WEIGHT-WINNERS
TIPS
18 tips to help you eat healthy, so you can live healthy. www.facebook.com/herbex1 www.twitter.com/herbexhealth
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WELCOME
TO OUR WORLD transforming health breakthroughs We believe that living a healthy, enriched life goes hand-inhand with achieving the best for your mind and body and that you can truly transform all that you do and all that you are. We want to share the best information and advice available to help you on this journey. We all know the mantra for losing weight: eat less and exercise more. It always sounds so simple and yet for most of us it feels like anything but simple in the context of real life and its demands, stresses and time limits. So how do successful weight-winners do it? With hundreds of calls to our info-line every year, we compiled the answers to most of your common questions regarding weight-loss and dieting and have come up with our best diet tips to help you achieve your goals. And by combining these helpful tips with one of our weightloss products best suited to you, these results can be even more impressive.
Here’s to your success, health and a new, transformed you!
WEIGHT-WINNERS’ TIP
drink plenty of water or other calorie-free beverages
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It’s easy to confuse thirst with hunger and you may make the fatal mistake of eating extra calories when a glass of water is really what you need. Drinking plenty of water helps you feel full and assists in flushing toxins from your body. Another useful tip to help you feel full more quickly: try drinking a large glass of ice water before meals. The cold will help shrink your stomach slightly, causing you to eat less.
WEIGHT-WINNERS’ TIP
focus on what you can add to your diet, not take away
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By eating plenty of fruit and vegetables, you’ll meet your fibre goals as well as feeling more satisfied from the volume of food. You’ll therefore be less likely to overeat. Focus on getting the recommended 5-9 servings of fruit and vegetables each day. Their health benefits are immeasurable. They help to displace fat in your diet and the phytochemicals have important disease preventing qualities. Try including vegetables in your meals rather than just serving them as sides on your plate. It’s so easy and will help you increase your intake. Add them to stir-fries, frittatas, risotto, pilaffs, soups or layer on a sandwich.
WEIGHT-WINNERS’ TIP
are you really hungry?
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Keeping your portions reasonable will help you get a realistic picture of your feelings of hunger and fullness. Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it. It could be that you’re thirsty instead. Remember when you’ve finished eating, you should feel better, not bloated or tired.
WEIGHT-WINNERS’ TIP
be choosy about your night-time snacks
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It’s easy to confuse thirst with hunger and you may make the fatal mistake of eating extra calories when a glass of water is really what you need. Drinking plenty of water helps you feel full and assists in flushing toxins from your body. Another useful tip to help you feel full more quickly: try drinking a large glass of ice water before meals. The cold will help shrink your stomach slightly, causing you to eat less.
WEIGHT-WINNERS’ TIP
enjoy the foods you love
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One of the biggest culprits of ‘rebound’ overeating is banning your favourite foods from your diet. This can lead to weight-gain rather than weight-loss! So, instead of cutting your favourite foods altogether, enjoy them as a treat or reward for all your hard efforts, but remember, always in moderation. Become a weight-winner shopper! Instead of a whole bag of your favourite sweets, buy a small portion of fat-free sweets or buy just one fresh bakery cookie instead of a whole box. It will help you resist the temptation to binge.
WEIGHT-WINNERS’ TIP
eat small, mini-meals throughout the day
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If you eat fewer calories than you burn, you will lose weight, but when you feel hungry all the time, eating fewer calories can be a challenge. Many people have shown excellent results by eating up to six meals a day, with each meal being no larger than the size of an average person’s fist. Small, regular and nutritious meals will prevent you from becoming too hungry and overeating later. Again, don’t confuse this with bingeing – these meals should be nutritious. You’ll be able to control your appetite and weight if you divide your daily calorie allowance into smaller meals or snacks. Try eat them as early in the day as you can. Dinner should be your smallest meal.
