7 Great Tips For Healthful Weight Loss

The latest reports show that 2/3 of American adults are overweight or obese. As a result, we suffer health problems like diabetes and heart disease. The most common reasons we struggle with our weight:

1. Not doing the right kind of exercising. Exercises that build muscle are critical. Strength training keeps your metabolism going strong.

2. Not doing enough exercise. The body is designed to move, to work. Take the stairs, bend over and pick up trash, pull weeds, climb trees, play tag, make love; whatever you can do to activate your body. Becoming more physically active not only burns calories, it improves energy levels, sleep and mood.

3. Don’t drink soda pop. Eliminate it entirely from you life. In one study, researchers removed only one food item from the subject’s diets. Soda pop was the only removed item that caused weight loss. Avoid anything containing HFCS, High Fructose Corn Syrup. It’s in many prepackaged foods, even some breads.

4. Eating the wrong foods. Avoid sugar and anything made with refined flour. When you want something sweet, eat fruit. Eat a LOT of vegetables but avoid creamy dressings. Eat meat sparingly. Eat whole grain breads and cereals. Eat slowly. Eat with family or friends when possible. Don’t fight at the dinner table; a habit in too many families. Don’t eat in front of the TV, although that’s better than stabbing each other with forks should the conversation heat up.

5. Eating too much. That’s so obvious but everyone needs to know how much is too much. It’s a lot less than most people think. One thing that helps is to use smaller plates and bowls. Here’s a rule of thumb (not the rule that you can’t beat your wife with a stick bigger around than your thumb): Half your meal should be vegetables, a quarter protein and a quarter whole grains or starch (potatoes/pasta/bread).

6. Get enough sleep. The connection between sleeping more and weighing less is well established.

7. Do not go on rigid diets. Very low calorie diets lower one’s metabolism by causing the body to lose muscle, thus gain fat on fewer calories. Low calorie diets don’t work. Diets that eliminate entire categories of foods can lead to vitamin deficiencies. Fast food dining should be avoided. Take pleasure in preparing fresh locally grown foods and eating with friends and family.

• Published by carlie on September 11th, 2009 in Uncategorized.
• 5 Comments