10.17.2011

Marathon Monday {habits skinny people live by}

Happy Monday Y'all!! I have only 19 short days til the Savannah Rock 'n' Roll Marathon! I am beyond thrilled!! I thought I'd share an article that I can across this past week. Good little tips to help keep the extra calories off. we can balance it out with wine  Do you have any tips to help keep the calories off?


Are you training for a race? 5k, 10k, 1/2 or full? Anyone going to SAvannah? I will also be running the NOLA 1/2 in March, who's going??


Obviously my Mac issues have been resolved, whew- it's funny you don't realize how crazy & obsessed much you reply on technology til it's not at your finger tips. iPads, iPhones & your kids/hubs computers just aren't the same:) 


It's time to tackle this Monday, I hope it's a great one for you & I'll see ya back on Wednesday for {semi} wordless wednesday, come link up!!





20 HABITS SKINNY PEOPLE LIVE BY


20. Skinny Habit #1: Eat an early dinner:

Experts have gone back and forth on whether eating late leads to weight gain, but a recent study published in the journal Obesity found a solid link. Northwestern University researchers looked at the eating and sleeping patterns of 52 adults and found that those who regularly ate after 8 p.m. ingested the most calories and carried the most body fat. An easy-to-follow rule of thumb: Stop eating three hours before you hit the sack. Then, while you sleep, your body is better primed to burn fat instead of creating more.


19. Skinny Habit #2: Weigh yourself daily:

Stepping on the scale can be disheartening, particularly after an indulgent weekend (“I gained five pounds since Friday?!”). But it's best to face your fears, because as it turns out, weighing yourself regularly can actually help you stay slim. Scientists at the University of Minnesota discovered that people who got on the scale every day lost twice as much weight as those who weighed themselves less often. The assumption: Monitoring your weight keeps your mind on your health and prevents weight denial.


18. Skinny Habit #3: Eat a boring diet:

Researchers at the University of Buffalo discovered that people who ate macaroni and cheese every day took in significantly fewer calories than those who ate the cheese-covered noodles only once a week. The reason: The novelty of new foods drives us to consume more, so by removing the novelty, we feel fuller, faster. I’m not suggesting you choose one meal and eat it every day for the rest of your life, but the more routines you establish, the more your belly will shrink. Start with lunch. If you find yourself scratching your head every day when the clock strikes noon, you’ll end up eating impulsively and taking in more calories. Instead, pick something healthy, like a soup-and-salad combo, and eat it every day. Or grab a book like Cook This, Not That! Easy 350-Calorie Meals and commit to making more dinners at home.


17. Skinny Habit #4: Reward yourself:

Once you’ve established a healthy routine, you need to establish a reward system. Think of those pioneers who traveled the Oregon Trail. It’s a trip known best for being rife with danger, but it was also rife with sluggish tedium. Early American settlers wouldn’t have completed the journey without the proverbial promise of milk and honey at the end, and neither will you stay the course of a repetitive diet without something more closely resembling literal milk and honey. A great way to stick to a low-calorie diet without breaking down into rebellious binge-mode is to reward yourself with a small dessert every day. 


16. Skinny Habit #5: Read diet and exercise tips:

One Canadian study found that being exposed to nutrition and exercise advice led people to make smarter diet and lifestyle choices. To ensure you stay focused on maintaining a healthy weight, subscribe to a health-related magazine or frequent a nutrition-focused blog. Another simple way to eat great and still lose a ton of weight: Follow on Twitter for the diet and fitness secrets I come across every day overseeing Men’s Health, Women's Health and Prevention magazines.


15. Skinny Habit #6: Eat breakfast:

A study from the American Journal of Epidemiology found that people who skipped breakfast were 4.5 times more likely to be obese. They don’t call it the most important meal of the day for nothin’—eating a nutritious morning meal jumpstarts your metabolism and prevents you from overindulging throughout the day. For optimal weight-loss results, choose a breakfast dish with a healthy balance of protein and fiber, like eggs with fruit and whole-wheat toast.


14. Skinny Habit #7: Take snack breaks:

Snacking sometimes gets a bad rap, but planning nutritious snacks throughout your day can actually keep you skinny. A recent study released by the Nutrition Journal found that consuming low-sugar, high-protein snacks promotes weight loss. The reason: Healthy snacking keeps your blood-sugar from spiking, preventing hunger pangs, cravings, and body fat storage. An ideal snack choice? Nuts. The balance of protein, fiber, and healthy fats is sure to keep you satisfied between meals.


