Wednesday, November 2, 2016

6 Eating Rules for Healthy Weight Loss

The rules for weight loss are endless and they may not even make total sense to us. I mean really -- is there only one rule that exists? No way! But, there are a few scientifically proven ways to keep the weight off. Of course, the following 6 rules are good to follow in general as they lead to creating and keeping better healthy food habits.

(1) Drink Water. The Stanford Prevention Research Center has found that drinking water promotes weight loss in 2 ways. First, begin to track the amount of water you drink in a day. As the research has shown, 4 to 5 cups in a day has been correlated with a 5-pound weight loss seen in a year.

Even replacing water with other beverages -- like soda or coffee drinks -- has proven to result in more weight loss. It's also been found that there is a tendency to have something else to eat if accompanied by a soda or coffee drink. The bottom line, its just best to avoid those tempting drinks when possible and substitute them with water -- there is less danger of overeating.

(2) Attempt to eat foods with more fiber (at least 20 grams) -- that is, fruits, vegetables and whole grains. Fiber just keeps you feeling fuller so you won't be thinking about what the next snack will be. It makes perfect sense that those ingesting higher fiber in their diets have a decrease in their calories as well.

(3) Eat healthy fats! Foods that are rich in omega-3 fatty acids and monounsaturated fatty acids are recommended 3 to 4 times a day. The foods in this category are pretty delicious too -- nuts, oils, fish, avocados, and a small amount of dark chocolate.

The foods mentioned above are not only good for your heart, but they also keep you feeling fuller for a longer period of time.

(4) Calcium and Vitamin D (dairy foods) work together, not only to keep our bones strong, but may also promote weight loss. Vitamin D alone plays an important part in weight control. Once again, this vitamin is great for weight loss efforts because it "holds" on extra body fat that our bodies can't process. By so doing this "holding" process, it interferes with the hormone leptin. Leptin tells our brains that we are full.

"Vitamin D deficiency has been linked obesity. Vitamin D has recently been shown to lower leptin secretion. Leptin is a hormone produced by fat cells and is involved in weight regulation. It is thought that the hormone signals the brain when fat cells are "full" but exactly how the hormone controls weight is not entirely clear".

Recommended Calcium Intake below:

1000 mg -- males and females (19-50)
1200 mg -- males and females age 51 and older.

Recommended Vitamin D Intake:

200 IU - males and females (19-50)
400 IU - males and females age 51 to 70
600 IU - males and females age 71 and older.

(5) Protein is a macronutrient that we most definitely need. In fact, it is recommended that we eat 3-4 servings of lean protein a day ( pork loin chops, turkey, white meat chicken, lean beef sirloin and fish).

(6) Green Tea is pretty amazing. Give it a chance if you don't care for the taste, but it does grow on you. Once you know the benefits of green tea, you will make the effort to add it into your daily life.
As a coffee drinker myself, I usually switch over after one good cup of coffee and have the tea throughout the rest of my morning.

3 cups a day is pretty easy to add to your day and the benefits will astound you. Green tea contains catechins -- antioxidants -- that actually promote weight loss with a focus on belly fat. Once again, studies have shown that those drinking green tea as opposed to those that didn't drink it lost more weight over time.

Imagine how good you will feel if you open yourself up to following those 6 simple rules...

1 comment:

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