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.
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