13. Skinny Habit #8: Drink water:

Almost 60 percent of your body is water, which makes it vital to every important metabolic process. In one study of 173 overweight women, those who added 1 liter of daily water to their diets lost five extra pounds over the course of a year, and if you time it right, the effects can be even greater. When researchers from Virginia Tech had subjects drink two glasses of water before each meal, they found that those subjects lost 30 percent more body fat over 12 weeks. That said, making beverage blunders is one of the easiest ways to gain belly fat--as the average American drinks 450 sugar-loaded calories a day. Replace half of what you drink with water and you'll save 23 pounds per year! Start by avoiding everything on this list ofThe 20 Worst Drinks in America.


12. Skinny Habit #9: Order a la carte:

A study from the Journal of Public Policy & Marketing found that diners consume more calories when they order combo meals because they end up with more food than they want or need. Our stay-skinny advice: Resist the temptation of the almighty “value” meal and order a la carte items, like a modestly sized burger and a non-fried side dish. You'll save both calories and cash.


11. Skinny Habit #10: Choose whole grains:

Choosing nutrient-rich whole grains over processed, white flour-based products can play a major role in keeping you lean. In a study published in the American Journal of Clinical Nutrition, researchers discovered that obese participants who added whole grains to their diets lost more belly fat than those who did not. One of the key weight-loss benefits of whole grains: Their healthy dose of fiber helps slow digestion, keeping you fuller longer. But don’t be fooled by “made with whole grain” labels. True whole grain products will list whole grains first on their ingredients list (think "whole wheat" flour instead of "enriched" or "bleached" flour).


10. Skinny Habit #11: Eat spicy food:

A 1999 study in the British Journal of Nutrition found that eating spicy foods may promote weight loss. Research participants who ate a spicy appetizer before a meal ate significantly less than those who consumed a non-spicy app. The explanation: A chemical compound called capsaicin, found in chili peppers, acts as an appetite suppressant. Capsaicin has also been shown to boost metabolism and fight inflammation. The take away: Routinely adding spicy ingredients like cayenne or red pepper to your meals is an easy, flavorful way to stay slim.


9. Skinny Habit #12: Sleep for 6 to 8 hours each night :

Getting a good night’s sleep has been linked to a host of major health benefits, not the least of which is maintaining healthy body weight. In a study from Harvard University, participants who slept for fewer than six hours or more than eight hours each night gained significantly more weight than those who slept for six to eight hours. Lack of sleep has been shown to increase appetite, lower willpower, and bolster cravings for high-calorie foods. That might be why you find it so hard to resist those doughnuts in the break room.


8. Skinny Habit #13: Manage stress:

A study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can lead to weight gain. When you stress, your body releases cortisol, a hormone that promotes abdominal fat storage. If you find yourself overwhelmed in your work or personal life, try incorporating stress-reducing activities into your day. Join a yoga class or go for a jog, and when you start to feel stress coming on, pause and take deep breaths.


7. Skinny Habit #14: Take the stairs:

Most of us are aware that formal exercise is a key component in maintaining a healthy weight, but simple choices like taking the stairs can be just as important if you want to stay trim. One Mayo Clinic study found that participants who unconsciously moved more throughout the day were able to maintain their weight much easier than those who were more sedentary—even though both groups exercised the same amount. Make the most of daily motion by also walking to lunch, parking at the back of the lot, or skipping email in favor of short walks to deliver messages to coworkers. (As a bonus, you’ll make your face more recognizable around the office.)


6. Skinny Habit #15: Chew thoroughly:

A study published in the American Journal of Clinical Nutrition found that chewing more and eating slowly caused participants to ingest fewer calories. According to the study’s researchers, the increase in chewing simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones. One way to make sure you chew your food thoroughly: Stop to eat. Eating on the go—in your car, for example—can lead you to quickly inhale a ton of calories before your body has time to let you know it’s full.


5. Skinny Habit #16: Walk after meals:

Taking a walk after dinner can help you lose weight, and not just because walking burns calories. According to one Mayo Clinic study, light, post-meal exercise—like walking—can lower your blood sugar and prevent your body from storing fat. Don’t have time for a walk, you say? Not a problem. As long as you keep moving after you eat, you will reap similar benefits. Even doing the dishes or completing other household tasks can help.


4. Skinny Habit #17: Keep healthy food on hand:

A great way to ensure you make nutritious food choices: Surround yourself with healthy options. Don’t use convenience as an excuse for a shameful diet. Keep fresh fruit on your kitchen counter, store healthy snacks like nuts (or anything from this must-have list of the 50 Best Snack Foods in America) in your desk at work, keep pre-washed, pre-cut vegetables in your fridge—whatever you have to do to make the healthiest choice the easiest choice, do it! You won't feel deprived or hungry as the pounds are dropping away.)


