8. Lose 10 Percent of Your Excess Body Weight
We’re sure
you have your reasons for wanting to rev up your metabolism or lose
weight. But, one of them should be health. Did you know that by losing
just 5 to 10 percent of your excess body weight, you can lower your
blood pressure, cholesterol, insulin, and triglyceride levels? Losing
weight shouldn’t be just about looking good. It should also be about
staying healthy.
9. Eat More Fruits and Vegetables
Some foods
are better for you than others. The key is to eat a diverse diet, with
an emphasis on those foods that pack the heaviest nutritional punch.
Fruits and vegetables are an important part of any health regimen
because they are loaded with essential nutrients in their most natural
and useful form—and the more fruits and vegetables you eat the more
satiated you will feel and you will be able to avoid high-calorie
foods and fat. The majority of Americans don’t consume nearly enough
fruits and vegetables. Government health officials suggest a minimum of
five servings of fruit and vegetables daily—twice the amount suggested
for meat and dairy.
10. Eat to Live, Don’t Live to Eat
Food can
be incredibly enjoyable—and addictive—but its main purpose is to keep
you alive and kicking. If you want to live a long and healthy life, you
need to eat foods that truly nourish your body. Plus, if you are putting
in extra efforts to burn calories and lose or maintain your weight, why
would you wipe out all that effort by consuming empty calories? Rather
than eating whatever is in front you, focus on food choices that will
nourish your body and keep your metabolic engine running at peak
efficiency. To think thin and live thin, make an effort to schedule fun
activities that don’t revolve around food. Instead of dinner plans, make
plans to play sports, go dancing, or see a show.
11. Distinguish Between Hunger and Cravings
One
important step in making sure you don’t overeat is to challenge yourself
when you think you’re hungry. Are you hungry or are you having an
emotional craving for food? One way of determining the difference is by
having a glass of water. Often when you think you’re hungry, you’re
actually thirsty. If the feeling doesn’t diminish or if you’re
experiencing more serious signals such as headache, lack of
concentration, or physical hunger pains, head to the kitchen and make a
healthy snack.
12. Chew Gum
Gum
chewing can help boost your metabolism in a couple of ways. First, if
you’re having trouble with overeating, just the simple act of chewing
gum can help you hold off on grabbing foods that aren’t metabolism
boosting throughout the day. Second, a Mayo Clinic study concluded that
gum chewing actually boosted metabolism by up to 20 percent and could
help participants lose up to 10 pounds a year! That’s a lot of Double
Bubble!
13. Follow the 90/10 Rule
People who
focus on overall fitness know that eating healthy is not an
all-or-nothing activity. They know that if they make the majority of
their food choices great, they can indulge occasionally. Create a 90/10
rule of your own: If 90 percent of your meals are full of lean protein,
produce, lean dairy, and whole grains, indulging in less-than-nutritious
choices 10 percent of the time won’t slow down your metabolism.
14. Create and Adhere to Restaurant Rules
Eating in
restaurants often leads to a downfall. Because it’s so tempting to let
down your guard and eat all the things you’d normally limit when you’re
eating out, set some ground rules to minimize caloric or fat overload.
For example, never order meat that has been fried or sautéed; always
request that it be cooked without oil or butter. Do the same for your
veggies, although it’s great to eat them raw. Keep baskets of bread off
the table; you don’t need that! Request all sauces and dressings on the
side, and drizzle very small amounts on the dish. Stick with water for
your beverage or the occasional glass of red wine. Make it a golden rule
never to order dessert for one, and when sharing, take three small
bites and put down your fork or spoon. End your meal with coffee or tea
for a treat.
15. Use Visualization
Imagination
is a wonderful thing—it allows us to visualize ourselves stronger,
thinner, healthier, or whatever we desire. Many believe that
visualization leads to manifestation, particularly if you practice
daily. When you wake up, spend 5 to 10 minutes visualizing yourself as
leaner and sexier: the picture of health. If you have trouble
visualizing yourself that way, find a picture of someone in a magazine
who has the body you desire, paste your head on it, and place it on your
bathroom mirror or the refrigerator. What you focus on is what you
manifest, so focus on being the healthiest you that you can be. Go for
it!
