| When it comes to healthy weight management, a | | | | high-fiber foods in your daily diet, as fiber has |
| little common sense goes a long way. It doesn't | | | | been shown to support weight loss by absorbing |
| take a rocket scientist to tell us that eating fast | | | | calories from the foods you eat and leading those |
| food every day of the week is not conducive to | | | | calories out of the body. |
| our health, nor does it add up that a diet void of | | | | Keeping track of your portion sizes is also |
| carbohydrates might possibly contain the essential | | | | extremely important. According to the American |
| nutrients that only fiber-rich whole grains, fruits | | | | Diabetes Association, the guideline for a serving of |
| and vegetables can provide. And no matter how | | | | meat, fish or poultry is three ounces--about the |
| you look at it, fatty meats and full-fat dairy | | | | size of a deck of cards. A 1-cup serving of milk, |
| products are simply not the way to a slimmer | | | | yogurt or fresh vegetables is about the size of a |
| figure. Quite simply, if you want to shed the | | | | baseball. A healthy serving of rice or cooked |
| pounds, smart choices and a sensible eating plan | | | | pasta is one-third of a cup, and three-quarters of |
| are the only way to go. | | | | a cup for dry cereal. An ounce of cheese is about |
| Because science has proven that the only clinically | | | | the size of your thumb. However, a recent study |
| proven way to lose weight is by reducing the | | | | at New York University found that commonly |
| amount of calories you consume each day, begin | | | | available food portions--when compared with the |
| by keeping a journal of exactly what you eat, | | | | standard serving sizes recommended by the U.S. |
| when you eat. This will help you be more aware | | | | Department of Agriculture--were considerably |
| of everything you put into your body. Purchase a | | | | higher. |
| book or consult an online resource to determine | | | | Finally, finding the time to exercise is essential. |
| the amount of calories in your food and | | | | Because aerobic exercise has been shown to |
| beverage, and decide where throughout your day | | | | significantly increase your metabolic rate, a regular |
| you can make small changes that will likely have | | | | workout (30 minutes a day, three times a week) |
| significant effects. For instance, instead of having | | | | can greatly accelerate your weight loss |
| that sugary soda with lunch, opt for unsweetened | | | | efforts--plus it provides significant benefits to your |
| tea with lemon. In place of heavy salad dressings, | | | | cardiovascular health. Building lean muscle mass is |
| choose a low-fat or light option, and drizzle instead | | | | also important, since the greater your ratio of |
| of drenching your greens. | | | | lean muscle mass to fat, the faster you will |
| Try to plan ahead for your meals each week. | | | | metabolize your food. This is because muscle cells |
| This will help you avoid impulse purchases at the | | | | are roughly eight times more metabolically |
| grocery store that may not support your | | | | demanding than fat cells. |
| commitment to healthy eating. Well-balanced | | | | So the next time you consider jumping on the |
| options that are low in fat and calories include lean | | | | bandwagon with the latest fad diet, think twice. |
| meats and chicken, fresh or frozen fruits and | | | | Commit instead to making sensible changes in |
| veggies, healthy nuts for snacking, low-fat dairy | | | | your diet and lifestyle, and you will soon be |
| products and plenty of whole grains (whole wheat | | | | reaping the rewards of your efforts. |
| pasta, legumes, brown rice). Include plenty of | | | | |