healthy tuna sandwich recipe without mayo image
Miguel
Answer
1 Determine your daily caloric intake. Losing weight is simply an activity. Lower your calories intake without starving. Remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day.
Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week.
2 Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calorie, high-sugar foods. You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
3 Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo.
Choose lean meats. Chicken and fish are both very low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are also beneficial to your health, so aim to replace some or all of the beef or pork in your diet with these foods.
Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carbohydrate diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4 Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry - this will help avoid impulse buys which contribute to calorie consumption.
5 Watch your portion sizes. Eating a whole bag of rice cakes in one sitting won't help you lose weight. When eating chips, nuts, or dried fruit, put a portion in a small bowl and then put the bag away. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items! Eat slowly to avoid overeating; you will get satisfied with less calories.
7 Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
9 Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10 Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
12 Rest properly.
Sorry for the long answer! Hope I helped! Good luck!
1 Determine your daily caloric intake. Losing weight is simply an activity. Lower your calories intake without starving. Remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day.
Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week.
2 Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calorie, high-sugar foods. You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
3 Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo.
Choose lean meats. Chicken and fish are both very low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are also beneficial to your health, so aim to replace some or all of the beef or pork in your diet with these foods.
Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carbohydrate diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4 Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry - this will help avoid impulse buys which contribute to calorie consumption.
5 Watch your portion sizes. Eating a whole bag of rice cakes in one sitting won't help you lose weight. When eating chips, nuts, or dried fruit, put a portion in a small bowl and then put the bag away. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items! Eat slowly to avoid overeating; you will get satisfied with less calories.
7 Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
9 Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10 Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
12 Rest properly.
Sorry for the long answer! Hope I helped! Good luck!
Need ideas for budget grocery list?
Li
I am trying to find ways to cut expenses and this applies to groceries as well. I would very much appreciate suggestions for a grocery list for one person that not only takes into account budget, but also health. I am interested in healthy items, but stretching my dollar if I can. I am not the best at budget shopping and would appreciate any tips or suggestions.
Answer
Brown rice: It’s nearly as cheap as the white stuff, but because it still has the bran covering it (hence why it’s called a “whole” grain), brown rice is much better for you. You get essential minerals—like magnesium and zinc—plus tons more fiber. A cup of white rice has less than 1 gram of fiber, while the brown variety packs 3.5 grams of the heart-healthy stuff.
Carrots: You’ll pay a premium if you buy those uniform little baby carrots, but if you don’t mind doing your own peeling and cutting, you can get a bag of these for under a dollar. Try shredding them and adding them to a sandwich for extra crunch and a boost of fiber, beta carotene, potassium and vitamin C and B6.
Flank steak: Leaner cuts of red meat have less saturated fat and lots of good-for-you iron, zinc, protein and B vitamins. But these cheaper cuts also tend to be tough. So Moores suggests marinating the meat overnight in something acidic (a recipe that includes orange juice or vinegar, for example) to break apart the connective tissue and make the meat as tender and tasty as a much-pricier filet.
Sweet potatoes: Don’t save these for Thanksgiving dinner! Sweet potatoes should find their way into your diet all year round. A giant spud can cost as little as a dollar or two, and it’ll fill you up with significant amounts of beta carotene, potassium, fiber and calcium. Beyond the basic baked, try slicing them into “fries” and then roasting them in the oven in a pan with a little oil and salt.
Popcorn: The bucket you get at the movie theater is not only expensive, but it’s loaded with unhealthy fat and sodium. But if you air-pop it at home, you get a cheap fat-free, fiber-rich snack.
Canned tuna: There’s no denying that fish is good for your brain and your heart, but it can be a little tough on the budget. Cans of chunk light tuna are less expensive than albacore and deliver just as much omega-3 with less potentially harmful mercury. In addition to mixing it up for sandwiches (use healthier oil and vinegar instead of mayo), try tossing it into a tomato sauce or putting some on top of a salad.
Walnuts: Sure, nuts are high in fat, but it’s the good, monounsaturated kind. Plus, walnuts are a great source of cholesterol-lowering omega-3 fatty acids. Choose the kind you shell yourself over a jar of ready-to-eat nuts and you’ll save some cash.
