Simple Strategies for Losing Weight

 The best diet is not a diet at all but a way of life that includes food you enjoy, exercise, and healthy habits. Eat a variety of foods — lean protein; complex carbohydrates such as whole grains, fruits, and vegetables; and “good” fats, like omega-3 fats from fish and monounsaturated fats from avocados, nuts, and olives or olive oil. …  Say NO to bad fats: minimize how much saturated fat you get from animal sources, and eliminate trans fats from the fried foods, snacks, and fast food products you eat.   Eat at least five servings of fruits and vegetables each day. Choose different colors of fruits and vegetables to ensure optimal nutrition.   Be careful about portion sizes. If you must have seconds, serve yourself vegetables.   Exercise at least 150 minutes each week with a moderately intense activity like brisk walking. This can be divided into smaller blocks of time. For example, you could do a brisk walk for 10 minutes three times a day for five days to reach 150 minutes. Clean out the kitchen and eliminate all junk food. Toss out high-calorie, high-fat, sugary foods that will tempt you to overeat — chips, cookies, crackers, ice cream, candy bars, and the like.   Fill your kitchen with lean protein, fruits and vegetables, whole grains, legumes, nuts and seeds, good fats, and fat-free or low-fat dairy products.   Eat smaller meals more frequently. Five to six per day may be best. Space your meals every three to four hours throughout your day. Try taking low fat cheese and whole grain crackers to school or work for a snack, or eat a tablespoon of peanut butter with one slice of whole grain bread. Find foods that are healthy and that keep you full.   If you like lots of food on your plate, fill up with a large salad and a super serving of green beans, broccoli, cabbage, kale, or other low calorie vegetable.   Snack on berries. Dark berries (blueberries, blackberries, cherries, and raspberries) are rich in healthy antioxidants. They are also low in calories and fat and high in fiber.   Avoid “empty calories” including sugar-containing sodas and fruit drinks.

Foods High in Fiber and Low in Fats

Vegetables & Fruits Vegetables and fruits have rich water content, and they are also very high on the fiber content. Having an adequate amount of fruits and raw vegetables, would surely add to your fiber intake and also help in weight. Take a look at the list of fruits and vegetables, below. Avocado
Broccoli
Cabbage
Lettuce
Carrot
Spinach …
Green Peas
Black peas
Mushrooms
Brussels sprouts
Artichokes
Sweet potato
Apples
Kiwi
Banana
Guava
Oranges
Raspberries
Logan berries
Currants (white and red)
Blueberries
Grape fruit
Pomegranates
Beans & Lentils
Beans and lentils are also rich sources of dietary fiber, and you should, these beans and lentils should be included in your everyday low fat high fiber recipes. Kidney Beans Prunes Lima Beans Pinto Beans Lentils of all kinds Other Foods Lots of other foods like, products made from oat bran, or whole grain cereals are also rich sources of fiber.
Also, owing to the fiber in the diet, there are lots of other products available in stores which are rich sources of fiber.
Oat bran
Whole grain bread
Seeds like sesame seeds and pumpkin seeds.
Soy products
Whole wheat
spaghetti
Brown rice
Popcorn
Low calorie muffins
Celery with tuna salad
Try including these ‘wonder’ foods in your diet to experience a trouble free life and prevent future illness and health hazards. Fiber also helps you lose weight, by keeping you fuller for a long time and suppressing your hunger. Always kick start your day, with these rich fiber sources, and enjoy the benefits of a safe and sound life.

Whole Grains

Diets high in fiber help normalize bowel movements, lower blood cholesterol, aid in blood sugar control and help control hunger, according to the Mayo Clinic. Whole grains are also naturally low in fat and high in fiber. Grains like oats and barley contain high amounts of soluble fiber. Soluble fiber prevents the absorption of cholesterol helping to lower blood cholesterol levels. Other grains high in fiber include whole-wheat spaghetti, bran flakes, popcorn, brown rice and whole-wheat bread.

Fruits and Vegetables

As part of a heart-healthy diet, the American Heart Association recommends you eat 4 1/2 cups of fruits and vegetables everyday. Most fruits and vegetables are fat free and high in fiber. High-fiber fruits include raspberries, pears with skin, apples with skin, bananas, oranges, figs and raisins. High-fiber vegetables include artichokes, peas, broccoli, turnip greens, corn, potatoes with skin, tomatoes, raw carrots and Brussels sprouts. The Mayo Clinic says women need 21 to 25 g of fiber a day and men need 30 to 38 g of fiber a day.

Exercise Tips to Speed Up Your Metabolism

Exercise! It doesn’t matter whether you cycle, swim, walk or jog, but do something to get yourself moving. A regular exercise routine is best, but remember to make slight changes to it once in awhile so your body doesn’t reach a plateau and stop improving. Ten minutes out of your busy day may not seem like a lot when you’re first starting out, but if yo…u exercise for 10 minutes, six days this week, that’s an hour more workout that you did last week! As you and your family get used to your routine it will become easier and easier to increase 10 minutes to 12, 15 and 20 minutes per day. I recommend re-bounding. It is easy safe and very effective. Bulk up and Tone up! If you work on building up some lean muscle mass with weight training then you are guaranteed to burn more calories than just by doing cardio alone. Why? Because muscle burns calories for you even when you’re at rest-it raises your BMR to help you burn fat! Do Intervals. When you do interval training, for example if you jog for 12 minutes total, but every 2 minutes you increase your speed to a hard run for 1 minute, your body is working a lot harder, so you get a more intense workout. Get Up! Stand up from your desk and walk around the office, go up and down the stairs a few times, park farther away or play with the dog. If you use these little bursts of energy throughout the day then your metabolism will stay revved up and you’ll keep burning more calories.

5 Simple Steps to a Heart Healthy Diet

Ready to step up to a diet rich in the healthy nutrients your heart craves? The experts recommend staring here: Eat a diet rich in vegetables, fruits, whole grains, and fiber. Eat fish at least twice a week. Limit how much saturated fat, trans fat, and cholesterol you eat. Only 30% of your daily calories should come from fat, with very little of that from s…aturated fats. Select fat-free, 1% fat, and low-fat dairy products. Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. Limit your salt intake. One way to make sure that your diet is rich in fruits, vegetables, and fiber, and low in saturated fats, is to divide your plate at each meal: half vegetables, 1/4 high-quality protein (like legumes — terrific sources of protein and great for a healthy heart!), and 1/4 for fish or a very lean meat. And remember, you should get your nutrients from foods themselves, the antioxidants and other heart-healthy goodies found in foods like blueberries, beans, and artichokes don’t pack the same punch when they’re not in food form. And avoid fad diets, advises Mosca. “Almost every one may result in short-term weight loss but leave you weighing even more a year later, and preventing weight gain is one of the best ways to prevent developing heart disease risk factors.”

Benefits of a high-fiber diet

 A high-fiber diet has many benefits, which include:
Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. Helps maintain …bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon. Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation. Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes. Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food. Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed.