Eat To Lose Weight - 7 Super Tips
By Derrick DeLayWhat and how much you eat has a profound impact on your weight and health. Here are seven great tips to help you make healthy food choices and lose weight.
1) Eat a variety of foods-
Variety is essential for optimal health. By eating a variety of foods your will ensure you get the energy, carbohydrates, fat, protein, vitamins, minerals, and fiber you need.
2) Keep your daily menu consistent-
By eating the same or very similar thing everyday for breakfast and lunch you are able to keep your calorie intake right where you need it. We recommend changing your breakfast and lunch menu weekly. Dinner is the place to vary your menu on a daily basis. Experiment with new healthy recipes.
3) Choose fresh, whole, organic foods whenever possible-
Choose whole foods in their natural state—for example, fresh, whole corn is better than corn chips made from refined corn flour. Organic foods are grown without the use of harmful pesticides, herbicides and fungicides. All of these poisons were designed to kill living things, they are biocides. You are a living thing, why would you want them in your body?
4) Choose plenty of vegetables, and fruits-
These foods provide needed vitamins, minerals, fiber, and complex carbohydrates, and can help you lower your overall calorie intake. Make it a goal to eat 6-10 servings of vegetables and 4-6 servings of fruit everyday. A serving of vegetables is 1 cup of raw leafy vegetables or 1/2 cup of other vegetables, cooked or chopped raw or 3/4 cup of vegetable juice. A serving of fruit is 1 medium apple, banana, orange or 1/2 cup of chopped, cooked, or canned fruit, or 3/4 cup of fruit juice.
5) Choose foods low in fat, saturated fat, and cholesterol-
Fat makes you fat and clogs your arteries. Eat less than 20% of your calories from fat. Reducing your fat intake will reduce your risk of heart attack and certain types of cancer. It will also help you lose and maintain a healthy weight. Fatty foods usually contain a lot of calories.
Cholesterol is only found in animal products and saturated fats are found predominantly in animal products. Reducing your reliance on foods of animal origin is important for long-term health and weight loss. If it had a momma don’t eat it.
6) Choose foods low in sugars-
Eating foods high in sugar can lead to hormonally induced binge eating and weight gain. When you eat foods high in sugar, you rapidly increase the amount of sugar in your blood stream. This in turn causes your pancreas to release the hormone insulin. One of insulin’s jobs is to maintain blood sugar levels by taking sugar out of blood and putting it into your cells. The problem is, when you have a rapid rise in blood sugar, insulin causes a rapid decline in blood sugar. This leaves you feeling hungry and tired. And then guess what you do? Yep, you eat more high sugar food and the process starts all over. You end up eating way more calories than you intended and you end up gaining weight. Foods high in sugar also tend to be low in nutrients. Using the Glycemic Index as a guide is a great tool for eating low sugar foods.
7) Eat carbohydrates, protein and fat at every meal-
Doing so leads to greater feelings of satisfaction, which reduces cravings and the likelihood of eating more than you need and gaining weight you don't want.
Change the World
Over 65% of the U.S. population is overweight. Heart disease is the number one killer in the U.S. Our rates of cancer, diabetes, osteoporosis and numerous other diseases are some of the highest in the world. We are one of the fattest, least healthy developed countries on the planet. Join me in changing the health of our great country and the world, share this article with as many people as you can. Be an agent of positive change. Help save a life. Share this article.
Derrick deLay, B.Sc. is a NASM-Certified Personal Trainer and ACE Certified Lifestyle and Weight Management Consultant committed to making the world a leaner, healthier place. He specializes in working with people who are dissatisfied with the way they look and feel and are ready to feel healthy, vibrant and alive. Derrick is also a fitness and wellness presenter and his peers chose him as Northwest Personal Training’s Personal Trainer of the Year in 2005. Derrick may be contacted at http://www.your-weightloss-wellness-solution.com a free resource for weight loss and wellness success, or http://www.novasoma.com for weight loss and wellness coaching.
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