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Anyone beginning a weight-loss
or exercise program should consult his or her physician
first. However, the following hints just use a little
bit of common sense along with some new ideas that you
can apply to your new healthy eating lifestyle!
Drink lots of water.
You should drink at least eight 8-ounce glasses daily.
This helps flush out toxins and keeps you hydrated.
Take in plenty of fiber.
Fiber helps you feel “full.” It also helps
keep blood sugar levels even and affects the re-absorption
of fats in the intestines. Fiber also helps to cleanse
the colon.
Chew your food thoroughly.
This helps the digestive process.
Avoid hidden fats and
calories. For example: whole milk in your cup
of coffee or tea two times a day could add up to as
much as 20,000 extra calories (almost 6 pounds of fat)
per year.
Don’t overload
on carbohydrates. We’re not necessarily
advocating cutting out carbs, however most eating plans
that are lower in carbohydrates and concentrate on a
higher protein ratio seem to produce the best results.
Eat! There
are plenty of healthy foods to snack on between meals
without sacrificing your healthy diet. Don't starve
yourself! This will only cause your metabolism to slow
down and you will likely gain weight or stay exactly
where you are.
Eat more often.
Eat several small, sensible meals throughout the day,
instead of two or three large ones. Preferably 5 to
6 small meals are ideal for most adults.
Bake, broil, grill
or steam foods that need to be cooked. Avoid
frying. If frying is a must, use light vegetable sprays
or a touch of olive oil to stir-fry your food.
Choose fresh foods.
Fresh foods are best, as they contain the highest nutrient
levels. Frozen foods are your next best choice. Avoid
canned foods whenever possible due to the high sodium
content. If you must eat canned foods, look for, “no
salt added.”
Do not grocery shop when you are hungry! Shopping while
hungry causes “impulse buys” - purchasing
more food than necessary and purchasing foods that are
less nutritious.
Consume low or no-calorie
beverages. During your weight-loss program,
try to reduce the amount of high-calorie beverages you
drink. (The average person consumes a large quantity
of liquids each day, not realizing that many of these
liquids are high in calories. Most times, these are
“empty calories” derived from sugar.)
Read labels on fat-free
products. There are low-fat and fat-free alternatives
for many foods: Cookies, cake, ice cream, sour cream,
cream cheese, pretzels, crackers, cheeses and frozen
entrees. Enjoy your favorite dishes and cut the fat,
too.
Fat-free foods may have
higher sodium content than their regular or low-fat
counterparts. Read the labels. Sometimes, the
low-fat choices turn out to be healthier than the fat-free
alternative. Pay attention to the recommended serving
size. Because a food is low fat or fat-free does NOT
mean have at it! |
