10 Simple Weight Loss Tips

woman on scale10 Simple Weight Loss Tips

We recently partnered with Thomas’ Bagel Thins to provide some tips from our book, The Real Skinny: 101 Fat Habits & Slim Solutions.  Below are the 10 tried and true tips and ways you can enjoy calorie-reduced products like 100-calorie Bagel Thins to help you reach your weight loss goals.

 Use Tools to Stay On Track

There are many mobile and online applications that help you stay on track by keeping tabs on what you eat, how many steps you’re taking and how much you weigh. One study reported that dieters who kept track of their daily food intake lost up to twice as much weight, compared to those who didn’t monitor their intake at all or less frequently.

Boost Your Willpower

If you’re constantly caving to cravings, one of the best ways to strengthen your willpower is to keep blood sugar levels stable. New research shows that when blood sugar levels plummet, so too does self-control. How? Eat healthy foods every few hours, avoid sugary treats and enjoy carbohydrates with protein or fiber. Try Thomas’ Bagel Thins Bagels with nut butter and fresh banana or sliced strawberries to help keep your energy going throughout the day.

Try DIY Meals and Snacks

Your odds of gaining weight increase with every meal or snack you don’t make yourself. Making meals doesn’t have to be time-consuming or complicated.  Use bagel thins for breakfast and lunch sandwiches that are more waistline- and wallet-friendly than eating out.  Try this tasty Chicken Pesto Sandwich made with Thomas’ Bagel Thins Bagels.

Toasted Chicken Pesto Sandwich

Ingredients

1 Thomas’® Bagel Thins® Bagel

2 tsp pesto

1 oz low-fat fresh mozzarella cheese

2 oz sliced chicken breast

1 slice tomato

1 roasted red pepper slice (drained)

Instructions

Toast the Thomas’® Bagel Thins® Bagel and spread 1 tsp pesto on each half of the toasted bagel.  Then, with one half of the bagel, layer on top of pesto in this order: 1 slice roasted red pepper, chicken breast, mozzarella cheese and tomato slice.  Top with the remaining half of bagel thin.

Serves 1

Eat a Satisfying First Meal

Eating breakfast is consistently linked with maintaining a healthier weight.  The best breakfasts for keeping you satisfied until lunch have protein and fiber, like an egg, tomato and Canadian bacon breakfast bagel. Here’s a week’s worth of our calorie-controlled, protein-rich breakfasts.

Get a Healthy BFF

If your friends and family sabotage your best efforts to eat well, enlist a diet BFF. A study reported that dieters with diet buddies lost significantly more weight compared to dieters who participated in the program alone. Be sure to choose a diet partner who is equally committed to your resolution to lose weight for good.

 Fill Up on Fiber
Eating more fiber may be one of your best weapons in the battle against weight gain.  It’s one of the only things that you can actually eat more of to shed pounds.  Aim for 25-35 grams of fiber daily by choosing high fiber foods like fruits, vegetables and whole grains like Thomas’ 100% Whole Wheat Bagel Thins Bagels, which have 5g of fiber per serving.

Eat “Mindfully”
Mindfulness is a technique that allows you to be fully present in the moment. To eat mindfully, unplug from all electronics (TV, computers, tablets, phones) and just eat. This helps you recognize when you’ve eaten enough and can lead to feeling fuller with fewer calories.

Don’t Forgo Your Favorites
Just because you are looking to shed pounds doesn’t mean you have to feel deprived. Take your favorite meals and lighten them up using lower calorie swaps.  Love Eggs Benedict? Try this Eggs Benedict Reinvented recipe using Thomas’ Bagel Thins Bagels:

 Eggs Benedict Reinvented

 Ingredients

Sauce:
1 tablespoon light mayonnaise
2 teaspoons whole grain mustard
1/2 teaspoon lemon juice
Pepper to taste

Eggs Benedict:
1/4 cup white vinegar
1 tablespoon olive oil
2 ounces Canadian bacon, cut into small chunks
1 shallot, thinly sliced
8 cups baby spinach
2 Thomas’® Bagel Thins® Bagels
1 large ripe tomato, cut into 4 slices
4 large eggs

Directions
For the sauce:
Combine the mayonnaise, 1 tablespoon warm water, mustard, lemon juice and cayenne pepper in a blender and process until combined. Scrape out and set aside.

For the eggs Benedict:

Fill a wide pot with about 3 inches of water. And the vinegar and bring to a low simmer. Heat the oil in a large nonstick skillet. Add the Canadian bacon and shallots and cook, stirring frequently, until golden, about 4 minutes. Add the spinach, remove from the heat and stir until the spinach wilts, about 2 minutes. Season with pepper. Set aside and keep warm.

Toast 2 Thomas’® Bagel Thins® Bagels. Top each with a tomato slice and the Canadian bacon-spinach mixture. Crack each egg into a mug and slip into the simmering water. Cook about 3 to 5 minutes. Remove with a slotted spoon and place on each Benedict. Drizzle with the sauce and serve.

Serves 4

Sip Smarter
Drinking too many calories has been linked to obesity.  On average, Americans drink nearly 20% of total daily calories.  Not only do beverage calories pack on pounds, studies show that they don’t help you feel as full as solid food.  Skip soda and other sugary drinks and opt for calorie-free tea, coffee, or water.

 Get Your ZZZs
Here’s a weight loss tip that just about everyone will love doing: sleep! Over the last decade, researchers have found that skimping on sleep can make you crave high calorie, high fat foods and lead to weight gain.  Aim for at least 7-8 hours of shut-eye every night.

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