One simple way to help yourself conquer your cravings – and this goes for any unhealthy craving from Oreos to cigarettes – is to make a short list of things you love to do or that you enjoy that could distract yourself from your craving. When you feel a craving strike, turn to that list and do something on it instead. Not only will you not experience the guilt you might feel after satisfying your craving, you’ll also feel good because you did something you enjoyed. It’s a true win-win.
We’ve all got something that’s our Kyptonite, whether or not you were born with the name Kal-El. For me, it’s food that starts with the letter “C,” ends in “E,” and rhymes with “peas.” I can’t past walk the cheese counter without salivating over the bries and the blues. Or, the aged gouda with the crystals…or that one with the…see?
This is why I rarely buy cheese. Because, even though I know that one ounce of cheese (approximately the size of two dice) is 100 calories, if it’s in my house, I’m probably going to inhale that whole wedge in a night. Two, tops. It’s my weakness.
Let’s be honest. Moving > not moving. But, if you’re like most Americans, you spend an average of 56 hours a week just sitting. In fact, hours probably go by without you having moved from your desk. Or the couch.
I didn’t believe it either, but then I spent a couple days wearing a Fitbit Flex and lo and behold, I noticed that if I didn’t make a concerted effort to get up and walk around, I would clock in less than 1000 steps before 3pm. Combine that with going out to dinner or binge-watching shows after work and that makes for not much movement. Even if I did my daily workout.
This sounds about right. It is still hard for me to believe that this time last year I COULD NOT MOVE! Really. My physical therapist was slowly working to release a pinched sciatic nerve and just standing was difficult. She would work to manually MOVE the vertebras in my spinal column. It was so disheartening because I had recently made progress in my weight loss journey only to have it sabotaged by an inability to move. This was not some bad knee or busted ankle, this was right at my CORE. The part of your spine that determines if you can support your weight or even propel your leg forward. I sunk into depression and ate junky food like coke and chips (as well as my healthy food when someone would cook for me) and did not move. (Definitely not the best move for someone with #PCOS or pre #diabetes.)
Now that you’ve cleared your pantry of all unhealthy things, it’s time to fill it with staples. Here are some of the staples we recommend:
• Whole grain bread and/or pasta
• Brown rice
• Canned beans
• Olive oil
You heard us right. Your challenge today is to empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you shouldn’t be eating. If you want to reach your fitness goal by summer, prevent temptation by removing all junk food from your house. If the packaged foods are unopened, donate them. Read the labels, if a food has un-pronounceable additives or anything ending in -ose (that’s sugar), it goes.
Instead of fast-forwarding through TV commercials, use them as an opportunity to get your heart pumping and burn calories! Get off the couch and do a speed round. Focus on perfect form, drive the balls of your feet into the floor and spring back up touching your fingertips together at the top of each jump to get your shoulder muscles in on the action. Doing this at full-bore intensity, a 150 pound person can burn up to 150 calories during the commercials in one episode of Scandal. Make this a habit, and you’ll see real results.
Eating healthy doesn’t need to be complicated or boring! Here are 30 easy-to-prepare snacks, each under 100 calories, that will keep your tastebuds happy.
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Keeping a food diary isn’t just an effective way to keep track of the number of calories that you eat everyday, it’s a proven weight loss tool. Study after study has shown those who log what they eat and drink lose more weight than those who don’t.
You don’t have to do this by hand. There are plenty of apps and online tools – including MyFitnessPal and SparkPeople – to help you do this. For the next week, record everything you eat and drink, including the oil you cook with and the creamer you add to your coffee. Pay close attention to portion sizes to get an accurate calorie count. Now that you know how many calories you should be eating, you’ll know if you’re undereating or overeating and by how much.