2 Simple Ways to Boost Weight Loss

Here are two quick weight loss tricks that are so simple, they're almost too good to be true: Just read and walk.

Research shows that middle-aged adults who read food labels and also stick with a regular exercise program -- like walking -- are much more likely to succeed at weight loss than folks who practice just one of these little habits.

Portion Patrol
Most people are notoriously bad at estimating portion sizes, but being a label reader can help curb that. Knowing how to read and interpret food labels can help you judge portion sizes correctly, so you're less likely to overeat. In fact, in one study, patrons of a popular coffee chain consumed 6 percent fewer calories per transaction when the calorie counts for items on the menu were clearly displayed. Label reading . . . what could be easier? .  

Exercise Extras
Combine label reading with regular exercise and you've got a powerful one-two weight loss punch. And you don't have to knock yourself out with marathon workouts at the gym. People who exercised for just 20 minutes a few times a week -- along with reading the labels on every food purchase -- were most likely to lose weight in the study.  In a past post I listed 11 foods to add to your diet for faster and healthier weight loss.



WHAT’S FOR DINNER?!

Broiled Salmon with Miso Glaze

 

Prep Time:

0 mins

Total Time:

25 mins 

SERVES 4

INGREDIENTS

• 1 tablespoon sesame seeds
• 2 tablespoons sweet white miso paste (see Ingredient note)
• 2 tablespoons mirin (Japanese rice wine) (see Ingredient note)
• 1 tablespoon reduced-sodium soy sauce or tamari (see Ingredient note)
• 1 tablespoon minced fresh ginger
• A few drops hot pepper sauce
• 1 1/4 pounds center-cut salmon fillet, cut into 4 portions
• 2 tablespoons thinly sliced scallions
• 2 tablespoons chopped fresh cilantro or parsley

 

Directions

1. Position oven rack in upper third of oven; preheat broiler. Line a small baking pan with foil. Coat foil with cooking spray.

2. Toast sesame seeds in a small dry skillet over low heat, stirring constantly, until fragrant, 3 to 5 minutes. Set aside.

3. Whisk miso, mirin, soy sauce (or tamari), ginger and hot pepper sauce in a small bowl until smooth.

4. Place salmon fillets, skin-side down, in the prepared pan. Brush generously with the miso mixture. Broil salmon, 3 to 4 inches from the heat source, until opaque in the center, 6 to 8 minutes.

5. Transfer the salmon to warmed plates and garnish with the reserved sesame seeds, scallions and cilantro (or parsley).

Ingredient Note: Miso paste, mirin and tamari are available in health-food stores and Asian markets.

 

about this recipe

Versatile miso (fermented soybean paste) keeps for months in the refrigerator and adds instant flavor to soups, sauces, dips, marinades and salad dressings. In general, the lighter the miso, the milder and sweeter its flavor. Light miso is the key to the wonderful flavor of this salmon.