| Losing weight is not difficult when we understand | | | | that people who skip breakfast are much more |
| the correct principles and apply them consistently. | | | | likely to be overweight than those who do not. |
| Here is compact primer. | | | | Changing the way you eat can have dramatic |
| What to Eat | | | | positive results. In particular, eating several small |
| Safe weight loss requires a diet that is balanced in | | | | meals per day instead of 3 large meals is |
| all essential nutrients. This means fad diets should | | | | effective in coordinating energy intake with |
| be avoided. Fat calories should come mostly from | | | | energy demand. Spread out your energy intake. |
| plant sources, especially grains and grain oils. | | | | This will raise raise your metabolic rate, the |
| Processed foods also should be avoided as much | | | | number of calories required to fuel essential bodily |
| as possible. Foods differ in energy density [or | | | | processes and keeping your body in good working |
| caloric density]. High energy density foods are high | | | | order. Your faster metabolism will burn calories |
| in fat, which has more than twice the calories of | | | | more efficiently and store less fat. |
| proteins and carbohydrates. Most people consume | | | | Here is good information on foods and diets.. |
| a lot of unhealthy fat by eating too much meat | | | | Exercise |
| protein. An average adult needs just 20-25 grams | | | | Some exercise is essential for healthy weight loss. |
| of complete protein per day, far less than a | | | | It does not have to be extreme. Try a brisk 20 |
| typical North American diet. Concentrate on foods | | | | minute walk, or other aerobics exercises, every |
| that have low caloric density. Examples are those | | | | day. This will raise your metabolic rate and burn |
| that are high in water and fiber, such as fruits, | | | | hundreds of calories. More intense forms of |
| vegetables, and legumes. These are generally rich | | | | exercise, like weight training, build calorie burning |
| in nutrients, many are rich in protein, and they | | | | muscle tissue.. a huge bonus. Weight training will |
| have fewer calories per volume than high energy | | | | not appeal to everybody. |
| density foods. Some benefits for weight losers of | | | | Motivation |
| low energy density foods are: high nutrition, | | | | There is no question that motivation is the linchpin |
| important fiber, satisfaction of hunger with fewer | | | | of any workable plan for losing weight, and |
| calories. | | | | keeping it off. However you manage it, you must |
| How To Eat | | | | be seriously motivated if you hope to see |
| How we eat is almost as important as what we | | | | permanent results. One thing I do is take my |
| eat. Research shows that the body is most able | | | | weight.. every day, and I do what is necessary to |
| to attain, and maintain, a healthy composition | | | | keep it within set limits. Violations are absolutely |
| when energy intake is coordinated with energy | | | | not permitted. Find a way, a reason, to be |
| expenditure. Food calories are put to optimal use | | | | strongly motivated. It will bring a constant |
| when demand is highest. Eat breakfast if you | | | | awareness of your weight, your health, and an |
| work 9-5. Calories consumed in the morning are | | | | interest in health related issues. When you make |
| used for energy and body maintenance, with | | | | these habit, they bring the permanent changes |
| minimal conversion to fat stores. Studies show | | | | that lead to a healthy lifestyle. |