I make sure I have protein at every meal. Mornings it's 2 eggs plus lots of veggies in a fritatta. Lunch is a protein smoothie. I have an afternoon snack that's just fun--under 200 calories. Then dinner I have a lot of calories left (500-700).
When I want a cookie, or ice cream or come other sweet that will knock me off track, I look at the nutritional info. Usually its something crazy high for such a small amount and I remind myself that for that many calories I could find something way healthier. If I REALLY must have it, then I work around it.
I used to drink a lot of soda, but I'm not as tempted since I bought my Sodastream machine! I bought the Crystal Light Lemonade syrup for it and it gives my all the delicious fizzy goodness for only 5-10 cals a glass. An average glass of soda is over 100!
I work on the eleventh floor. I typically walk downstairs to lower floors when I have to use the restroom, usually to floor 7 or 8, and I walk back up most of the time. I take the long route everwhere in the building I have to go. That's a great way to get in extra steps. People think I'm weird for doing so, but they don't appreciate healthy living the way I do. I love it.
Always mix up your calories each day, For example it is easy for people to get used to eating the same breakfast every day because it has a particular number of calories. The problem is, you get board with it and your body adjusts to it so eventually you stop loosing weight. Mixing it up every day keeps your body from adjusting to the same foods and number of calories per meal each day.
I have a hard time eating veggies, but I've found that many meat dishes can be "cut" with them! Tuna salad, ground beef, even burgers. When you make them, put in more cut up veggies, like celery. The veggies tend to take on the flavor of the spices you are cooking your met in! You save calories and fat by cutting down on the meat, but you don't sacrifice the flavor at all. One "meat dish" serving can then also include a full serving of veggies!
Everyone has those days when we just don't feel like lifting a finger, much less going to the gym or doing a full workout. I've found that on those days, a 10 minute session with my resistance band keeps my metabolism churning and calories burning!
When you are planning your next meal, try logging it first. It will let you see exactly how many calories and nutrients you are about to eat, and how it will impact your ability to reach your goals for that day. If you don't like what you see, you still have time to adjust!
I made a mix of music that helps with putting intervals in my walk. I pick music that I like with the pace in mind. I start out with a couple of songs that have a beat that matches my warm up speed, then up the pace a bit until I'm at my target walking speed. For the rest of the workout, I vary the pace from song to song and by matching my pace to the beat, instant intervals! When I get tired of the selection, I just make a different mix. Works for walking, running biking etc. Enjoy!
I'm a sucker for chips & dip!! Bought a can of Fritos Southwest Enchilada Black Bean Dip & didn't open it because I was sure it wouldn't be good for me, but then I looked at the label & a serving is just 30 calories and NO FAT!! Imagine my surprise!! Not everything Fritos makes is terrible for you. Had a serving of the dip with a serving of baked tortilla chips - a pretty good snack all-in-all!!
If I get dressed in workout clothes to do housecleaning, I make more of an effort to expend energy as I scrub and vacuum and dust and stuff! The lycra and running shoes help convince me that I'm engaging in calorie-burning activities! :)
How do you get the most from 1200 calories per day? By choosing wisely. Fill your plate with vegetables, lean protein, healthy fats and whole grains. It will be brimming with food and at the end of your meal, you will feel full and satisfied!
cracker barrel. pancakes. bacon. you can have them and stay in your calorie fat and carb count easy peasy. i took my 8yo to cracker barrel for breakfast today because it's his spring break and i wanted to do something fun and the weather has been gray and ugly all week. the whole way there, i agonized about what i was going to eat. i've been doing SO good and i didn't want to ruin it. i typed "cracker barrel pancake" into my handy dandy spark people app on my phone. it said a pancake is 110...
To calculate how many calories to eat daily in order to lose 2-3 pounds a week use the following equation: Multiply your weight (in pounds) by 12 and subtract 1,000. (Note: If you calculate a number thatís less than 1,200 calories, follow the 1,200-calorie plan. Eating less than that, itís hard to meet your daily nutrition requirements.) Recalculate as you lose.
Most of us don't get enough fiber. Eat your fruit instead of drinking juice and you will benefit from the whole nutrition package. Choose fruit instead of a sugary dessert. And watch out for hidden fructose in juices!
I crave something sweet on my break. For a while I was eating a 100-calorie bag of mini-cookies. But I found something better for me. I toast one slice (21 gr.) of Schwebels Smart Light whole wheat bread (35 calories) & top it with 1/2 serving (7 gr.) of Olivio Light (25 calories) & sprinkle it with cinnamon & Splenda (virtually no calories.) I save 40 calories over a tiny bag of cookies. As a bonus my snack contains whole grain, fiber & no sugar. Weigh your bread...(click title for more info)
I LOVE (when i say love...I'm addicted!) the manual food calculator. I know that it would be easier to search all that is already entered, but by doing it manually I can see how much a serving is and plan for that, as well as just look under my favorites for the food i've eaten.
I always had walls around "exercise." It took me back to those humiliating days in grade school when I was the clumsy kid, last chosen.
Instead of sitting around and studying, sit on an exercise bike or do some form of cardio that allows you to read while studying. Instead of sitting around and munching while studying, you'll burn calories. What's more, studies have proven exercise's ability to enhance learning and memory.
I like to track my food and portions before I eat. That way when I sit down to eat I know exactly how much I need to eat to stay in my calorie budget. I eat slower and savor the food and actually feel full even though I'm eating less than I used to!