Good Eating Habits part 2

• We will continue give you more information on good eating habits.
1. Decrease intake of juices and soft drink.
   1. This can you can do by using small glasses instead of large size glasses.
   2. In this way you will drink 25%-30% less juice, soda, wine, or any other beverage.
2. Avoid taking alcohol.Because it gives you empty calories
   1. So alcohol has more calories per gram than carbohydrate, and protein.
   2. Also you will avoid ta take nuts, chips and other food with alcohol.
3. Green Tea
   1. Drinking green tea may also be a good weight loss strategy.
   2. Green tea can start calorie burning engine of body .
   3. Possibly through the action of phytochemicals called catechins. At the very least, you’ll get a refreshing drink without tons of calories.
4. Yoga
   1. Women who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association.
   2. Yoga regulates more “mindful” approach to eating.
   3. Yoga gives self calmness and may help people resist overeating.
5. Eating at Home
6. Eat home-cooked meals at least five days a week. A Consumer Reports survey found this was a top habit of “successful losers.”
   1. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.
7. *Eating with intervals’
   1. If you make breaks during eating that will also help to avoid overeating.
8. Chew Strong Mint Gum
   1. Chew sugarless gum with a strong flavor when you’re at risk for a snack attack.
   2. Gum with a big flavor punch overpowers other foods so they don’t taste good.
9. Use small dishes
   1. Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less.
   2. It is found that with larger dishes people serve more and eat more.
   3. Make your plate or bowl to 100-200 calories a day.
10. Make always small portion
    1. The top habit of slim people is to stick with small food portions at every meal.
    2. “Always slim” people do it and successful losers do it.
    3. One can measure food for few times, it can become automatic to have small portion of food.
11. Try the 80-20 Rule
    1. People are conditioned to keep eating until they’re full.
    2. Some of the people like Okinawa eat until they’re 80% full.
    3. They even have a name for this naturally slimming habit: hara hachi bu.
    4. We can adopt this healthy habit by taking 20% less food.
12. Eating at restaurant
    1. Restaurant meals are notoriously fattening, so consider these special orders that keep food under control.
    2. Share food with a friend.
    3. Order an appetizer as a meal.
    4. Choose the small plate food like child’s plate.
    5. Complement a smaller entrée with extra salad for the right balance: half the plate filled with vegetables.
    6. Choose marinara sauce for pasta instead of Alfredo sauce.
    7. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces.
13. More Vegetables and less Meat
    1. Eating vegetarian meals more often is a slimming habit.
    2. Vegetarians tend to weigh less than meat eaters.
    3. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber.
    4. Vegetable diet fills you up with fewer calories.
14. Burn calories more
    1. Lose 10 pounds in a year without dieting by burning an extra 100 calories every day.
    2. You can achieve this goal by the following activities:
       1. Walk 1 mile, about 20 minutes.
       2. Pull weeds or plant flowers for 20 minutes from the lawn.
       3. Mow the lawn for 20 minutes yourself instead of getting paid labour.
       4. Clean house yourself for 30 minutes instead of calling house cleaner companies.
       5. Jogging for 10 minutes will help you to burn fat and keep you fit.
15. Celebration
    1. When You have achieved your goals then you can celebrate and get new clothes, or take a slice of sweet which is your favourite..

(DR.Riaz Bhutta and modified from webMD)