- Diet & Weight Loss
How to drop those extra pounds sensibly on the New American Diet.
So you have gained a little weight? Again!
i have always had to fight my poor eating habits and work to control my weight.
I am a Senior and a member of AARP, who among other things provide a wide range of health related articles and books.
i have just finished their article on their new book called The New American Diet.
A lot of what they say is common sense and I thought that I would paraphrase some of their points that will work for any of us that want a sensible way to lose a few pounds.
So, here are some Quick Tips for all of us to remember and try:
Get plenty of Sleep to be healthier
Probably one of the bad habits of most obese people, as well as many of us that are not obese, is the fact that they do not get enough sleep.
It has been established that a normal healthy person needs 8-hours of sleep a day.
And another fact is that 27% of the people that get less than 6-hours of sleep a day are obese.
Take these two facts and it is easy to conclude that we all need to find ways to get that necessary sleep, each day.
So, adjust your schedule, go to bed early enough to get your 8-hours in regularly and start each day well-rested.
Healthy Breakfast Recipes
Eat a Healthy Breakfast
You must eat a healthy breakfast every morning.
Breakfast is the meal that has to fuel the first half of your day and if you do eat a proper breakfast, you are going to have the energy to attack your day with gusto.
A healthy breakfast is one providing the right nutrients to get your body's insulin up and then keep it up for the first half of your day.
And keep in mind that a proper breakfast will help you be less hungry later in the morning and thus help you avoid overeating when lunch time arrives.
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Eat more often throughout the day
i don't think there is anyone left in the US who hasn't heard that the old habit of eating three square meals a day is no longer valid.
Everyone needs to eat more meals and at the same time smaller meals of healthy low fat foods..
And you should space your multiple meals throughout the day. Typically, your stomach will have digested a meal over a two hour period and your blood sugar will begin to drop.
Plan on eating a healthy snack will kick your blood sugar for another two hours until you eat your next meal.
You will feel full longer and you will avoid those hunger pangs that drive you to the snack machine and eating those unhealthy snacks.
Take your time eating and plan your meal and snack times.
Too many people rush through their meals, especially their lunch when working.
You need to take the time and set aside at least 30-minutes of time to relax and enjoy each meal
As to your between meal snacks, they can be consumed in a shorter period of time.Remember they are for a healthy energy kick between meals.
You should understand that when you eat a meal, it takes about 20-minutes for your stomach to figure out it is full and then get the appropriate signals to your brain so you will stop eating.
And of course, you need to take that time to chew your food properly. Well chewed food will be digested more efficiently
Besides, by taking that little 30-minute meal break before you go back to work, is refreshing in itself.
And, if you can, try to drink up to two glasses of water before each meal. Statistics have shown that a person who drinks two-glasses before their meals eats an average of 40 less calories a day.
Drink Coffee because it is actually healthy in moderation.
Yes, drink Coffee.
But drink your Coffee BLACK. No sugar, No Cream, No artificial sweeteners, NOTHING but the Caffiene.
This one is tough, but the one or two cups of Black Coffee with its Caffeine, that you drink a day, is not only good for you, it also kicks up your metabolism a little.
Chew Gum during the day
Chewing a sugarless gum is good for you and your diet.
Your body will release hormones that signal your brain that you are full, even though you are not actually eating anything.
So, when you feel a little hungry, pop a piece of gum into your mouth, kill that hunger pang and actually eat less.
Take small Healthy Snacks to work
Another great weight loss trick is to take a couple of healthy snacks to work for those times when you get hungry during your workday.
Take some fresh fruit and maybe a dairy snack such as a cup of Yogurt or Cottage Cheese.
Other great and healthy ideas are dried Fruits, Nuts and even vegetable juices.
Just stay away from that snack machine with its candy bars, potato chips, pretzels, and other high Carb, high Fat foods.
Walk more and Count your steps
You should get a pedometer or a walking App for your smartphone.
A pedometer can be very cheap and most smartphones will have a cheap or even free walking App available for your use.
Use them and Count the steps that you take throughout your normal day to get a feel for how much you are moving around each day.
Try to increase your number of steps taken until your count is at least 10,000 steps a day, which would be a good average for a healthy person.
Drink More Water and you will be healthier.
Everybody knows it, but so few pay heed to the fact that we all need to drink more water each day.
I mentioned above that drinking water before a meas was good for your diet, but, we should all be drinking more water throughout the day to stay healthy.
And along with drinking more water, you need to stay away from Soft Drinks with their chemicals and flavorings and artificial sweeteners.
JUSt DRINK MORE WATER and be healthier.
Common Sense tips for weight loss
If you look back, you will see that none of these tips are trying to tell you what to eat.
Rather, they are reminding you of things that ANYONE can do to improve their health and lose a little weight over time.
Honestly, the best diet is to eat healthier foods and use common sense to manage your foods you do eat and to manage the portions, using Common Sense.
Dr. OZ - Weight Loss Tips
© 2012 Don Bobbitt