Beans: This protein powerhouse gives you more nutritional bang for your buck than almost anything else you can buy. Black, pinto, garbanzo, lentil—they’re all low in fat, packed with fiber and folic acid, and have some calcium, zinc and potassium. You can buy them dry or make your life easier by getting ready-to-serve cans—still a bargain at less than a dollar for enough to serve at least two. Mix beans into salads, stir them into soup or chili, or just heat a can and dump them over rice for a fast—not fat—food meal.
Eggs: At about a dollar a dozen, eggs also can’t be beat when it comes to inexpensive protein—and not just at breakfast. Dietician Susan Moores suggests stirring a couple of beaten eggs into just-cooked pasta (the heat immediately cooks the eggs), then adding some fresh vegetables for a protein-rich pasta dinner.
Bananas: They’re readily available regardless of season, and usually average about 60 to 70 cents a pound. And bananas are an easily portable source of fiber, potassium and vitamin B6. If you find them on sale, try freezing what you can’t eat immediately, suggests Thayer. “Then take one out and use it in a smoothie to add great texture and extra nutrients without adding any fat,” she says
Brown rice: It’s nearly as cheap as the white stuff, but because it still has the bran covering it (hence why it’s called a “whole” grain), brown rice is much better for you. You get essential minerals—like magnesium and zinc—plus tons more fiber. A cup of white rice has less than 1 gram of fiber, while the brown variety packs 3.5 grams of the heart-healthy stuff.
Carrots: You’ll pay a premium if you buy those uniform little baby carrots, but if you don’t mind doing your own peeling and cutting, you can get a bag of these for under a dollar. Try shredding them and adding them to a sandwich for extra crunch and a boost of fiber, beta carotene, potassium and vitamin C and B6.
Flank steak: Leaner cuts of red meat have less saturated fat and lots of good-for-you iron, zinc, protein and B vitamins. But these cheaper cuts also tend to be tough. So Moores suggests marinating the meat overnight in something acidic (a recipe that includes orange juice or vinegar, for example) to break apart the connective tissue and make the meat as tender and tasty as a much-pricier filet.
Sweet potatoes: Don’t save these for Thanksgiving dinner! Sweet potatoes should find their way into your diet all year round. A giant spud can cost as little as a dollar or two, and it’ll fill you up with significant amounts of beta carotene, potassium, fiber and calcium. Beyond the basic baked, try slicing them into “fries” and then roasting them in the oven in a pan with a little oil and salt.
Popcorn: The bucket you get at the movie theater is not only expensive, but it’s loaded with unhealthy fat and sodium. But if you air-pop it at home, you get a cheap fat-free, fiber-rich snack.
Canned tuna: There’s no denying that fish is good for your brain and your heart, but it can be a little tough on the budget. Cans of chunk light tuna are less expensive than albacore and deliver just as much omega-3 with less potentially harmful mercury. In addition to mixing it up for sandwiches (use healthier oil and vinegar instead of mayo), try tossing it into a tomato sauce or putting some on top of a salad.
Walnuts: Sure, nuts are high in fat, but it’s the good, monounsaturated kind. Plus, walnuts are a great source of cholesterol-lowering omega-3 fatty acids. Choose the kind you shell yourself over a jar of ready-to-eat nuts and you’ll save some cash.
Beans: This protein powerhouse gives you more nutritional bang for your buck than almost anything else you can buy. Black, pinto, garbanzo, lentil—they’re all low in fat, packed with fiber and folic acid, and have some calcium, zinc and potassium. You can buy them dry or make your life easier by getting ready-to-serve cans—still a bargain at less than a dollar for enough to serve at least two. Mix beans into salads, stir them into soup or chili, or just heat a can and dump them over rice for a fast—not fat—food meal.
Eggs: At about a dollar a dozen, eggs also can’t be beat when it comes to inexpensive protein—and not just at breakfast. Dietician Susan Moores suggests stirring a couple of beaten eggs into just-cooked pasta (the heat immediately cooks the eggs), then adding some fresh vegetables for a protein-rich pasta dinner.
Bananas: They’re readily available regardless of season, and usually average about 60 to 70 cents a pound. And bananas are an easily portable source of fiber, potassium and vitamin B6. If you find them on sale, try freezing what you can’t eat immediately, suggests Thayer. “Then take one out and use it in a smoothie to add great texture and extra nutrients without adding any fat,” she says
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