Slay Trim Those Flabs Away

SLAY; TRIM THOSE FLABS AWAY
1. Up your veggie intake.

Instead of restricting different foods and food groups, focus on
incorporating an abundance of nourishing foods that you can add into
your diet to promote overall health and weight management. The water
and fiber in produce adds volume to dishes and are naturally
low in fat and calories but nutrient-dense and filling. You can
create lower-calorie versions of delicious dishes by swapping out higher
calorie ingredients for fruits and veggies. Think cauliflower rice in place
of starchy white rice or doing 50/50. If you think about making any
meal mostly veggies (at least 50% of anything that you’re having), you’re
on the right track to better health.
2. Build a better breakfast.

A balanced breakfast — one that is stacked with fiber, protein, healthy
fats, coming together in a delicious dish — will revolutionize your day,
especially if you are currently skipping it and still find yourself struggling
to prioritize a healthy lifestyle. Skipping breakfast may influence
your hunger hormones later in the day, leading to you feeling
"hangry" in the afternoon which makes it harder to refrain
from oversized portions or cravings for sugary and refined
carbohydrate foods. The best, heartiest breakfasts are ones that will
fill you up, keep you satisfied, and stave off cravings later in the day. Aim
to eat anywhere between 350 and 500 calories for your morning meal,
and make sure you're including a source of lean protein plus filling fat
(think eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber
(veggies, fruit, or 100% whole grains). Starting your day with a blood
sugar-stabilizing blend of nutrients will help you slim down.
3. Skip sugary beverages.

We just don't feel full by liquid calories in quite the same way as we do
real food. Drinking a juice or caramel coffee drink just isn't as satisfying
as eating a bowl of veggie- and protein-packed stir-
fry. Skipping sugary beverages is often the easiest way to lose
weight faster, and bonus, it's good for things like heart health
and diabetes prevention too. Monitor your intake of juice, soda,
sweetened coffee and tea and alcoholic beverages. If you consume each
of those beverages during the day, you'll have taken in at least 800 extra
calories by nighttime — and you'll still be hungry. (Incidentally, alcohol
may suppress the metabolism of fat, making it tougher for you to burn
those calories.)
4. Get moving.
Movement of any type can be a very useful weight management tool.
Walking is a great, inexpensive option that doesn't require any extra gym
equipment except for a good pair of kicks. A recent study showed that
people who walked 8,200 steps per day were less likely to become obese,
suffer from major depressive disorder and others chronic health related
conditions. Therefore, consider walking for weight loss and
better overall health.
Additionally, strength training builds lean muscle tissue, which burns
more calories — at work or at rest — 24 hours a day, seven days a week.
The more lean muscle you have, the faster you'll slim down.
5. Eat mindfully.
Slowing down to focus on things like the taste, textures,
temperature and smells of what you're eating can help with
portion control. But mindful eating also means really focusing on
what you're eating and when—this can help you identify unnecessary
munching moments you may not realize you're engaging in throughout
the day that may be tacking on extra calories. More importantly, try to
avoid eating foods that you don't choose for yourself. Mindful eating can
help shift the focus of control from external authorities and cues to your
body's own inner wisdom. Noticing where your extra calories actually
come from is another step to making better choices in the short and long
term.
6. Spice up your life.

Spicy foods can actually help you cut back on calories. That's
because capsaicin, a compound found in jalapeño and cayenne peppers,
may (slightly) increase your body's release of stress hormones such as
adrenaline, which can speed up your ability to burn calories. What's
more, eating hot peppers may help you eat more slowly and avoid
overeating. You're more likely to stay more mindful of when you're full.
Some great choices besides hot peppers are ginger and turmeric.
7. Go to bed earlier.
There's a ton of research that demonstrates getting less than the desired
amount — about seven hours — of sleep per night can slow down your
metabolism. Chronic sleep deprivation may even alter
hormones that control hunger, and some studies show that
there is a connection between poor quality food choices and
less sleep. Good sleep has a ton of other benefits too, like boosting
alertness, improving mood and overall quality of life. So don't skimp on
your ZZZ's, and you'll be rewarded with an extra edge when it comes to
overall health and losing weight. Start small with just pushing up
bedtime by 15 to 30 minutes, every minute counts!
8. Keep a food journal.

People who log everything they eat — especially those who
log while they're eating — are more likely to lose weight and
keep it off for the long haul, studies consistently indicate. The
habit also takes less than 15 minutes per day on average when you do it
regularly, according to a study published in the journal Obesity.
Start tracking on an app like MyFitnessPal or use a regular notebook. It'll

help you stay accountable for what you've eaten. Plus, you can easily
identify areas that could use a little improvement when it's written out in
front of you.
9. Resist the urge to skip a meal.

Our nutrition experts stress that skipping meals will not make
you lose weight faster. If a hectic day makes a sit-down meal
impossible, stash a piece of fruit and pack of nut butter in your car or
purse and keep snacks in your desk drawer — anything that will keep you
from going hungry!
Going long periods of time without food does double-duty harm on our
healthy eating efforts by both slowing down your metabolism, and
priming you for a binge later in the day. Make it your mission to eat three
meals and two snacks every day, and don't wait longer than three to four
hours without eating. Set a "snack alarm" on your phone if needed.
10. Munch on mineral-rich foods.
Potassium, magnesium and calcium can help to serve as a
counter-balance for bloat-inducing sodium. Foods that are rich in
potassium include leafy greens, most "orange" foods (oranges, sweet
potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies —
especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help
give you a bloat-busting boost. They've also been linked to a whole host
of additional health benefits, such as lowering blood pressure,
controlling blood sugar, and reducing risk of chronic disease overall.

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SLAY; TRIM THOSE FLABS AWAY

1. Up your veggie intake.

2. Build a better breakfast.

3. Skip sugary beverages.

6. Spice up your life.

8. Keep a food journal.

Start tracking on an app like MyFitnessPal or use a regular notebook. It'll

9. Resist the urge to skip a meal.

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