How To Live Healthier

Cornucopia of Fruits and Vegetables

By eating plenty of fruits and vegetables, you are replacing hi fat, hi cholesterol foods, with low calorie nutritious foods.
By eating plenty of fruits and vegetables, you are replacing hi fat, hi cholesterol foods, with low calorie nutritious foods. | Source

The Food Chain

The most important part of losing weight is being able to maintain the new healthy habits once you have reached your goal. The key is educating yourself about good nutrition. A healthy diet does not mean sticking only to one food group, such as an all protein diet, or all carb diet, or even an all veggie diet. The key is to ingest a multitude of foods in moderation. Yes, you will definitely get results by sticking to only carbs or only proteins, but your body will be starving for nutrients. It is the combination of all vitamins that is essential for us to have healthy immune systems, sleep right, and have energy. Once you add proteins back in your diet or other nutrients you will have some weight gain. That is why it is best to find a way to make adjustments to your diet that you can maintain while remaining healthy. By eating a variety of foods from many different sources, we will have longer lasting results, and a healthier body.

1. Eat Fruits and Vegetables

Benefits of Eating Fruits and Vegetables

Fruits and vegetables are extremely important and few people get the recommended daily requirement. Fruits and vegetables are generally a very low calorie food, with many great benefits that go beyond weight-loss. Such as antioxidants, which green beans, tomatoes, zucchini, and green peppers are all excellent for.

When eating fruits or vegetables as a snack, make sure to add protein to it, so it fills you up and gives you great nutrients. For instance, eat celery or apples covered in peanut butter. You are not only getting the proper fiber your body needs and adding nutrients to your body, but the peanut butter will allow you to feel full longer.

One great way to make sure you are getting enough nutrients is by having a colorful diet. Although eating lots of greens is good, you want to have other nutrients that tomatoes or carrots or grapes will provide. So make sure that you are picking fruits and vegetables from several different color groups so that way you will get optimum nutrients.

It's a good idea to eat organic fruits and vegetables in order to avoid chemicals that may mess with your endocrine or digestive system.

2. Eat Fiber

Apples

Apples are full of fiber!
Apples are full of fiber! | Source

High Fiber and Weightloss

One of the best ways that fruits and vegetables assist in weight loss is the fiber they provide. The wonderful thing about fiber is it not only contains no calories, plus it adds bulk to our diets that cause us to feel full! Yes, imagine a food that has no calories, no fat, and makes us feel full! That's exactly what fiber is; therefore, it is key in healthy weight loss. Some items that are full of fiber are celery and apples!!!

Other foods that contain high fiber would include whole grain items like bread and cereal. These kind along with most vegetables, are considered water insoluble fibers. Another kind called water-soluble fiber actually causes our food to leave our stomachs more slowly which makes us feel full longer. You can find this kind of fiber in fruits, legumes, seeds, and oat products.

Another hidden benefit to fibrous foods is that they often are foods that take longer to eat, which means you will most likely feel full after eating less food Your body does not always feel full from the point that you have actually eaten a good amount, which is why we often will overeat. By eating foods that take longer to eat, you will begin to feel full before you have overeaten.

Fibrous foods make good snacks, especially ones that have protein, since protein will often make you feel full longer. Some great fiber filled proteins would be beans, nuts, and some seeds.

3. Eat Protein

Meat

Don't be afraid of meat, because it has lots of protein!
Don't be afraid of meat, because it has lots of protein! | Source

Ideal Protein Weight Loss

Protein is also an important part of your diet and should not be avoided. If eaten moderately, it can assist in weight loss. Getting enough proteins will help you with your sleep patterns, immune system, digestion, and hormone levels! By having better sleep, immune system, digestion, and hormone levels, you will have better success in weight loss.

Not only are proteins necessary to survive, but they also can help with weight loss. First of all, items high in protein will curb your appetite, and cause you to feel full longer. So adding a little low fat peanut butter to a celery stick is a wise choice for a snack, or eat a stick of string cheese with some grapes, or add a glass of milk to your breakfast.

Also, proteins are essential in keeping your hormones regulated as well as boosting your immune system. I'm sure anyone who is working out knows, you are more apt to stick to a workout plan when you are feeling great. Since hormones play an important role in our emotional health, especially for woman, it is important for us to get enough nutrients to assist in that. Plus with healthy immune systems, we will feel healthier, be healthier, and be more conducive to healthy weight loss.

But as with all things you need to make sure you are eating in moderation. Nuts are very good proteins, but they also can add a lot in fats and cholesterol, so make sure you eat in moderation. A good rule of thumb, is eat ONE handful. This can be a nice full sized handful, but more than that, can actually work against you with your weight-loss goals.

Meats are another form of protein that can be really great, unfortunately, just like nuts there are some harmful nutrients if taken in excess. A good rule of thumb for a good sized portion of meat is nothing bigger than your fist.

4. Eat Carbohydrates

Wheat Bread

Whole wheat bread is better for you than white read.
Whole wheat bread is better for you than white read. | Source

Don't Cut Carbs Completely

The last decade or so, carbs have gotten a bad rap! It's true, if you eat an overabundant amount of carbohydrates, you will gain weight. But that's true for any type of nutrient. That is why it is important to have a well-balanced meal. Carbohydrates give us energy. Therefore, it is essential, especially if we are working out! We need energy. If you are feeling kind of sluggish, eat something that has a little carbohydrates.

