(Reader’s Digest) We've collected ingenious tips from 18 countries, asking leading nutritionists and Reader's Digest's international editors to divulge the quirks of their cultures that can help us all stay lean.
Hot peppers raise your metabolism, but the real benefit of food with a little zing is that it slows your eating, says James Hill, PhD…
The Brits prefer smaller portions…
Brazilians stay slim by enjoying [rice and beans] with just about every meal, says [the] editor of Reader's Digest
Islam … encourages periodic fasting—no food or drink from dawn to dusk… Although experts don't recommend fasting for weight control, fasting in moderation can break patterns of mindless eating, says [a representative] of the American Society for Nutrition…
Eat at home more often than you eat out… "People who don't cook at home tend to eat less healthy food and be heavier than people who do," says journalist and activist Michael Pollan. "In fact, the collapse of cooking in a society tracks very closely its rise in obesity."
Eat your breakfast… In [a recent study], British researchers discovered that if you haven't eaten breakfast, your brain's reward center will light up more vividly when you see a high-calorie food—making you more likely to indulge…
Swap the gas pedal for the bike pedal… Bike-to-Work Day in the
Muesli is a porridge or cereal made from oats, fruit, and nuts, each of which has been linked to better health and weight control… Muesli's fiber makes it slow to digest, keeping you feeling full longer. Read the label carefully, though: Sugar content can vary from 2 to 14 grams per serving… [Community: Or you can make your own.]
Russians grow their own vegetables and fruits and preserve and can what they grow. That makes their diet more nutritious…
Turn up the turmeric… One of its chief components is a substance called curcumin, which may turn out to be a potent fat fighter. A recent
[R]ooibos tea is more robust than green tea, and because it's naturally sweet, it needs no sugar. Ditching your daily Frappuccino for a cup of rooibos—Starbucks now sells it—could save you thousands of calories per month…
Hungarians like things pickled—not just cucumbers but bell peppers, cabbage, and tomatoes. These tart treats can help keep you thin, probably because of the vinegar that pickles them… [Community: But watch for salt content.]
Start a Nordic tradition in your house. At halftime, shoo everyone outdoors for a walk around the neighborhood…
Yoga is best done on an empty stomach and can build muscle (depending on your preferred poses), which boosts your metabolism. And it encourages mindfulness, which includes paying attention to whether you feel full.
Perfect the power nap… In [
Make the
Sit long, talk lots [at meals]… Conversation slows down the fork and gives you time to realize you're full.
Take up nordic walking… All that's required is a pair of inexpensive, lightweight walking poles. Holding these in your hands aids balance, which is great if you're older or if you're on slippery terrain. Even better: Because they make you use muscles in your shoulders, arms, and torso, the poles transform walking into a total-body workout that burns 20 percent more calories, according to a study… [Community: I also get more of a workout in my daily walk by flexing other muscles.]
Oily fish like herring is slimming for a few reasons, says Dr. Pescatore, author of The Hamptons Diet. It contains lots of omega-3 fatty acids, which reduce levels of the stress hormone cortisol—and cortisol is known to increase the amount of fat deposited around your middle.
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