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Tuesday, June 13, 2006

Weight Loss The Healthy Way

Seven Basic Tips To Help Weight Loss!

To lose weight, is really not that hard, but keeping it off and maintaining a healthy lifestyle is a little harder, so I've put together a few lifestyle tips that may make healthy living a little easier. These tips apply to most individuals, however, if you undergo treatment for a medical condition or have other health concerns, make sure you see your local dietitian or medical practitioner before putting these into practice.

Lose Weight Tip No. 1: Try to eat at least 2 pieces of fruit and 5 servings of vegetables per day.

While most people don't have a problem with fruit, it is often difficult for people to include 5 servings of vegetables per day. When you eat dinner at night - eat your quota of vegetables then. Something like steak, steamed peas, carrots, pumpkin, potato and broccoli.
Make sure when you eat a carb (good carbs only), eat a source of protein with it as well. E.g. fruit and yogurt. If you love carbs, then aim to pair up your carb with a protein source. It helps to lengthen the digestion of your food.

Lose Weight Tip No. 2: Eat whole grain cereals, bread and pastas.

These foods are readily available and cheaper than a manufactured fiber supplement. When you're eating a carb like pasta - look for the whole grain alternative. These foods will increase your fiber intake and you will be eating foods that will be lower on the glycemic index.

High intakes of fiber have multiple benefits for your body, because foods high in fiber take longer to digest it is likely to raise metabolism, it cleans your body of toxins and unwanted waste and it helps your body to function optimally. If you're not getting at least 25 - 30 grams of fiber each day, then a fiber supplement may be required in the short term.

Lose Weight Tip No. 3: Eat lean meat, fish and poultry.

These foods will deliver the vital nutrients of protein, iron, zinc and omega-3 fatty acids vital to the optimal functioning of your body. Include these in your evening meal or during the day with cold cooked alternatives.

Lose Weight Tip No. 4: Dairy's great! But make it low fat.

Including dairy products in your diet will make sure that you are getting your share of calcium in your diet. To miss out on this means that you are possibly putting yourself at risk of osteoporosis. Dairy foods also provide protein, riboflavin and B12. If you have a food sensitivity to dairy make sure you consume a soy drink alternative fortified with calcium and B12.
Controversially, low calcium and dairy intakes has also recently been hypothesized to be linked with increased lipid accumulation.

Lose Weight Tip No. 5: Water is your best friend.

If you just drink coffee and coke, then you might be surprised what 8 glasses of water could do. Not drinking enough or drinking high sugar drinks, or drinks that have a diuretic effect means that you could be constantly dehydrated. If your body doesn't get enough water, it can't actively process food properly, leads to constipation and could lead in some cases to kidney stones.

Lose Weight Tip No. 6: If you're a non-breakfast eater, try eating the food you like when you get up.

Skip your breakfast and you're just asking to be tempted by that pastry at the local bakery. While it's not proven that eating breakfast will help you to lose weight, it is a healthy habit to get into. If you're not used to eating breakfast, try eating a vegetable omelet or a hot cereal to keep your interest ! Check out our research summary on eating breakfast and weight maintenance part 1 and eating breakfast and weight maintenance part 2.

Lose Weight Tip No. 7: Eat regularly.

For those who still think that an extremely calorie restricted diet is the only way to diet, then think again. Your goal is not to eat less, but to eat smaller meals more often. Aim to eat six small meals per day for quick weight loss.

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