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How to Lose Weight — Without Going Hungry!

February 18, 2016 by

Sure, a diet involves cutting back on fat and calories, but that doesn’t mean that you should ever feel hungry. Here are some tips for losing weight without going hungry.

  1. Don't fast. Trendy cleanse diets involve drinking only water, juice, or not eating anything at all in order to shed pounds. While you might lose a bit of weight at first, fasting actually slows your metabolism down and causes you to gain more weight once you start eating again.
  2. Always eat breakfast. Breakfast really is the most important meal of the day because it fuels you for the rest of the day. Try something with whole grains, protein, and fresh fruits and veggies to stay full without adding unnecessary calories.
  3. Stay away from starches. While foods like potatoes and breads will make you feel full very quickly, these food are filled with little more than carbs. Opt for whole grains or sweet potatoes instead.
  4. Plan your meals. If you plan your meals ahead of time, you won’t have to choose what to eat once your hunger starts to set in (which can lead to overeating).

Diet Myth or Truth: Fasting Is Effective for Weight Loss [WebMD]
10 Easy Ways to Lose Weight Without Starving [Men’s Health]
Losing Weight [CDC]

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Watching Your Waistline? Check Out These Weight Loss Tips for Women

May 21, 2015 by

Just about every website and magazine today claims to offer miracle diet tips, but the only real way to lose weight is by exercising regularly and watching what you eat. These smart (and realistic!) tips can help keep women on track to shedding those extra pounds.

  1. Determine your individual calorie intake. Sure, counting calories is important for everyone, but not every woman’s body requires the same amount of calories each day. Work with a doctor to determine your recommended daily amount based on your weight loss goals.
  2. Practice portion control. Even if your diet already consists of mainly lean meats, fruits, and veggies, many people go overboard when it comes to portion control. Measure out your portions beforehand to stay on track.
  3. Forgo diet treats. Every American supermarket is filled with “diet” versions of unhealthy treats, but in most cases, you’re better off opting for a smaller serving size of the real deal. That way, you won’t be tempted to overindulge.
  4. Balance cardio and strength workouts. Most people prefer one or the other when it comes to their gym habits, but it’s important to balance both types of exercise if you really want to lose weight.
  5. Amp up your workouts. Practice short bursts of intense activity, which burn far more calories and help you to lose weight faster.

Our 75 Best Tips for Losing Weight [Women’s Day]
7 Weight Loss Mistakes Even Healthy Women Make [Prevention]
7 Weight Loss Challenges and Tips for Women [ShareCare]

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Reduce Your Sodium Intake With These Helpful Tips

March 19, 2015 by

Though many people count calories to try to lose weight, monitoring your sodium intake is another important consideration. Consuming too much sodium can also put you at risk for cardiovascular disease and hypertension, so limiting your intake will keep you healthy in more ways than one. If you want to begin a low-sodium diet and take control of your health, these tips can help.

  • You don’t need to cut out sodium completely, just limit your intake. A good number to go by is 2,000 mg per day.
  • Foods can still be high in sodium even if they don’t taste salty. Learn to read the labels on your food to make sure you know how much sodium it contains.
  • If you find it challenging to monitor your sodium intake, start a food journal. List the foods you consume at each meal or snack, and record the sodium content in each one.
  • Many seemingly healthy foods contain too much sodium. Try to purchase whole, raw produce instead of canned vegetables, as the canned versions are often packed in a liquid containing sodium. Also use fresh poultry or meats instead of canned or processed versions.
  • Choose herbs, spices, and salt-free seasoning blends to add flavor without adding sodium.
  • Read the labels of your canned or frozen foods. Many brands offer low-sodium or reduced-sodium versions of foods you already eat.

Reduce Salt and Sodium in Your Diet [NIH]
Low Sodium Diet Guidelines [Cleveland Clinic]

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If You’re Running Low on Eggs or Vinegar, Try These Substitutes Instead

February 19, 2015 by

When you’re running short on ingredients, you might have to get creative in the kitchen. There are a few well-known replacements for some common ingredients if you don't have everything you need on-hand. Here are four cooking substitutes for when you're in a pinch in the kitchen.

  1. If you're missing eggs: It might seem impossible to replace this unique ingredient, but you can do so with half a banana mashed with 1/2-teaspoon baking powder.
  2. If you're missing mayonnaise: If you’re whipping up a summer salad and find you're short on this condiment, substitute one cup of sour cream, yogurt or cottage cheese pureed in a blender for one cup of mayo.
  3. If you're missing vinegar: Don’t give up if you're running low and the recipe calls for 1/4 cup of white vinegar. You can use 1/4-cup of apple cider vinegar or 1/3-cup freshly squeezed lemon juice instead.
  4. If you're missing soy sauce: You won’t have to stop in the middle of your stir-fry to run out and by more soy sauce. Just use four tablespoons Worcestershire sauce mixed with one tablespoon water.

Top 3 Ingredient Substitutions [All Recipes]
Ingredient Substitutions [University of Nebraska]
Baking Ingredient Substitution Table [Joys of Baking]

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Four Kitchen Terms Every Cook Should Know

November 20, 2014 by

Knowing the particulars of a recipe before you start cooking ensures that the end result is both pretty and tasty. So you should beef up on your cooking terminology if you want to create a perfect product every time. Here are four must-know kitchen terms to keep in mind:

  1. Bias-slice. A cutting term, to cut food on a bias means to cut at a 45-degree angle.
  2. Crimp. Pie crusts get their wavy shape by 'crimping' which means to pinch dough together with your fingertips or a fork along the edges.
  3. Braise. Tougher cuts of meat might require braising, which means cooking slowly with a small amount of liquid in a tightly covered pan.
  4. Sear. You can seal in the juices and flavor of a cut of meat by quickly searing it on both sides. Heat a pan to scorching and then place each side of the meat on the surface until it cooks all the way through.

The Basic Kitchen: Glossary of Cooking Terms [Le Petites Gourmettes]
Glossary of Cooking Terms [Better Homes and Gardens]
Cooking Terms [Recipe Goldmine]
Glossary of Cooking Terms [Cookery]
Culinary Terms: Food Dictionary and Glossary of Cooking Terms [Culinary Arts at About.com]

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