thee-endless-summer said: I love this! it helps me stay in shape! thanks so much xoxo!
That’s great to hear(:
How to slim & tone those thighs!
It’s not just what you eat that can make you more satisfied—it’s how you eat, too. Try these tips to feel fuller longer.
H2O some more
Drink two 8-ounce glasses (16 ounces total) of water before each meal. It will fill up your stomach and trim up to 60 calories per meal.
Flavor of the day
Use vinegar/vinaigrette and cinnamon for flavor (where possible). These two ingredients can help regulate blood sugars after meals, and help you feel full longer after eating, according to a study from the Department of Agricultural and Food Sciences in Zurich, Switzerland.
Foods that fill you up
These bites help you feel full fast without putting a huge dent in your daily calorie count.
Green and orange vegetables contain about 90% water, which fills your stomach and makes your brain register fullness.
Potatoes (white & sweet) contain hunger-fighting resistant starch. A new study in the British Journal of Nutrition found RS may boost satiety to help you stay full for up to 24 hours—and eat about 320 calories less per day.
In the sea
Fish contains omega-3 fats, which can also help stop tummy grumbling for hours. Fish-eaters felt more full than beef-eaters, plus downed 75 fewer calories at the next meal, according to a study in the European Journal of Clinical Nutrition.
Go a little nutty
The complex trio of fiber, protein, and fat in nuts activates satiety so you chow down on fewer calories throughout the day. (Plus, they may increase metabolism up to 11%!).
Add some oats
Oats have a filling fiber compound called beta-glucan which helps the body release CCK, a hunger-supressing hormone.
Variety of beans
Beans contain a fiber-protein balance to increase fullness. As an added bonus, a diet rich in legumes may also up your metabolism, according to a Spanish study.
Eggs are protein-packed, so it’s no wonder a study in the Journal of the American College of Nutrition found eating them helps control appetite for up to 36 hours
Tangy BBQ Sandwhich:
- 1 tablespoon unsalted butter
- 1 large (about 2 cups) thinly sliced onion
- 1/2 teaspoon kosher salt
- 3 tablespoons cider vinegar
- 1/2 cup barbecue sauce
- 1/2 cup water
- 4 cups (about 1 pound) leftover chopped cooked turkey breast
- 1/4 teaspoon freshly ground black pepper
- 6 (1 1/2-ounce) Kaiser rolls or hamburger buns, split and warmed
- Dill pickles (optional)
- Hot sauce (optional)
1. Melt butter in a medium saucepan over medium-high heat. Add onion and sprinkle with salt; cook, stirring frequently, until soft (about 7-9 minutes). Add vinegar, barbecue sauce, and 1/2 cup water; simmer 5 minutes. Add turkey to sauce mixture, and stir until thoroughly heated (about 3-5 minutes). Add pepper, taste, and season with additional salt, if needed.
2. Arrange turkey evenly on bottom halves of buns; top each portion with additional sauce. Cover with bun tops; serve with pickles and hot sauce, if desired.
Here are two words you almost never hear together: fun and abs. But we’re about to change all that. This exhilarating fitness-ball-based workout tones ab muscles by making them work hard to keep you balanced on the ball. And it not only sculpts your core but also targets the fat covering the muscles in that area. Best part? There’s not a crunch in the bunch!
What you’ll need:
- large fitness ball
Sit tall on a fitness ball with feet on the floor in front of you and knees bent to about 90 degrees. Engage core and begin bouncing. Think of bouncing up (instead of down), and let feet lift off the floor. Continue to bounce for 5 minutes, varying arm motions: Reach forward and back, up and down, in and out. Have fun with it!
Jumping jack reach
While seated, hold the ball and jump legs apart, then together, then apart again. Stand and reach left hand to the right (use right hand to keep ball in place). Sit back down, jump legs together, and repeat sequence on the other side; that’s 1 rep. Do 4 reps, then do Basic Bounce for 1 minute. Repeat sequence 3 more times.
Roll and twist
Walk legs out to come into bridge position with upper back on ball, hips lifted, and arms extended toward the ceiling with hands clasped; squeeze glutes. Rotate onto right shoulder, back to center, onto left shoulder, and back to center. Walk feet back in, contracting abs to lift up to sitting; that’s 1 rep. Do 12 reps; after each rep, do Basic Bounce for 16 counts.
While sitting, begin alternating side-to-side lunges, rolling butt side to side while keeping both hands on ball. (For more challenge, reach one hand up and the other to the floor as you lunge). One left-side lunge plus one right-side lunge equals 1 rep. Do 16 reps, then do Basic Bounce for 1 minute. Repeat sequence 3 more times.
Circle side lifts
Stand holding ball and with feet shoulder-width apart. Step right foot to right; move left foot to meet it as you circle ball right, up, left, and down. Step right foot to right again, lift left leg to side, and circle ball right and up. Return to previous position. Repeat on other side; that’s 1 rep. Do 8 reps, then jog in place for 1 minute. Repeat sequence 2 more times.
Jack and tuck
Sit with feet together and arms straight out in front; feet wide, open arms out. Jump feet and arms back in; raise arms and bend knees, using abs to lift both feet. Hold 1 second, then lower arms and feet; that’s 1 rep. Do 12 reps, then do Basic Bounce for 1 minute. Repeat series 3 more times.
Standing side crunch
Stand holding ball overhead, elbows bent and out to sides, and feet shoulder-width apart. Lift right knee to side; pull right elbow down to meet it. Return to starting position; repeat on other side. Bounce ball for 1 minute. Repeat sequence 3 more times.