Thursday, April 9, 2009

Everything in Moderation

My top weight loss strategy: Eat Less. It's simple, physically and psychologically, but not easy. It's hard to stay firm.

My tip is to watch those calories. In daily calories, most sedentary women should eat only ten times their ideal weight, as a rough guide. If you eat 5-6 small meals each day, or three meals and 2-3 snacks, your glucose level will stay up and you'll feel better and more energetic.

Distract yourself with other activities instead of eating or eating more.

Use your imagination to refocus on the plate of food in front of you filled instead with food items you won't eat.

8 strategies to shave off pounds from Consumer Reports

1. Eat breakfast.
2. Eat less fat and make sure the fats you do eat are healthy. This means eschewing trans fats while focusing on monosaturated fats and omega-3 oils.
3. Follow a healthy menu by boosting the amount of fruits and vegetables in your diet and consuming small amounts of lean meat, fish, healthy fats and whole grains. Stay away from refined grains, potatoes, full-fat dairy products and foods with added sweeteners.
4. Exercise, exercise, exercise. The only way working out will add up to significant weight loss is if you spend 60 to 90 minutes per day. And the exercise has to be at least of moderate intensity.
5. Cut back on carbs.
6. Fill up on low energy density foods, that is, those that contain fewer calories per mouthful.
7. Do a regular weigh-in. Successful dieters weigh themselves at least once a week.
8. Limit your selections. Variety tends to stimulate appetite.

The new report also suggested cutting carbs and fats and adding more foods to your diet that are low in energy density.

Another hint from Consumer Reports: choose a more monotonous diet since variety stimulates appetite.

"These eating tips may be helpful, but it’s best to choose a plan that is simple and easy to stick to, says Dr. George Blackburn, associate director of nutrition at the Harvard Medical School. “You can cut these tips to three:

Eat less, eat healthy and exercise*.”

*msnbc.com

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