Fifteen ways of beating the bulge effortlessly .
It’s the instant generation. We all want to be slimmer and sexier yesterday, ready to follow the latest fad diet. And yet there are some of us who never seem to put on an ounce, staying svelte and slim forever. We chatted with some of these slender beauties for their diet mantras and came up with ‘Nykaa’s Fifteen Rules to Stay Slim without Trying’
1. Moderation is key .
So you like chocolate? Eat a square or two but then stop right there. Enjoy the foods you love in moderation. No single food will make you fat provided you indulge sensibly.
2. Don’t eat till you’re bursting
3. Start with a soup and always eat a salad
We all know that it takes 20 minutes for your brain to register that you’re full. Eating till you feel stuffed is never a good idea. Instead use a smaller spoon, put your fork down in between bites and voila, you’ll be surprised at how little it takes to make you feel full. Stay away from second helpings and try and leave at least a quarter of your food on the plate. If you’re still hungry ten minutes later, eat up.
Broth-based soups are a wonderful way of filling you up and taking the edge off your appetite. Or split a lightly dressed salad with a friend before moving on to a more calorific main. You’ll be fuller for less.
4. Stock up on veggies and fruits
5. Think small
Make sure you eat a bowl of stir fried vegetables with every meal. They’re choc-a-bloc with vitamins, fiber and water, filling you up without piling on the pounds. Munch on an apple or pear when hunger peaks at non-meal times and follow that with a glass of water.
While eating out, always opt for a small serving of whatever it is you fancy, from frozen yoghurts and cappuccinos to grilled sandwiches and pizzas. Remember small potions equal fewer calories. This way you get to eat your faves without the guilt and added inches.
6. Know your triggers
7. Skip the bread basket
Chips, cheese and burgers don’t excite you. But your sweet tooth won’t let you rest till you’ve devoured that calorific slice of chocolate cake or all the mithai in the box. If you can’t trust yourself to stop after a nibble then limit ‘danger foods’ to a single serve portion, that is, a small slice or two squares of your fave snack.
After ordering mains at a restaurant, it’s all too easy to absentmindedly dive into the breadbasket and demolish it. All those calories and carbs even before you meal arrives! Rule of thumb, have one—a drink, bread or dessert—never two or all three.
8. Stay hydrated
9. Ban mindless eating
Make sure you get your daily eight glasses of fresh clean aqua. It’s hard for the brain to differentiate hunger from thirst and often times when you think you’re starving, you’re just thirsty. Add a sprig of mint or slice of lemon to spike up water and make it more palatable.
You don’t have to eat everything that’s being passed around at work. It’s okay to say no politely. Also try and focus on what’s in front of you, the flavors, the texture and taste. It’s easy to lose track of what you’re eating if you’re snuffling food down while watching your favorite serial or reading a novel.
10. Eat wisely and plan ahead
11. Don’t drink your calories
Invited to a party that starts after 10 pm? Eat a bowl of soup or salad before you leave to take the edge off your hunger and keep you from the crispy wontons and cocktail samosas. Going to be on the road all day? Carry along a nut trail mix, home-made popcorn or a fruit salad to keep you going.
Liquid calories can never make you feel full. Instead of calorific pina coladas, milk shakes, frappes and smoothies, stick to still water or a diet soda. Eating your calories is so much more satisfying and filling.
12. Say no to white and yes to brown
13. Eat breakfast everyday
Carbs are not the enemy, though white, processed grains are. Say no to anything made with white flour or maida including bread, pasta, biscuits and cakes. White flour is almost instantly converted to glucose in the body and if you don’t burn it up, it gets stored as fat. Try out whole grains like bajra, jowar, quinoa and brown rice and feel full without being bloated.
The best thing you can do to kick start your metabolism first thing every morning is to break your fast. If the idea of a full meal early in the morning puts you off, try having a bowl of low fat yoghurt and a fruit. Eating in the morning will also keep you from eyeing that cookie or muffin before lunch.
14. Get moving
15. Stay away from artificial sweeteners
Aim to get 30 minutes of exercise every day, whether it’s an early morning gym session, walking to a meeting or an after-dinner stroll. But also remember that being physically active is not carte blanche to eat anything and everything on sight. Ultimately eating well—not exercise—will determine whether or not you lose weight.
There’s enough research to substantiate the fact that artificial sweeteners like aspartame and saccharine can cause bloating, fatigue and craving for more. Have the real stuff in moderation. Add a teaspoon of raw sugar, honey or molasses or gur in your dahi for a flavorful dessert. It’s less than 20 calories for a teaspoon of sweetness.