Snacks, new strategies to lose weight, eat slim

Snacks are a big no-no for some people to lose weight, and for others, they are a small helper for weight loss. Where do these two statements come from? Here is a way to help you answer this question.

Snack in moderation "There is evidence that eating fewer and more meals burns more calories," said David Kates, M.D., director of the Yale Center for Prevention Research. "Snacking helps you avoid having a big meal without restraint." But in order to reap these benefits, every bite of snack is important.

Traditionally snacks are mostly not healthy options-they provide a lot of calories and no nutrients at all, said Simfiasa, spokeswoman for the American Dietetic Association in Tampa, Florida. Unfortunately, many people choose snacks that are not good for their health-grab a handful of candies on a colleague's desk, cookies from a coffee shop, or a bag of potato chips from a vending machine.

And that doesn't include the calories we might get from drinks: people usually snack while drinking high-calorie drinks-and then don't consciously eat less to make up for their current indulgence.

People can easily over-eat desserts or starchy high-calorie snacks because they taste good and are easy to obtain. Seeing these things left will make people eat them without any reason.

The danger of snacking is to increase the number of calories you consume every day. Eat 100 more calories a day than your body needs, and you will gain ten pounds within a year. So it is very important to calculate the calories of snacks well.

Choose snacks wisely

Many businesses have found the need for healthy snacks. You can easily buy fruits, nuts or other low-calorie snacks in food stores and convenience stores. Of course, you can bring your own snacks. For example, Dr. Kates's option might be to carry a small zippered bag containing fresh fruits, dried fruits, non-fat yogurt, young carrots, or nuts and seeds, which can be eaten periodically throughout the day.

Choosing wisely when to snack can also keep you healthy. Dr. Katherine Crikey, lead director of the Nutrition Program at the University of North Florida, believes that if you spend too much time between meals, you are likely to lack energy and be overly hungry. Eat a snack before you become gluttonous because of hunger, and you'll probably eat less during your main meal.

Finally, the portions of snacks should be moderate. If you really can't live without snacks, eat 10% of your day's calories as snacks. Eating well means eating the right food and eating multiple foods in the right way, and snacks are just one way.

If you feel the energy is dropping

Countermeasures: Absorbing a little caffeine in the form of coffee or tea can increase your energy and sensitivity levels. Adding a little sugar or low-fat milk will only add 50 calories. Eating foods that contain complex carbohydrates and protein can also provide energy.

Carbohydrates provide fuel for the body, while protein can increase dopamine levels in the brain, thereby improving alertness. Healthy options include: a handful of dried fruits or nuts, graham crackers with cheese, a hard-boiled egg, or yogurt and a tablespoon of cereal.

If there are still a few hours before mealtime, but you are already hungry

Countermeasures: To provide lasting energy, eat snacks containing fiber and protein. Also a good way to overcome hunger before bed, a study at Wayne State University in Detroit found that some people who got into the habit of eating snacks, including cereal and milk, 90 minutes after dinner reduced their average daily caloric intake compared to those who ate when they wanted.

The fiber and protein contained in cereals keep them full and prevent casual eating at night. Some foods to stop hunger include carrots and black bean puree, or a piece of bread topped with a tablespoon of low-fat peanut butter.

If you need snacks before or after exercise

Countermeasures: Before exercising, eat foods containing complex carbohydrates, such as fruits or whole grains, can provide the energy you need to exercise. After exercise, eat some high-quality protein, such as low-fat yogurt or whole grains.

Weight training stimulates the growth of muscle cells, which depend on protein. Therefore, you can eat a lot of fruit before, during and after exercise.

If stress makes you unable to suppress the desire to eat and drink

Countermeasures: A study from the University of California found that eating-especially those containing sugar and fat-appears to be a way for the body to respond to stress and calm hormone levels.

But before you head to the vending machine, make a deep call and stop for 15 minutes before shopping; have a hot drink, such as tea, and then call a friend or take a walk to distract yourself.

If you still want to eat, you are probably hungry already. Satisfy your cravings with a small snack, such as a small piece of chocolate and a small glass of skimmed milk. In fact, although some snacks contain high calories, as long as you can eat them wisely, you can get a slim figure.