Eating Mistakes that Slow Metabolism #9-10

9. You're not getting enough dairy
"There's some evidence that calcium deficiency, which is common in many women, may slow metabolism," says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

You can implement dairy products into your diet plan by concentrating on low-fat options, including cheese products and milk. People who increase their intake of low-fat dairy to 3-4 servings per day, as recommended by Purdue University, have seen a 28% increase in the amount of fat they burn while exercising.
Michael Zemel, author of The Calcium Key, claims that increasing your dairy intake while decreasing calories and fat doubles your weight loss efforts than if you just cut calories and fat consumption alone. You can start by adding items like low-fat yogurt, cottage cheese, cheddar cheese and skim milk to your daily menu. Increasing your intake of these foods helps your body function better. Or try these other simple swaps:

• Substitute your morning muffin with whole-grain cereal and milk
• Replace your sodas with low-fat milk
• When a recipe calls for water, see if you can use milk instead (such as in oatmeal)
• Try to use a milk base instead of a broth base when cooking soups
• Add milk to rice and risotto dishes to create a creamier texture

10. You've had one drink too many
Skip the second cocktail. When you have a drink, you burn less fat - and more slowly than usual - because the alcohol is used as fuel instead. Knocking back the equivalent of about 2 martinis can reduce your body's fat-burning ability by up to 73%.

Whether it is an office gathering, wedding or family holiday, your lives are often filled with boozey temptations. To imbibe without feeling guilty, sip in moderation and stick to these less-than-200 calorie drink options:

• Champagne: Forget choosing between wine and beer. A 4-ounce glass of bubble is only 85 calories. That's about 15 calories less than a 12-ounce bottle of light beer or a 4-ounce glass of win - and let's be honest, the average glass of wine is usually at least twice the size of that.
• Sour Apple Martini: We bet you thought this list was going to be filled with sippers like white-wine spritzers. Guess again! While we don't recommend the Cosmopolitan (it has more than 250 calories), that doesn't mean all martinis are off limits. Try a sour-apple one, made with 2 1/2 ounces sour mix and 3/4 each vodka and sour apple liqueur, for a 160 calorie treat.
• Vodka and Diet-Lime Flavored Soda: No, it's not the most glamorous drink at the bar, but it is refreshing (and refreshingly low in calories - under 100!).
• Gin and Tonic: It's always good to have a go-to drink, and unless you're still in college, a vodka and Red Bull doesn't count. Up your sophistication level while lowering your calorie count by ordering a gin and tonic. There are 103 calories in 1 ounce gin and 3 ounces tonic.
  
• Mudslide: This is the kind of sweet drink that sounds like it will set you back more calories than a hot fudge sundae. In reality, you can have it for just 115 calories with this recipe.

Chilly Chocolate Mudslide
Ingredients:

• 1 25-calorie packet diet hot cocoa mix
• 1/4 cup light chocolate soy milk
• 1/5 ounces vodka
• 1/2 ounce Torani Sugar Free Syrup (white chocolate or vanilla)
• 1 teaspoon light chocolate syrup
• 2 packets Splenda (or other no-calorie sweetener packets)
• 5-7 ice cubes OR 3/4 cup crushed ice

Directions:
Dissolve cocoa mix, light chocolate syrup and sweetener into 3 ounces of hot water. Add soymilk, vodka and sugar-free syrup. Stir well. Place mixture in a blender with the ice and blend on high speed for about 45 seconds or until thoroughly blended. Pour and, if you like, top off with a squirt of fat-free whipped topping!