Fitness Tips: November 11, 2013

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Healthy Lifestyle Tip: A Nibble Here, a Bite There
Snacking may seem harmless, but it can pad your waistline with a surprising number of sneaky calories. While dining out, you proudly resist the breadbasket, order the grilled chicken, and opt for fruit salad instead of cake for dessert ... but then steal a bite of your husband's pie, just for a taste. Sound familiar? Turns out, those teeny nibbles can really add up.

Of the 200 or so eating decisions we make every day, many fall into the "mindless margin," or that 100-ish calorie area where you could over- or under-eat without impacting whether you feel full or hungry, according to Brian Wansink, Ph.D, director of the Cornell Food and Brand Lab in Ithaca, NY, author, Mindless Eating. Eating 100 extra calories every day can lead to a 10-pound weight gain over the course of a year.

Disarm your cravings with the 5 Ds:
  • Delay—wait 10 minutes
  • Distract—concentrate on something else
  • Distance—do not keep temptation on hand; make yourself leave your environment to get the food
  • Determine—think about how much you really want it
  • Decide—know how much to eat; if you choose to eat something you crave, remember to enjoy it

Sources: everydayhealth.com, nutrition411.com