April 27th, 2015 | The Blog
Summer is fast approaching. Most everyone has packed on a few extra pounds over the long winter months. Bariatric surgery is not the answer for everyone. The need to work on losing those extra inches of padding is certainly paramount.
There are simple and effective ways to lose weight without dieting or undergoing bariatric surgery. Here are a few ideas to work on the slim and trim body everyone wants before summer arrives:
If necessary, set a 20-minute timer to slow down the cadence of eating. Why eat slower? The body triggers hormones, which make a patient feel full as they eat. Smaller portions are consumed when sufficient time allows the stomach to alert the brain that it is full.
Sleeping one extra hour every night can help a person lose 14 pounds in one year. There are two explanations: sleeping eliminates the idle time during which a patient unnecessarily snacks?and sleeping less than 7 hours per night naturally increases the appetite.
Eat lots of fruit and vegetables
High fiber and high water content in fruits and vegetables help to satisfy the appetite with fewer calories. Serve more veggies everyday. Eat fruit for a midday snack. One other weight loss enhancer, avoid calorie-laden sauces and dressings. Instead, season the veggies with lemon juice and herbs.
Avoid cream-based soups, which are high in fat and calories. Serve broth-based soup at the beginning of a meal to reduce overall calorie intake. Low sodium broth is a good base with which to start. Try minestrone, tortilla, or wonton soup.
Whole grains are best
What are whole grains? Brown rice, barley, oats, buckwheat and whole wheat are the main whole grains. They help a patient to fill up on fewer calories. An additional benefit is that whole grains can reduce cholesterol.
Keep “skinny” clothes around
Keep a favorite piece of clothing that is “just a bit too snug” in plain view for the incentive to lose those extra few pounds.
Skipping bacon on a sandwich saves about 100 calories per serving. Replace the bacon with other flavorful fillers like tomato slices, roasted red bell peppers or another personal favorite.
Reduce sugar intake
Stop drinking sugary soda. Switch to water or zero calorie seltzer. Each switch avoids 10 teaspoons of sugar intake. Need more flavor? Add in some fresh lemon, mint or frozen strawberries.
Eat meatless pizza
Thin crust pizza reduces calories more than the thick-crust choice. Veggie pizza toppings, instead of a fat-laden meat choice, can take 100 calories off of a traditional pizza meal. Also, use less cheese or a reduced-fat cheese.
Change the shape of the glass
Everyone tends to overfill a short, wide tumbler. Instead, use a tall, skinny glass. Studies report that 25% to 30% less juice, wine or soda is consumed with the tall, skinny glass.
Limit alcohol intake
Go ahead, have an alcoholic drink. Then, follow it with a non-alcoholic, low-calorie beverage like sparkling water. This will help to reduce a patient’s overall calorie intake and fill up the consumer so snacking on chips, dips and nuts is also reduced.
Drink green tea
Green tea increases the body’s calorie burning capacity. This is a result of catechins, which are phytochemicals.
There are a few more diet-free weight loss tips and tricks to share in next week’s nursingjobs.org blog. Patients will appreciate any tips that you share with them as you travel this journey beside them. Please be sure to check next week’s blog for Weight Loss Without Dieting Part II.