How Long Does A 30 Oz Can Of Formula Last 7 Sustainable Diet Secrets

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7 Sustainable Diet Secrets

1. Use the KISS Principle, Keep It Simple Silly. The idea of ​​easy weight loss may come as a surprise because we get lost in the drama of our diet story. Quick fix diet do’s, dos and don’ts abound when faced with those 20 extra pounds and desperate to lose them. And I understand the crisis mode response, having been there too many times myself.

But there is a mindset worth developing that will help you make simple changes every day, crisis or not, that require almost no effort but will benefit your weight. After all, weight gain comes down to a simple idea. More calories than needed, the excess is stored as fat. It doesn’t get any more complicated than that, but many women forget or neglect to apply the idea of ​​a kiss to their daily lives, especially when it comes to eating.

What are some ways you can use a kiss as your guide? reduce consumption, lose weight and think about how you eat and organize your diet?

2. Try to be flexible, be open to creativity, and be willing to swap out powerful foods and drinks for lighter substitutes that you can create yourself. When you decide to eat something with a high impact, stop for a moment and ask yourself how you can tone it down, maybe substitute something or leave something out so you can control your story. Remember that anything you choose to do for yourself that improves outcome is proactive and increases your awareness. There are many ways to apply Kiss every day. For example:

3. In coffee, Frappuccino, Caffe Mocha, Latte, smoothies, Alfredo, switch to fat-free milk without whipped cream. Take only one pump of flavored syrup, or ideally use sugar-free syrup. Instead of all these high impact drinks that distract from the enjoyment of great tasting coffee, why not go back to the basics and add your own flair? Try a double espresso with fat-free foam layered on top. Sprinkle the foam with cinnamon and nutmeg, low-fat or fat-free milk, stir and presto – a delicious low-calorie foamy drink without much impact. Experiment and enjoy how great the pure taste of coffee is when it’s not buried under other stuff.

By the way, cinnamon helps the body regulate sugar consumption. It helps prevent sugar spikes by slowing the release of sugar into the blood. This isn’t a license to overload on sweets, it’s just a tip to know and use to help moderate sugar absorption.

4. In drinks: replace high-sugar soft drinks, cocktails and juices with sparkling water or plain water with lemon. Lemon naturally balances the body’s Ph level. Try club soda, preferably no salt or sodium, seltzer, regular iced or hot tea with a mint or cinnamon stick, freshly squeezed carrots or freshly squeezed orange juice. Sugar-free Kool-Aid or sugar-free Lemon-Aid will work.

An important point about sugar – it’s in almost everything. Read food labels and be aware of where and how the foods you buy and eat affect your health and weight. Soda and fizzy drinks overload your body with empty calories, carbs, and sugar, and because sodas are high in phosphorus, they tend to lower calcium levels, which weakens bones, which is a big red flag especially for women over 40.

5. In fast food: You can still order a fun meal with a slightly lighter effect. Here are some suggestions for saving calories at some of the more popular chains.

KFC – Substitute for fried chicken, crispy and extra crispy barbecue. Grilled is delicious and saves calories, fat and sodium. A chicken dish with corn, mashed potatoes and a biscuit with gravy is just as tasty when grilled and the gravy is removed from the potatoes. You won’t even notice and every little bit of saved calories helps. This may or may not include use on corn or cookies. You don’t need it because KFC has the best and sweetest corn by itself and their cookie cutter is great. These are simple changes you can make that won’t affect your diet. It still tastes great and is fun to eat with a little less impact on your bottom line, calories.

McDonald’s, Burger King, Wendy’s. Big Mac or double cheeseburgers, bacon and cheese meat or chicken combos can be enjoyed without bread. Yes, am I kidding? No. Remember to be flexible, so ask for a knife and fork, throw in some bread and be surprised how easy it is to do. Or if that’s out of the question for you right now, how about a compromise? Eat it with an open face. Throw half the bread, top half. Really satisfying because it’s lower in carbs, calories and sodium. Substitute fries for the salad, or donate half of the fries you order to the trash if you can’t resist them without feeling homesick.

Wendy’s – instead of fries, get a baked potato and put some ketchup on it and eat it with a spoon. You will hardly notice that the “fried” is missing the potato flavor.

Remember the exercise in every restaurant, fast food or home – instead of grilled, baked or fried.

5. Sweets. Swap sugary desserts for a fresh fruit salad or fruit-topped angel food cake. You save calories and sugar and give your body the natural fiber found in fruit. Plain yogurt, cinnamon, risen and sliced ​​banana are good in any combination, or vanilla yogurt for a fruit angel food cake.

The amount of sugar in foods these days is amazing and staggering, as you will appreciate the more you pay attention to food labels. The equation to remember is 4 grams of sugar equals one teaspoon of sugar. For example, 12 oz. one can has 39 grams of sugar, or almost 10 teaspoons of sugar. Wild Cherry soda contains 42 grams or 10.5 teaspoons of sugar per can. Smoothies start at 30 grams and up, and you better sit down for it. All Venti-sized specialty coffees and beverages without foam contain between 71 and 82 grams of sugar, and a Green Tea Frappuccino Venti without a whip weighs in at 86 grams. Is it crazy? Think and imagine 23 teaspoons of sugar before you indulge.

6. Flavor enhancements: order sandwich sauces, special sauces, mayonnaise, barbecue, salad dressings, honey, butter, syrups, sauces, cheese and cream sauces of any name as a side dish. Do you think restaurants or fast food chains have any idea or even care if they have added hundreds of high fat, high cholesterol, high sugar, high calorie or high sodium ingredients to your food? No.

These sauces etc are big on flavor and a little goes a long way. Lightly put it on the food yourself and check. Try it. The idea is to help yourself shave calories by doing little things that really matter and are easy to implement. It’s not much of a sacrifice to do something on this list, right? Small daily improvements add up to big rewards. Small things matter because they affect and change results over time.

These are small steps you can take every day. Add some of your own if you remember without having to do it, you just have to do it smarter. Try it. If you want to learn more about smarter, not harder diet tips and tricks, go to my website, Diet-Bailout, and sign up for a free 17-page chapter of my eBook that will change your life and your weight.

Rosemary Hershey

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