Afternoon Mistakes That Pile on the Pounds

You do all the right things in the morning to prevent weight gain like eating a hearty breakfast, but if you want to keep those extra pounds from squeezing their way under your jeans, here are some things to avoid in the afternoon.

  1. An afternoon minimeal: Having a snack between lunch and dinner is a great way to keep energy levels going strong through your nine-to-fiver. It will also keep hunger at bay, which will prevent you from craving and then devouring an enormous dinner. Remember that a snack is just that — a snack — not a small meal. Nosh on a little something that contains 150 calories or fewer such as these.
  2.  

  3. Skipping the gym: Whether you’re too tired after lunch to work out or you can’t fit it in your busy work schedule, that’s 300 calories or more that you’re not burning. If afternoon gym dates often don’t pan out, make time before work instead so you can get it done and not have to worry about squeezing it in later.
  4.  

  5. Hitting the coffee shop: Temptation is a wicked thing when it comes to weight loss, so if you have a hard time passing up that new whipped cream coffee drink drizzled with chocolate syrup and a freshly baked treat to go along with it, it’s best to steer clear of the cafe. If you can’t live without your caffeinated afternoon pick-me-up, make coffee at work or have your coworker pick up a cup of straight-up, low-cal coffee for you.
  6.  

  7. Celebrating yet another office birthday: You don’t want to be a party pooper and pass up the sprinkly-topped buttercream cupcakes or the homemade cheesecake brownies, but if you work in a larger office with celebrations every week, those calories add up. Noshing on special treats also makes you crave them more, which can start a bad habit of eating cookies and candy every afternoon. Do enjoy these sweets every once in a while, but be mindful of how much you’re celebrating.
  8.  

  9. Hitting the office kitchen: It’s very thoughtful of your office to keeps its kitchen stocked with Twizzlers, cans of Coke, and huge tubs of animal crackers, but not for the health-conscious. It’s hard not to grab something that’s staring back at you, so avoid the office kitchen if you you know you can’t help yourself to free edibles. Keep snacks and meals in a lunch box with an ice pack at your desk so you don’t need to use the office fridge.
  10.  

    This article originally appeared on POPSUGAR.com
    Source: Health bests

4 Weight-Loss Rules For Your Morning Meal

Skipping meals is never a good weight-loss strategy, especially when it come to breakfast. Eating in the morning wakes up your metabolism, helping you burn more calories throughout your day. A solid first meal of the day also helps keep you feeling satiated so you eat fewer calories later. If you’re working to drop pounds, keep in mind these four breakfast rules.

Eat breakfast within 1 hour of waking: We know that regular breakfast eaters are less likely to be overweight, but the timing of your first meal is important, too. It’s best to eat breakfast within an hour of waking. An early breakfast helps maintain your circadian rhythm and boosts your metabolism early.

Go for protein, not sugar: While pancakes dripping with syrup sounds scrumptious for a Sunday brunch, it’s not something you should devour regularly for breakfast. High-protein choices, like eggs, Greek yogurt, whole grains, and nuts, are lower in calories and provide more energy than a sugary pick-me-up. Here are some breakfasts featuring whole grains, and if you love eggs, try POPSUGAR Food’s recipe for a black bean omelet for a double shot of protein.

Eat at least 8 grams of fiber: The key to losing weight is to eat foods that make you feel full, so hunger pains don’t drive you to eat high-calorie foods. For the first meal of the day, go for tons of fiber — at least eight grams. If you’re in a rush, here’s a fruity smoothie you can whip up that contains 11.7 grams. Or pour a bowl of one of these 10 cereals with eight or more grams of fiber. If you have a little more time, try these breakfast ideas that contain 10 grams of fiber and are also gluten-free.

Don’t go overboard on calories:
Depending on your weight, your weight-loss goals, and what you eat for the rest of the day, it’s important to keep your breakfast calorie count between 300 and 500. That means you probably don’t want to splurge on a 688-calorie pecan sticky bun. Choose low-calorie options like veggie omelets, Greek yogurt, fresh fruit, and whole-wheat toast. A bowl of cereal is another great option; just don’t make these calorie-busting cereal mistakes. If you’re into smoothies, here are some ways to save calories before you sip.

This article originally appeared on POPSUGAR.com
Source: Health bests