Question's About Women's Health And Fitness Biography
1.ENJOY YOUR FOOD – BUT NOT TOO MUCH
Keeping portion sizes in check seems like common sense, but a reminder every now and then never hurts. It's good news for dieters, since it isn't all about complete restriction, but portion control.
Here are a few visuals to help you eyeball your portions:
For starchy foods, stick to a serving the size of your fist.
The top part of your thumb represents a reasonable dollop of sauce or condiment.
A CD case compares well to an appropriately-sized pancake, waffle or slice of bread.
A meat serving can be the size of a deck of cards.
2.FILL HALF OF YOUR PLATE WITH FRUITS AND VEGETABLES
The beauty of fruits and vegetables -- with little or no processing -- is that they offer few calories packed with important nutrients -- including fiber, which keeps you full and satisfied longer. If meat currently takes center stage on your plate, gradually increase the amount of vegetables while shrinking the meat serving. When making stir-fries, decrease the amount of protein and rice, and double the amount of vegetables. This will reduce the calories from too much rice and increase the portion size of the meal.
3.SWITCH TO FAT-FREE OR LOW-FAT MILK
The whole point of this milk recommendation is to decrease your intake of calories and saturated fat and encourage weight loss. If you currently drink three cups of whole milk per day, switching to non-fat milk will save a significant 180 calories daily. The amount of calcium, protein, vitamin D and riboflavin remains about the same. To ease the transition, switch gradually from whole to 2 percent to 1 percent, and finally to fat-free milk.
4.LIMIT YOUR SODIUM INTAKE
Read the sodium information on labels of packaged/processed foods like soup, bread and frozen meals, and choose those with lower numbers. While sodium doesn't add fat, it contributes to water retention in many people, which equates to carrying around excess poundage. About half of the population should be lowering sodium even more to avoid health problems like stroke and high blood pressure. Food containing 140 milligrams sodium or less qualifies as low sodium. Fresh fruits and vegetables have very low amounts, and eating more of these should help you lower your sodium intake.
5.DRINK MORE WATER AND FEWER SUGARY DRINKS
Many sugary drinks add empty calories without filling you up. Milk and 100 percent fruit juice contain sugar naturally, but they also provide a good nutrient return for your calorie investment. Most soda, fruity drinks, energy drinks and many coffee-shop drinks contain added sugar with few nutrients. Though most of us could benefit from drinking more water, it can get dull over time. More flavorful low-calorie options include club soda with sliced citrus and a splash of 100 percent fruit juice, unsweetened tea or water with cucumber slices and lime.
6.STAY AWAY FROM FAD DIETS
If it sounds too good to be true, it probably is. Fad diets that severely restrict food groups do not work in the long term. Sure, you might be able to eat celery and cabbage soup for the next three weeks, but will you want to do this for the rest of your life? Unlikely.
The best way to achieve permanent weight loss and healthy weight management is to choose a healthy eating plan that doesn't feel like a diet. Eat slowly. Monitor portion size and calories. Choose foods high in fiber and protein for long lasting energy. Fill up on healthy fruits, vegetables and whole grains. Plan wholesome snacks ahead of time so you don't end up eating empty calories out of the vending machine. Keep a food journal so you are aware of what you are eating and can spot any unhealthy patterns before they become a problem.
7.COMMIT TO HEALTHY EATING AND EXERCISE
If you want to maintain a healthy weight, the best way to begin is to commit to eat a wholesome diet of nutrient-rich foods. Fruits, vegetables, whole grains and lean meats are not magic, but they are the building blocks of a healthy diet. When you fill up on fiber-dense foods and protein, you stay satisfied longer between meals. Try to limit foods with highly-processed grains and refined sugars. These foods make your glucose levels rise quickly, but can cause an energy crash and hunger soon after. Don't skip meals. This just causes your metabolism to slow down so you burn calories more slowly. According to Connie Diekman, M.Ed., R.D., the director of university nutrition at Washington University in St. Louis and past president of the American Dietetic Association, "Eating snacks or mini-meals after every three or four hours can help avoid bingeing."
Commit to a fitness routine that fits with your lifestyle. Always wanted to try Zumba? Take the plunge and sign up for a class! Choose activities that you enjoy and plan ahead. Three to five 30-minute sessions a week is a good goal to begin. If you need a little extra motivation, find a workout partner. You will enjoy your workouts so much more if you are chatting with a friend meanwhile.
8.PREPARE MEALS AT HOME
It is much harder to count calories and control portion sizes when you are eating out. Nowadays, many restaurant meals may contain an entire day's worth on calories. When you eat at home, you are in control. Plan tasty low-calorie meals ahead of time and shop for the ingredients you need. Choose healthy snacks like nuts, whole grain crackers, low-fat yogurt, tasty fruits and fresh veggies. Don't bring home any unhealthy foods that will cause unnecessary temptation and steer you off your course.