NoExcusesGym

  Many of us struggle constantly with trying to lose weight and keep it off. We try to eat right and exercise regularly, only to face constant frustration when the scales tell us something we don’t want to hear. But the journey doesn’t have to be that arduous. Don’t be on diet just eat healthy.

Here are 12 tips for making the trip toward an ideal weight and healthy lifestyle much easier:

1. Consume “good” fats. With all the bad PR out there for saturated fat and its “evil twin” trans fat, you may think that you should avoid all fat. Not so. Monounsaturated and polyunsaturated fats are known as the “good” fats, and you can find them in extra-virgin olive, canola and flaxseed oils.

You can’t go wrong with almonds, walnuts, hazelnuts and other nuts, salmon, tuna and other cold-water fish. Keep in mind moderation: nuts, for example, are somewhat high in calories, so limit your consumption to a handful, not the entire jar.

2. Look for “good” carbs. With the popularity of low-carb diets, “good” carbs are getting a bad rap, but our bodies need nutrient- and fiber-rich carbohydrates to stay healthy. Try eating fruits and vegetables at every meal, and pick whole-grain breads and pastas. If you’re making soup, then throw in some beans, lentils and dried peas for more fiber.

Are you feeling tired, light headed while on protein diet? You need carbs. Your brain fuel are carbs.

3. Choose low-fat dairy products. You’ll get plenty of calcium and other nutrients from dairy products, but choose the low- or fat-free versions. Some studies show that low-fat dairy products may help you lose weight.

4.  Think “lean proteins.” Become a big fan of chicken and turkey sans the skin. Other excellent protein sources include fish, reduced-fat cheese, and the leanest cuts of red meat you can find. The latter you can eat occasionally.

5. Avoid processed foods as often as possible. Most of these foods brim with artery-clogging trans fat, sugar – and little fiber or nutrients. Think about giving cookies, baked goods, chips and many crackers the heave-ho. And don’t forget to avoid frozen foods, which are notoriously fatty and loaded with calories and sodium.

6.  Shop the perimeter of your grocery store. It is here where you’ll find fresh fruits, vegetables and low-fat dairy products. Avoid going down aisles whenever possible, for those are the lands of foods and beverages that aren’t good for you, regardless of what their labels say.

7.  Back away from the table. Stop eating long before you feel full. Your tummy needs about 20 minutes to send a signal to your brain that you’re full. Get over the fact that you must “clean your plate” – that is so the previous millennium. Know how many calories you need a day for a person of your size, gender, age, and activity level. Find ways to cut calories here, cut calories there.

8. Watch your portion sizes. Studies show that when you use smaller plates, you’ll subsequently eat less food – and still feel satisfied. Learn the art of “portion control.”

9. Drink water throughout the day. The U.S. Institute of Medicine, a private group that makes health recommendations to the federal government, says women should aim for drinking about 72 ounces of water every day, while men should shoot for 100 ounces.

10. Don’t be fooled by eye-appealing beverages. Be on guard for sugar-laden sodas, sugary energy drinks and smoothies, and lattes and other fancy coffee drinks that are spilling over with fat.

11. Watch it when you’re dining out. Restaurants of every stripe are notorious for huge portions and main courses that can reach 2,000 or more calories, more than most women need in a single day. But don’t feel like you’re going to waste the food you don’t eat; ask for a to-go bag to take the leftovers home for other meals. Eat low-cal soup as an appetizer so you don’t overindulge on the main source.

12.  Visit the National Weight Control Registry to read success stories of people who dropped up to 130 pounds and kept it off. The program was established in 1994 by nutrition experts Dr. Rena Wing at Brown University Medical School and Dr. James Hill at the University of Colorado, to track and publicize the long-term weight-loss maintenance.

source: nubella news