7. Choose Fiber Snacks While Watching TV
Beyond the
fact that you’re totally sedentary while watching TV, this activity
tends to be damaging to health because of mindless snacking. Try to
avoid all buttery and salty options. Instead, choose low-calorie,
high-fiber snacks such as carrots, berries, broccoli, celery, and apple
slices. Even better? Turn off the television and take a walk, go for a
jog, or spend some time working outdoors to burn calories and increase
your metabolism.
8. Munch on Air-Popped Popcorn
Popcorn can
be very fattening when you buy it at the movies, or when you buy the
packaged microwave brands. Air-popped popcorn, however, is light and
healthy and provides a high amount of fiber. Remember, anything that’s
difficult for your body to digest is a major metabolism booster! Get
yourself an inexpensive air-popper and pop your own, adding just a dash
of seasoning and light sprays of cholesterol-reducing oils. Steer clear
of popping popcorn in oil or coating it in oils or butter, and you can
enjoy popcorn as a nutritious snack.
9. Just Say No to Sugary Snacks
Because the
hours between dinner and lunch can create a mini-fast, many crave
sweets in the late afternoon. Before you reach for a candy bar, a piece
of chocolate, or a brownie, seek out snacks that contain all three
macronutrients—like carbohydrates, protein, and fat. Eating a low-fat
piece of cheese with a few whole-wheat crackers, a cup of yogurt with
strawberries or a few tablespoons of granola, or a healthy granola bar
will satisfy your craving and keep your blood sugar and metabolism from
crashing. Stay within the 150–200 calories range, and you’ll not only be
staving off a hunger that will cause you to overeat at dinner, you’ll
be priming your metabolic engine and avoiding hundreds of empty
calories.
10. Eat Nutrient-Rich Fruits
Fruit’s sweet flavor comes from
fructose, a naturally occurring sugar that serves as a good source of
energy. Fruit is full of healthy substances such as vitamin C, vitamin
A, potassium, folic acid, antioxidants, phyto-chemicals, and fiber, just
to name a few. Citrus fruits, berries, and melons are excellent sources
of vitamin C. Dried fruits are available all year long and are an
excellent source of many nutrients including fiber. Almost all fruits
and vegetables are good for you, but some are better than others. When
it comes to fruit, apples, bananas, berries, citrus fruit, and melons
are your best bets because of their high fiber and nutrient content.
Researchers at Scripps Clinic found that fruit eaters ate fewer calories
overall compared to those not adding fruit to their diet. Fruit can
help you satisfy sugar cravings, feel full longer, and eat less.
11. Try Frozen Grapes
If you’re
craving a sweet treat but don’t want to blow your healthy eating habits,
throw some grapes in the freezer and munch on them a few hours later
when they’re frosty. They taste like sorbet and they contain manganese,
flavonoids, and B6—an excellent metabolism booster—which may lower your
risk for heart disease. So you’re getting a treat that’s both healthy
and sweet!
12. Make a Mango Smoothie
Mangos are
packed with vitamins, minerals, and antioxidants. They are especially
high in many carotenoids, including beta-carotene, and also come loaded
with magnesium, potassium, phosphorous, selenium, folic acid, zinc, and
A, B, and E vitamins. And, on top of all that, they contain an enzyme
that has stomach-soothing properties and helps with digestion. Add some
whey protein and water or low-fat yogurt to thicken up your drink and
you’ve got a super-healthy, immune-boosting, metabolism-blasting snack!
13. Make Snacks Part of Your Eating Plan for the Day
Eating daily snacks is a great way
to make sure your metabolism is at its peak. Don’t grab a handful of
chips or a candy bar but munch on healthy foods that provide important
nutrients throughout the day. You’ll supply your body with energy and
make it do a little work in the digestive process. Here’s how to snack
smartly:
• Choose whole-grain products:
Whole grains are rich in fiber and complex carbohydrates, so they boost
your metabolism for longer periods because they require more effort to
digest.
• Have a fruit or vegetable:
Fruits and vegetables are filled with vitamins, minerals, and fiber.
They will fill you up without adding many calories to your diet, and
some may even cause your body to go into a calorie deficit in the
process!
• Nibble on a handful of nuts or seeds:
Nuts and seeds provide protein and monounsaturated fat, so they will
help you feel full longer. Just don’t eat more than a small handful
because they’re also high in calories.
• Try low-fat dairy products:
Cheese, yogurt, and other dairy products are good sources of calcium,
protein, and many other vitamins and minerals, but read the labels to
make sure you’re not eating added sugars.
14. Eat Smaller Portion Snacks, Not Meal-Size Ones
Snacking is
not meant to be an extra meal. A healthy snack should be portion
sensitive—a small amount of something nutritious—to keep the metabolic
fires burning and tide you over to your next meal. Snacks should be
small amounts of nutrient-dense foods ideally consisting of protein and
carbohydrate. A few whole-wheat crackers with a wedge of farmer’s
cheese; ¼ cup of cottage cheese with half an orange; a hard-boiled egg
and half an apple; a slice of whole-wheat toast with thinly spread
peanut butter, and so on—just enough to provide a steady source of
energy throughout the day or to stave off hunger that would cause you to
overeat at your next meal.
15. Graze Throughout the Day
Rather than downing two or three
super-size meals a day, which actually trains your metabolism to slow
down, eat smaller meals more frequently. Researchers have long confirmed
that eating small (healthy) meals or snacks every three to four hours
works well to keep your metabolism burning and churning. If you make
your snacks and meals healthy, you’ll likely reduce your caloric intake
at regular meals, and lose weight over the long haul. Make sure,
however, that you are not choosing high-fat, high-calorie carbohydrates,
such as chips or cookies.
16. Hit the Pause Button
When
snacking, take a break. You know how it goes: You’re shoveling in small
morsels of food and lose count of how much you’ve eaten, until suddenly
you realize you ate way more than you intended to eat. Try taking a
break between bites; take a physical pause and distract yourself by
focusing your attention on something else. Call a friend, load the
dishwasher, look for the CD you misplaced upstairs, dust the television,
or do whatever it takes to stop unconsciously shoveling food into your
mouth. Often, you’ll find that taking a break will help you realize that
you’re no longer hungry and give you the respite you need to make a
better choice.
17. Don’t Eat Before Going to Bed
Contrary to the popular idea that you shouldn’t eat after 7 P.M.,
the amount of calories you consume throughout the day is actually more
important than when you eat them. However, it is best to eat more
calories earlier in the day and make sure the last meal of the day is
light on calories and fat. You can eat after 7 P.M., but
keep that snack or small meal closer to 200–300 calories, and eat it at
least two hours before bedtime. If you’re convinced that you need
something just before bed, limit it to 100 calories and try to eat at
least 30 minutes before lying down. It’s easier for your stomach to
digest food while you’re still awake and sitting.
