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Simple slim-down secrets
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Live Better Now
- Do the math. Find out exactly how many calories you need per day to maintain your current weight according to your sex, age, height, activity level at www.calorieneedscalculator.com. In order to lose a pound per week, you need to create a 500-calorie deficit everyday. For example, if you need 2,000 calories/day to maintain, you’ll need to cut down to 1,500 calories to drop weight.
- Have a starter. According to several studies, beginning a meal with either a soup or salad can help curb your calorie consumption during your meal. Just make sure to opt for a starter with fewer than 100 calories like a broth-based soup or salad with low-calorie dressing.
- Get your z’s. Researchers at the University of Chicago and Stanford University have found that people who get the recommended eight hours a night tend to have a healthy BMI, while those who get only four or five hours of shut-eye experience significant drops in the appetite-suppressing hormone leptin, and spikes in the hunger-triggering hormone ghrelin.
- Eat in. A Tufts University study discovered that people who eat at restaurants 3-6 times a week consume nearly 32 percent more calories and have about 11 percent more body fat than people who eat out only once a week.
- Ramp up the roughage. One study found that by adding 14 grams of fiber a day to their diets, subjects consumed 10 percent fewer calories and lost about a pound a month over four months. Makes sense: Fiber-rich foods like fresh fruits, vegetables, whole grains and legumes slow digestion, helping you feel fuller and curbing your appetite.
first appeared: 3/2/2010
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