The Basics to Weight Loss

The Basics to Weight loss
It takes a lot of effort and commitment to make healthier lifestyle changes, especially when it comes to eating habits and exercise. It is best to ease into new habits slowly. Overtime, this healthy lifestyle will help you look and feel better, not to mention have a healthier heart. A good place to start is with what you eat!

A well-balanced diet is one that delivers an adequate amount of calories while providing the maximum amount of nutrients. The body breaks down food to release energy and this process is called metabolism. Excess calories, more than your body uses, will be stored as body fat. An increased activity results in an increased metabolism. Unfortunately, the opposite is true. With decreased activity, increased food intake or both, your body will continue to store energy as fat, causing weight gain.
What to do
To lose weight, your intake of calories must be less than your body uses. A pound of fat is about 3,500 calories. To lose 1 pound of fat per week, you have to either eat 500 fewer calories or burn off 500 calories by exercise per day. A combination of the two is the best way to achieve this goal: cut 250 calories from your diet and exercise enough to burn off 250 calories. A healthy amount of weight loss is no more than 2 pounds per week.

Most people benefit if they eat small, frequent meals (about 5 to 6 meals) throughout the day, eating about every 2 to 3 hours. Eating breakfast is important and do not skip meals. Skipping meals may cause you to feel too hungry and overeat later in the day.
What not to do
Avoid fad diets. Most offer short-term changes and can lead to rebound weight gain. To get started on weight loss, keep a record of what you eat and how much exercise you get each day. You will be surprised on your habits. Find an eating plan and exercise regimen that works for you and slowly get comfortable with positive habits. Remember, good health comes from long-term effort and commitment.
Food choices
Eat a variety of colorful, nutrient rich fruits and vegetables. Frozen vegetable can offer a cost-effective choice without sacrificing nutrients.

Since fiber often makes you feel full, include an adequate amount of fiber in your diet. Fiber can be found in green leafy vegetables, whole grains, beans, fruit, nuts and bran flakes.

Eat three servings of low-fat or fat-free dairy daily. Milk, yogurt and cheese are good sources of calcium and Vitamin D.

Think of meat as a side dish. The serving size should be equivalent to the size of your palm or a deck of cards. Choose lean meats, skinless poultry and fish rich in omega-3 fatty acids.

Avoid consuming foods high in saturated and trans fats. These may cause in increase in LDL cholesterol (“bad” cholesterol) and increase your risk in heart disease.

Remember that some fats are beneficial to your overall health. These “good” fats are polyunsaturated and monounsaturated fats found in nuts, fish and low- or nonfat dairy products.

Avoid foods that are referred to as “empty calories.” These foods add lots of calories to your diet without having much nutritional benefit. Examples include soda, fruit drinks, fruit juice, sports drinks, energy drinks, sweetened tea and flavored or sweetened milk.

Canned foods tend to be high in sodium, so buy reduced-sodium or no-added-salt versions. Thoroughly rinsing canned beans can reduce the sodium content by 40%.
Healthy Tips on Dining Out
•Ask about low-fat choices
•Avoid fried appetizers or creamy soups
•Avoid high-fat items on salad such as cheese, bacon bits, croutons, chopped egg, olives and creamy dressing
•Make substitutions like steam vegetables, instead of french fries
•Ask for all butter, dressings and sauces to be left on the side; either omit or control how much you use
•Make sure your entrée is broiled, grilled, baked, steamed or poached instead of fried
•Order fresh fruit or sorbet for dessert instead of cake, ice cream or pie
•Removes the skin off poultry or visible fat from meat




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