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WEIGHT LOSS TIPS
Healthy eating rather than restrictive dieting is the best way to lose weight and keep it off. Here are 10 top nutritional pointers from Sherry Torkos to keep you in good shape.
(Information from Winning at Weight Loss)
1. Eat at least three meals a day, preferably four to five small meals to optimize your metabolism and energy level.
2. Low-fat, nutrient-dense foods - fresh fruits, vegetables, legumes and whole grains - are your best dietary choices. Cut down on processed and refined foods: fast food, junk food, white bread, rice and pasta, candy, cookies and sweets.
3. Eating a variety of wholesome foods is the best way to ensure getting the optimum amount of vitamins, minerals and phytochemicals for good health.
4. Include more fat-fighting foods such as soy and flaxseed into your diet. Soy foods, for example, can improve fat metabolism while flaxseed contains lignans, which may play a role in controlling hormone-related weight gain.
5. Limit intake of saturated and hydrogenated fats but don't cut out the good fats in fish, nuts, seeds and vegetables.
6. Ensure adequate protein intake. Focus on eating lean protein such as poultry, fish, eggs nuts and seeds. Red meat is fine as long as you trim the fat and watch your portions.
7. Fill up on fiber, which helps balance blood sugar and insulin levels and improves digestion.
8. Drink alcohol in moderation. Depending on the beverage, it provides from 20 to 124 calories per ounce.
9. Cut down on salt and sodium. A high-sodium diet is unhealthy and causes fluid retention, contributing to water weight gain.
10. Consider taking a well-balanced multivitamin/mineral formula. Reducing calorie intake may also mean reducing nutrient intake and multivitamins can help prevent deficiencies. (Bkk Post)