It is also important that when you workout to eat more carbs, as you are burning them. Many studies show that someone who drinks a carbonated drink after working out, loses weight faster than someone who only drinks water. The reason for that is you are burning lots of calories in a short amount of time. If your workout is very strenuous then you need to get energy from somewhere, otherwise your body goes into starvation mode. When your body goes into starvation mode, your metabolism slows down! No one looking to lose weight wants their metabolism to slow down!

Rather than avoiding carbohydrates, you may want to watch what type of carbs you eat. For instance, wheat bread has lots of nutrients despite its carbohydrates. There are proteins, fibers, among just a few. White bread on the other hand, although rich in carbohydrates they are more easily stored as fat. And of course, although you should enjoy your occasional cake/brownie/pastry, eat them sparingly. They do have some purpose in your diet, even if you are trying to lose weight, but they definitely should not be an everyday indulgence.

Just as exercise is important to weight loss, so is a healthy nutritious lifestyle. Realistically, you can eat all kinds of foods, proteins, carbohydrates, and fibers, and have good weight loss results. The key is moderation. All of these are important in our daily living, and none of them should be skipped.

5. Watch Portion Size

Great Books To Help You Lose Weight

Change The Way You Eat

Aside from what you eat, it's also how you eat. Tips on how to eat healthier:

Watch your portion size: It is possible to overeat on healthy food. You can actually gain weight eating healthy stuff. So just because you are eating something that contains a lot of good nutrients, does not mean you are going to hit your target weight loss goal. Just as stated before, you should not eat more than a handful of nuts, or a fist sized portion of meat. Even vegetables can be overeaten.

Allow Unhealthy Food: You want to be careful cutting out all unhealthy foods from your diet, because chances of you sticking to that diet are very slim (no pun intended). Allow yourself to "splurge" on certain foods. Like, one treat a day, or only treats on weekends. Something you know that you can do without overindulging. I have lost ten pounds in the past two months, and believe it or not, I have had a sweet treat everyday. Sometimes it's just a small handful of m&ms, and other times its a brownie, but due to other changes I have made in my diet, these have not hindered my weight-loss goals completely.

Basically we all have the capability of losing weight. It's best to do it in a healthy fashion and building healthy habits. The only way to have long lasting effective weight loss is to change your diet in a way that you are capable of maintaining. By giving up too much, you will revert. But you also need to make sure you are making healthy choices.

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6. Allow Yourself to Cheat

You want to be careful cutting out all unhealthy foods from your diet, because chances of you sticking to that diet are very slim (no pun intended). Allow yourself to "splurge" on certain foods. Like, one treat a day, or only treats on weekends. Something you know that you can do without overindulging. I have lost ten pounds in the past two months, and believe it or not, I have had a sweet treat everyday. Sometimes it's just a small handful of m&ms, and other times it's a brownie, but due to other changes I have made in my diet, these have not hindered my weight-loss goals completely.

Basically we all have the capability of losing weight. It's best to do it in a healthy fashion and building healthy habits. The only way to have long lasting effective weight loss is to change your diet in a way that you are capable of maintaining. By giving up too much, you will revert. But you also need to make sure you are making healthy choices.


© 2010 Angela Michelle

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Comments 9 comments

passionate77 profile image

passionate77 3 years ago

very well written and informative throwing light on all the details relevant to weight loss plan, nice tips, understandable and easy to follow, thanks for sharing!


angela_michelle profile image

angela_michelle 4 years ago from United States Author

True, true!


carol7777 profile image

carol7777 4 years ago from Arizona

Lots of good common sense. And if the many overweight people would follow this prodent plan maybe we could cut some of the high medical costs there are today.


angela_michelle profile image

angela_michelle 5 years ago from United States Author

Thank you for the nice compliment.


pftsusan profile image

pftsusan 5 years ago from Eatontown

Very well written. Everything in moderation. All clean eating. I recommend 30% Protein, Carbs and Fats each day.


angela_michelle profile image

angela_michelle 6 years ago from United States Author

You're right the importance of good nutrition is not stressed enough. The exercise videos sound interesting.


Double-Edged Fat Loss 6 years ago

Very informative post that will be a great help to frustrated dieters who are losing the battle against the bulge. The value of eating properly for successful weight-loss isn't stressed enough and more people should be aware that maintaining a high metabolism through a proper diet and workout regimen is the key to fast, successful and permanent fat loss. A high metabolism lets us get rid of more calories with less effort and this can only mean rapid fat loss. For 7 free metabolic exercise videos put together by a renowned, medically-trained fitness trainer who has been featured regularly on NBC news, check-out http://budurl.com/BodyTransformation


angela_michelle profile image

angela_michelle 6 years ago from United States Author

You are so write Mr. Nice. I'm a big fan of your work!


Mr Nice profile image

Mr Nice 6 years ago from North America

Hi angela_michelle,

Eating healthy is also essential for good health. Carbs and protein are important too. To Keep fit, eat healthy and exercise. Very interesting hub thanks for the info.

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