Filed under: Healthy Living
Today’s blog is about simple, healthy ways to lose weight and maintain a weight that is right for you.
Eat sensible meals. A sensible meal is low in fat and sugar, includes plenty of raw vegetables and fiber, and has a moderate amount of carbohydrates and protein. Including a combination of the following foods and suggested serving sizes may greatly enhance your weight-loss /maintenance efforts.
4-6 ounces of lean meat (chicken, turkey, white meat fish – including tuna in water) or 1 cup beans, soy protein, tofu or cottage cheese
1-2 Tbsp. raw fat (avocado, raw nuts and seeds)
1-2 servings of whole grains (serving=1 slice bread, 1 roll, 1/3 cup rice or 1/2 cup pasta)
2-4 servings of vegetables (1c. raw {preferably} or 1/2 c. cooked)
Avoid carbonated beverages. Carbonated beverages are typically high in sugar and their consumption is linked to increased obesity and diabetes rates in the Unites States. Even if the beverage contains no sugar, the carbonation destroys enzymes and the friendly intestinal bacteria required for healthy digestion and immunity.
Drinking six to eight 12-ounce glasses of water daily promotes healthy functioning of all the body’s systems and encourages further weight loss. Juices and other sweetened beverages add significant amounts of calories and sugar to your diet. If you do drink juice, make sure to count it toward one of your daily snacks.
Try not to eat within 2-3 hours of going to bed. Your metabolism drops significantly at night, causing the body to store calories as fat rather than use them as energy. Also, many people tend to do the most snacking while relaxing in front of the T.V. Breaking this habit will be a positive lifestyle change long after you have achieved your weight-loss goals.
Doing any type of aerobic activity (walking, cycling, running, swimming, aerobic dance, stair climbing, in-line skating, etc.) for 30-40 minutes four times a week is ideal and will greatly enhance your weight-loss efforts. You may also want to add strength training to your routine three times a week to help you replace fat with muscle and further enhance your metabolism. If you are not used to exercising, begin slowly with a 20-minute walk to build up your endurance. As the pounds come off, you will find exercising easier to do.
Tags: weightloss, weight maintenance, healthy living, living healthier