3. Skinny Habit #18: Learn to take a joke:

A 2006 study in the International Journal of Obesity found that laughing for 15 minutes each day can help you burn 10 to 40 calories, depending on your body size and the intensity of your laughter. This adds up to about one to four pounds of fat lost per year. That may not sound like much, but there's also been plenty of research linking happy people to all-around healthier lifestyles, and you, my friend, have an excuse to make the The Colbert Report part of your daily diet routine.


2. Skinny Habit #19: Eat protein:

A study in Nutrition Metabolism found that dieting participants who increased their protein intake to 30 percent of their overall diet ate roughly 450 fewer calories throughout the day and lost about 11 pounds over the course of 12 weeks. Eating protein increases lean muscle mass, which keeps your metabolism running on high—even when you’re resting. Protein also keeps you full, making you less likely to overeat. For maximum health and weight-loss benefits, aim to include protein in all of your meals and snacks. The best options? Lean protein sources like fish, eggs, lean meats, low-fat dairy products, and legumes.


1. Skinny Habit #20: Avoid dinner distractions:

With laptops, smartphones, and iPods aplenty, we've become accustomed to round-the-clock entertainment. But your mealtime may be one time of day we should fight our addiction to amusement. Researchers at the University of Birmingham found that diners who were distracted at mealtime consumed significantly more unhealthy snack foods later on than those who paid close attention to what they ate. One possible explanation: When you don’t pay attention to the meal you’re eating, your brain doesn’t fully register the experience. That leaves you less satisfied and more vulnerable to overeating.


18 comments :

  1. great tips!! It is nice to know I am doing a lot of things right to help maintain my level of healthy =)
    On another note - I have a friend going up for the Savannah Rock N Roll Half =)

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  2. Morning sweet friend!! These are fabulous tips!! A wonderful way to start my Monday ~ after a week of indulging in all the world sweets Paris has to offer!! Wishing you a fabulous week..xo HHL

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  3. Oh I saw this article on MSN this weekend and it was great. I actually find that I do alot of these things especially the eating dinner early. we are always eating by like 6:30 at the latest. Hope you have a great week my friend! XO
    Jessica

    Oh and stop by for my giveaway if you get a chance

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  4. Run, Daph, Run!

    Happy Monday, friend! :)

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  5. Great tips!! I know that all of these are something I can work on especially the last one! Awesome post!!
    Have a great Monday!

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  6. Great tips! There are a few of these I need to work on, but it's so hard trying to lower my stress level! Hope you have a wonderful week!

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  7. Thanks for the advice! I have to say, I joined Weight Watchers last year and now that I'm off on my own I still weigh myself weekly. I like how it keeps me aware of exactly where I'm at, what I need to do for the following week, & my weight remains pretty steady b/c i'm on top of things!

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  8. i like all these skinny people tips. I hate stepping on the scale though, I usually try not to do it. I just go by how my clothes fit

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  9. i needed each and everyone of those tips ........ maybe they will sink in
    good monday advice :)

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  10. Great tips, I love the idea of following fitness mags on twitter. Have a great week :)

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  11. Daphne it is 9:19 pm and I suppose I shouldn't be eating Swedish Fish as I read this!!

    Okay I am bookmarking, taking all to heart, I need about 8lbs or so off fairly quickly!

    I have a Designer Pillows Giveaway, I hope you will join!! (Great source as well)

    xoxo
    Karena

    Art by Karena

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  12. I'm eating a snickers....but I should probably pay attention to a lot of these tips :)

    and I will tell you that the whole "eating late" thing really does make a difference. I lost 25lbs before I got married just by not eating past 7pm. apparently anything I eat past 7pm bypasses my stomach and goes straight to my butt-even if it's fruit. go figure!

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  13. Love these tips Daphne!!! So very true!!! I bookmarked this page for future reference when I need to lose this baby weight.

    Are you sure Halloween Candy isn't in this list somewhere! HA!

    Hope all is well with you sweetie!!

    Karen

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  14. Oh I love Marathon Monday posts! Great idea. Numbers 2 & 3 really surprised me. I was always taught to weigh yourself only once/week, never every day. And the boring diet tip surprised me as well. Mac & Cheese everyday? Wha?

    I love these tips though. Most of them I already do, but I'm definitely going to try out tips #2 & #3 and see how they work. Thanks so much for sharing this article! Good stuff.

    And many blessings to you as you continue to recuperate. I know that has to be frustrating at times. God bless you giving up wine. That's commitment! ;)

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  15. Hey Daphne!! How are you my friend?? I love this post. There were so many things in there that I did not know. Thanks for sharing and I am so excited for you on your upcoming races!!

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  16. Great advice! At my past job, we made an effort to always step away from our desks and eat together in the conference room. I ate so much less as I was laughing and talking and enjoyed the food I brought even more. :)

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