer for 40 minutes or boil for 25. Then—and this is key—refrigerate it overnight (or 12 hours). You reduce the calories in a given serving by up to 60 percent"
I was just going to share Selena Yeager's article found on runnersworld.com but it has so many awesome hacks and facts that I simply had to share a load of quotes! Do read the full article when you have time.
Eat chewable food:
"mice eating softened feed actually became obese over the course of 5 ½ months, while those eating their usual hard feed saw no weight gains"
It's not just the calories in your booze that make you fat. It's how you act when you drink:
"if you flood your system with a fishbowl margarita, you won’t be burning anything else for hours. With your inhibitions blunted with booze, you’ll also likely toss down a few hundred more in the form of bar food"
Eat mushrooms. They are very filling and low calorie. Use them instead of meat:
"men and women who chose mushroom-based lunches ate 444 fewer calories while still feeling just as satisfied. "
"when you exercise before breakfast you can burn between 260 and 280 more calories throughout the day than when you exercise at other times. "
Eating out is asking for trouble. Cook at home:
"the average chain restaurant meal delivered a whopping 1,128 calories—nearly half a day’s worth."
Aim for saity and don't juice fruit:
"...ask yourself what would make you feel more full, 300 calories of apple juice (about 2 ½ cups) or 300 calories of apples (about 4 apples),”
Soda? Just stop it:
"It’s flat-out awful for you and packs on pounds and raises your risk for diabetes the more you drink. "
Stop scoffing your food down:
"quick eaters not only consumed more than 10 percent more calories, but also felt less satisfied when the meal was done—and hence more likely to keep snacking afterward. "
"slow eaters also drank about a half-cup more water during the meal, which helps increase metabolism and keep calorie intake in check. Take smaller bites, chew each bite twice as long as you usually do, and put down your utensils between bites."
Lack of sleep makes you hungry-tired. Prioritise sleep:
"stress hormones like cortisol rise and your body goes into fat-storage mode...You’re also likely to eat more—like 500 calories a day more."
This will help you reach optimum hydration and make you eat less. Drink water before meals:
"Pour yourself a pint (of water) and drink it before your next meal, and you may eat about 90 fewer calories by the time you push away from the table"
LIke this approach? I'd love to work with you.
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Clara is a NCCA certified personal trainer who loves to work with awesome women like you.