Less is More
Many weight control programs have given the not-so-good advice to eat a little of everything. A study by Chicago dietitian and author Dawn Jackson-Blatner, RD, states that variety doesn’t deserve its good reputation. She claims that variety makes you eat more. For example, when eating French fries was tested, many people wanted more when ketchup or any other sauce was added to the equation. Many foods were tested this way, and most people ate more when any “extras” were added to enhance or flavor the foods. Therefore, eating foods with less variety helps us to eat smaller amounts in most instances.
Add a Little Fat
With salads, it is a good idea to eat a little salad dressing, a few bites of grated cheese, or 3 ounces of chicken breast with it. By not eating any fat at all with your salad, you may signal hunger pains in no time, and this will probably cause you to reach for a snack to hold you over until the next meal. If you add just a small amount of dressing or a few “fats” to your salad, you will be getting just enough to last you. No more than two tablespoons of light salad dressing will suffice.
Specific Weight Loss Tools
- Fit O Meter –This tool will help you to know how many calories you are burning throughout the day.
- The BMI Plus Calculator – This is a 6-in-1 tool. It calculates your BMI, heart rate, and weight range among other things.
- Food O Meter – This device helps you to discover the calories in your food and many more nutrition facts. With the Medifast Weight Control program, the meals already have calculated this for you so it’s not a necessity while on the program!
- Blender – You can choose from either a regular countertop blender or a hand held type. This device is good for blending healthy foods and drinks.
- Steamer – Steaming foods is good because you don’t have to add oils or butter to cook with.
- Oil mister – To use this tool, fill it with a healthy oil such as olive oil. You can cover the bottom of a pan with only one tablespoon with this handy tool. With 120 calories and 14 grams of fat in each tablespoon of oil, this is a must because even healthy oils contain this amount of calories and fat.
- Herb mill – Fresh herbs have never been easier to cut. This tool saves time and enhances the flavor of your food.
- Grater/zester –This little gadget can be used to grate cheese or for citrus zest. Zest your foods with this and discover much more flavor easier.
- Handheld chopper – This device is great if you don’t want to get the big food processor out, plus it doesn’t mush foods up like a processor sometimes can. This is a wonderful tool to chop up all your veggies.
- Kitchen scissors – Cut that fat off of your meats! Cut up herbs, trim vegetables. and more.
- Smaller plates – With most plates coming in at 12 inches, we can cut portions by getting 9 inch plates instead.
- Smaller glasses – If serving deserts, this will cut the portion.