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Consider having your favorite piece of cake every Saturday instead of every day. That way it will probably remain your favorite because you don’t have it so often. Think of how many calories you won’t have to burn later by sweating at the smelly gym working out. Hint: Close to 1,500. Losing one pounds means burning 3,500 calories more than those you consumed. So you can technically lose a pound every two weeks or so – or about 25 pounds a year.
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One session of weightlifting reduces the effect a meal high on sugar has on blood glucose by 15 percent, according to a study by Syracuse University. Exercise uses up your energy, which is stored glucose. Your body’s immediate reaction is to make sure you have enough energy and so it will send the glucose to your muscles, reducing your blood-sugar levels.
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You can have dessert after dinner when you’re out with friends but you can skip it when you’re home. Meetings at work often include some kind of delicious sweet treats. You can pick that to be you special occasion and skip the dessert every other time. Ask yourself if you really like the kind of candy you’re being offered and if it’s worth the 20 extra minutes at the gym. The answer is very often a definitive no.
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There desserts, and then there are desserts. What a chocolate cake and a fruit yogurt have in common is that they are both delicious but the ladder is much healthier containing fewer calories. If you really want to have a dessert more than once a week, go for more nutritious options. Avoid treats that are high in sugar and fat and look for fruits. Have some with wine or add cottage cheese to spice things up a bit.
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Having three scoops of ice cream is always better than indulging in 10. Have few bits of the cake your colleague brought to work for his birthday and give the rest to someone else who wants an extra piece. Everybody is happy and satisfied. A small trick to be aware of your dessert portion is to eat it from a plate. Get the ice cream out of the carton and the cake out of the box.
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You have unlimited options when it comes to choosing a dessert. A lot of them are not made a lot of butter (or any at all), sugar, or frosting. Have some dark chocolate instead of cheesecake. Pick the pudding made with skim milk off the shelf or get the low-fat sorbet. If you want to bake, use only egg whites instead of whole eggs. Apple sauce is a good replacement for oil. If you absolutely have to add sugar, cut the amount in the recipe by half or more.
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They are full of sugar. If you plan on consuming any later by eating a dessert, you have to make a choice between the granola bar and the pumpkin pie. If you need a quick energy boost, consider this: A study compared the effects of popular energy bars that have different amounts of carbs. Compared with the effects of white bread, blood-glucose levels were 71 percent lower after an Atkins Advantage Bar, 50 percent lower after a Balance Bar, and just 4 percent lower after a PowerBar.
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If you don’t want to gain weight you have to burn as many calories as you consume. The choice seems clear: Exercising and not being on a diet or starving yourself. The latter is not a healthy option. So balance things out by getting on the treadmill. Run or walk at an incline. Your muscles use sugar as energy so put them to work and don’t give your body a chance to store the extra calories as fat.
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Snacks every four-five hours are one of the best ways to guarantee you are not going to overeat when you have a regular meal. A healthy snack should be around 100-150 calories coming from nutritious foods. Snacks are a good strategy to keep your blood sugar in check because it goes down between three and four hours after you eat. Eating small portions but frequently keeps the metabolism high.
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A study from a decade ago suggested that when people had two tablespoons of vinegar with three slices of white bread, their blood glucose was 23 percent lower than when they ate white bread only and they felt fuller. That’s due to acetic acid, which can be found in dressings and pickled foods as well.
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The best way to control your portions is by ordering one dessert for several people at the table. A lot of restaurants serve humungous sizes of cheesecakes or ice cream and cake. If you don’t want to share, take half of the dessert home and eat it the next day. Watching TV home alone is one of the easiest ways to overindulge. Don’t keep any pre-made desserts around to avoid the temptation.