Beverages That May Add a Belt Notch

November 6, 2012 by  
Filed under Weight Loss Tips, Weight Loss Foods

While liquid beverages can be a perfect way to consume a meal on the go, they can also be a hidden source of excess calories. Most people do not associate liquid meals with high calories because they typically do not provide the same feeling of fullness as a regular meal. However, liquid calories can add up quickly and ruin your diet. There are a few beverages that may add an extra notch to your belt if you consume them on a regular basis.

Blended coffee beverages
Many people consume blended coffee drinks such as a mocha or latte on a daily basis. However, many of these drinks contain whipped cream and even chocolate syrup. A typical mocha contains about 400 calories and over 40 grams of sugar. As a result, it is best to avoid high calorie coffee drinks and switch to black coffee to fulfill your caffeine needs.

Fruit Smoothies
While you may think a fruit smoothie would naturally be low in calories, think again. Smoothies often contain high calorie ice cream that can contribute a few hundred extra calories to your drink. The end result is a smoothie that adds over 400 calories to your daily diet. Before you purchase a smoothie, be sure to look at the nutritional ingredients beforehand. There are many smoothie options that contain a mere 200 calories.

Alcoholic beverages
Alcoholic drinks are one of the most common diet ruining culprits. A night out of drinking can cost you thousands in excess calories. In fact, a single cocktail drink may contain as much as 750 calories depending on the drink size. As a result, you should avoid mixed alcoholic drinks if you want to lose weight. As an alternative, try having a single glass of wine or beer.

Regular soda
Twelve ounces of regular soda contains about 170 calories and over 40 grams of sugar. These drinks add no nutritional value and consuming multiple servings is too easy. Either switch to diet soda or cut these drinks out of your diet altogether.


Fill Up With Fiber

November 4, 2012 by  
Filed under Weight Loss Tips, Weight Loss Foods

Fiber is a dieter’s best friend.  In addition to supporting weight loss, it helps you feel full longer, lowers blood cholesterol levels, regulates your blood sugar and keeps your colon healthy.  Recent studies have shown that dieters who increase the amount of fiber in their diets lose more weight than those who don’t.

Getting enough fiber every day also prevents constipation while cutting your risk of developing serious illnesses like cardiovascular disease and cancer, but how much is enough?  Nutritionists recommend about 25 to 40 grams per day.  Most people get only half that amount or less.

If you know your diet is lacking fiber, you can take daily supplements to help you get to the recommended amount.  Delicious fiber bars that are popular and easy to find at most grocery stores offer another option.  However, it’s best to increase your fiber by eating lots of fresh and healthy whole foods. Most natural high-fiber foods are also lower in calories, which is a great benefit for dieters.

Increase your fiber intake gradually to allow your body to adjust.  Eating too much fiber too quickly can lead to severe bloating and gas pains. It’s also a good idea to drink more water when you eat more fiber. Increasing your water consumption will guarantee that the fiber will pass through your digestive system quickly and easily.

Here are 10 easy ways to help you start fitting more fiber in your diet:

1. Enjoy whole fresh or dried fruit that includes the peels daily.
2. Choose whole-grain breads, cereals and rice.
3. Eat a salad with every meal.
4. Combine fiber-rich foods. For example, top your oatmeal with fruit to double the amount of fiber.
5. Add dried beans to your menu on a regular basis. Beans, peas and legumes are inexpensive foods and great sources of both fiber and protein.
6. Eat a handful of nuts every day; almonds are an excellent choice, but you should keep in mind that they do contain a lot of calories. Don’t go overboard with them.
7. Go crazy with fresh vegetables. Eat as many as you want!
8. Choose popcorn over potato chips or pretzels for your snack.
9. Sprinkle yogurt and low-fat ice cream with ground flax seed.
10. Add frozen vegetables to pasta sauce.

Adding fiber to your diet is a lot easier than you think!

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