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WEIGHT-WINNERS’ TIP
eat protein at every meal
It’s very important to get enough protein in your diet. It helps preserve muscle mass and encourages fat burning while keeping you feeling full. A balanced diet of protein and carbohydrates, along with a lifestyle of regular exercise, has excellent potential to help you lose weight. Make sure you include healthy protein sources such as low-fat yoghurt, cheese, legumes and beans.
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WEIGHT-WINNERS’ TIP
add some spice to your life!
Get a flavour boost that will help you feel satisfied so you won’t eat as much. By adding spices or chillies to your food, you’ll add loads of flavour to stimulate your taste buds, making your meal more exciting. You’ll soon forget you’re eating ‘diet food’! Capsaicin, an active ingredient found in chilli peppers, can also increase metabolism and curb food cravings, especially for sweets.
WEIGHT-WINNERS’ TIP
keep your kitchen stocked with low-calorie convenience foods
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This will help you to make a healthy meal in minutes and you’ll be less likely to call in a pizza or have an unhealthy takeaway. If you have fat-free popcorn, bags of pre-washed greens, tomatoes, pre-cooked chicken breast fillets and a few containers of pre-cooked brown rice, you’ll be setting yourself up for success.
WEIGHT-WINNERS’ TIP
order half portions in restaurants
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When you’re eating out, don’t deprive yourself of something you enjoy. Choose a half or children’s portion as an easy way to trim your calorie intake and get your portions under control too. Another trick at home is to use smaller plates. Your portion will look like more and a satisfied mind is a satisfied stomach.
WEIGHT-WINNERS’ TIP
eat seasonal foods
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Fruits and vegetables in season are more flavourful and at their best. You’ll love their natural colour and taste rather than eating them out of season when they have little flavour. Simple fruit desserts like naturally sweet strawberries or fresh berries with low-fat yoghurt can suddenly become a taste sensation!
WEIGHT-WINNERS’ TIP
swop a cup of pasta for a cup of vegetables
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You could lose a dress size quicker than you think by simply eating more vegetables than pasta or bread. You can save between 100 and 200 calories per meal by reducing the portion of starch on your plate and increasing the amount of vegetables. They are rich in fibre to help the food you eat pass through your digestive system more easily. But please remember not to cut your carbohydrates out altogether. For healthy, sustainable weight-loss, you need a balanced diet from all the food groups.
WEIGHT-WINNERS’ TIP
never eat before going to bed
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Most of us won’t eat when our teeth feel clean. Brush your teeth after your evening meal and you will be less likely to snack in those critical hours before going to bed.
WEIGHT-WINNERS’ TIP
update daily
If you make a daily menu plan for your meals, you can also make a mental count of your total daily calorie intake. This means you’ll ration your total daily calorie allowance successfully and prevent sneaking in those extra calories you thought you had accumulated.
WEIGHT-WINNERS’ TIP
be a weight-winners’ shopper!
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Take some extra time to read the food labels and nutritional information when buying foods. You’ll find that your shopping habits will change quite dramatically. For example, you’ll be surprised how widely the calorie counts differ in various health bars.
WEIGHT-WINNERS’ TIP
don’t sacrifice your life for your diet
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A diet can feel overwhelming if you have to sacrifice special events in your life. There will be those times when eating healthily is just not an option. Don’t despair or throw in the towel, just make sure that for the next couple of days you are really good with your portion sizes and your choice of foods. Skip those added ‘treats’ too.
WEIGHT-WINNERS’ TIP
don’t keep your diet a secret
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Relationships, whether with food or loved ones, are hard to tackle on your own. Tell people you’re on a diet – there’s no reason to feel ashamed. After all, you’ve made the first positive step in transforming yourself and starting the process to a better, healthier and happier you. And it will increase your accountability. Put a ‘fat picture’ of yourself on your ‘fridge as a motivation to lose weight.
WEIGHT-WINNERS’ TIP
focus on realistic, achievable goals
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Change your bad habits into good ones that you can easily implement for years, instead of just weeks. It will help you to be successful in achieving your goal of healthy weight-loss. Crash diets and unsustainable exercise routines will not keep you at your desired weight for the long term. A few small changes at a time can make big differences to your health.