Last week, we talked about the why and how of eating breakfast every day. Let’s build upon that this week by adding in:
A Daily Salad
Research shows that eating a large, low-calorie salad before a meal can reduce the overall calories you eat during that meal. It’s simple: you first fill up on low-calorie, water-containing veggies; then you’re likely to eat less of the main course. You may get similar results by having low-calorie vegetable soup. This is a great way to not only lose weight, but to get enough vegetables in your day as well.
The key is to make the salad large, about 3 cups, and keep it low in calories and fat. So include plenty of greens and vegetables like carrots, tomatoes, cucumber, and peppers. Keep the dressing spare and low-fat. You’re filling up on volume, not total calories.
Follow the salad with a healthy meal that includes lean protein and some healthy fat. Stop eating when you no longer feel hungry and resist the urge to clean your plate out of habit.
By adding in a salad, you can lose about 10 pounds in a year without making any other changes to your exercise or eating. Sounds pretty good to me!
If you make it convenient & easy, you will do this:
- Buy pre-washed salad greens at the supermarket. They cost more, but they’ll last longer because of how they’re processed and packaged. Plus they’re convenient and take away the burden of having to cut and wash them. This makes you more likely to eat them.
- Salad bars are also convenient. Load up at your company cafeteria’s salad bar and bring the bounty home for dinner.
- Ask for a simple green salad every time you eat out. Soon, it’ll be a healthy habit.
The Coming Weeks
- Meatless Meals
- Drink Up!