For those who don’t succeed in losing their figures, this is good new ever that help them to make it easily. Believe it or not? There are foods that actually burn fat in our body when we chew. Consider the below food list:
Vitamin E and monounsaturated fats in almonds can reduce redundant cholesterol which causes belly fat. Moreover, almond is also a great source of botanical protein and fibrous matter, which are essential for those are in weight-loss diets.
Tip: ideal breakfast recipe for you: mix 2 spoons of no sugar added sour milk with 5 almonds and a 3-4 slices of strawberry. This dish brings you a lot of energy without gaining your weight.
Avocado is extremely good for your heart. Cholesterol-beta-sitosterols in avocado can break fatty substances causing belly fat.
Tip: grind a half of an avocado with lemon juice, in addition to a little salt and pepper. Use that mixture to make sauce for salad or baked meat.
Black chocolate or cocoa
Chocolate or cocoa powder is a great food helps you prevent from heart disease, having a stroke or diabetes. Eat them in a right way brings you a totally flat waist, for sure.
Tip: first of all, melt a quarter of glass of black chocolate or cocoa. Apply it on strawberries. It’s a delicious desert, then. On top of that, your waist is far flatter than you ever expected.
Linseed oil is an excellent source of omega-3 acid, which reduces inflammation, main cause of heart disease, cancer and Alzheimer.
Tip: add a spoon of linseed oil into your glass of fruit juice. Drink it as after-lunch meal. Not only does it make you full, it also makes your waist thinner.
For healthy heart, add macadamia to your daily meal. Containing a lot of fibrous matter, macadamia helps your digestion system regulate better.
Tip: use macadamia instead of taro for your pork bone soup.
Natural peanut butter
Antioxidants in peanut butter such as vitamin E, vitamin B6 aid in the building of muscles, and improving the immunity.
Olive oil is considered as good oil for health. It contains saturated fat contributing mostly in reducing “negative” LDL cholesterol without having any bad impact on “positive” HDL cholesterol in your body.
Tip: work best if toss couples of olive into tomato salad.
Lutein and zeaxanthin in chestnut help to protect yellow spot in your eyes against degradation.
Tip: eat chestnut as your daily junk food. Don’t worry because it absolutely doesn’t cause belly fat.
Vitamin B in sunflower seed plays an important role in protecting and fighting against inflammation in your body. Sunflower seed is also a good source of Vitamin E. What surprises is it can refrain from starving.
Tip: put 2 spoons of sunflower seed on top of your salad. It’s so easy to make, isn’t it?
Like seafood and linseed, juglans regia contains omega-3 acid, known as amazing property for heart and brain protection. For those want to get perfect waist, eat juglans regia everyday because it is thought the best natural food which can reduce belly fat.
Tip: toss some slices of juglans regia into your favorite salad or eat as junk food would be ok.
- almonds and lemon juice for belly fat
- foods that put fat on waist
Without any strict diet plans or weight-loss medicines, you still have chances to lose weight safely with these following tips.
- Try seasonal foods
This is the very first tip you need to remember. Summer is good time for things to grow, especially good-for-health vegetables. Therefore, if you choose wisely and add some summer vegetables to your daily meal, you will see the positive effects to your health and your beauty.
Those vegetables have good impact for losing weight you should think of are pineapple, watermelon and tomato. The above mentioned foods help to lose fat, remove poison in your body and are considered to be the best way for your weight-loss plan.
- Select good drinks
Summer is high time for lively activities such as party, picnic…and it leads to something bad: calories are redundant. In this case, you have to stay away from ice creams, gas beverages, cocktail and other kinds of beer.
Instead, you should select coffee, fruit juices and herbal teas. Hot tea strengthens metabolism while herbal ingredients lose weight on your stomach. Moreover, some recent studies say that caffeine in black coffee helps to lose weight. With a cup of coffee without milk every morning, you will stay in shape so soon.
- Get enough sleep
Latest research states that people who lack of sleep, especially those don’t get enough sleep at night are likely to face obesity many times more than those get enough sleep and sleep well every day. Hence, all you need to do is to balance your work and time to relax, try to sleep at least 8 hours per day. When you sleep, your body secretes a special substance to relieve your nerves, reduce stress and make you lose weight.
- Do exercise
What matters is to do exercise, no matter when you want to lose weight. It takes 30 minutes per day to do some exercises, whatever movement you think you can would be ok.
- doing exercise
- doing exercises
- do exercise
- best summer care food to lose weight
Walking is often recommended as part of a weight loss program. Find out how far, how fast, and how often you should walk as part of a weight management program. Actually, there are many types of walking. Walking to build muscle would be different from walking to burning stored fat. Learn how to burn fat and eat better to an effective weight loss result.
Suitable diet. In many of the cases in which people don’t lose weight with their walking, the reason is because of eating for compensation after exercise. When you walk, about 60 kcal is burned in 30 minutes, blood sugar will be reduced correspondingly, the demand for additional energy appears soon, especially sweet things. If you don’t know how to control what you eat, sometimes the calorie consumed after exercise might be more than excess calories burned off through walking. And the consequence is that you cannot lose weight even though you try so hard. Don’t eat desserts or high sugary dishes, a good source of quality protein is what you need. Drink a glass of water before walking and remember to bring a bottle of water with you while walking. After the walk you should drink more water and rest at least 30 minutes to eat, and eat only light foods, easy to digest such as vegetables, fruits. Drink a lot of water after walking before you begin eating. It’s an easy way to lower your appetite.
Walking clothing. It’s essential to find the right clothing to put you on the road to successful and happy walks. Choosing the comfortable walking clothes, shoes and even socks can bring an amazing result for your exercises. Do not wear too wide clothes which can cause entanglement, do not wear shoes without socks which can easily lead to slip or fall. Avoid going for looks; go for comfort when choosing your walking shoes.
Slow walking. According to a research, slow walking may help obese people burn more calories per miles than walking at a fast speed, walking slower also reduces the risk of arthritis better and the loads on the knee joints by 25% while you can still stay active
Safety walking. Make sure that you are ready physically for walking by seeing your doctor, especially if you are suffering from arthritis or have just recovered from injure, and have any condition which could be affected by exercise, such as high blood pressure.
In the beginning it is not necessary to warm up, however once you really start to put stress on your legs, you should participate in some light stretching.
Think ahead and be aware of your surroundings. Make sure someone knows where you are and what time you are expected home. Make yourself as visible as possible, wear bright clothing during the day and white or reflective clothing at night.
The toughest thing about starting a fitness program is developing a habit. how far should you walk is not as important as how much time should you spend on walking. If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes per day.
- Fitness Walking
- speed walking
Here are some extra guidelines before your take action:
- Read through each warmup description carefully; note the correct technique as demonstrated by the trainer in the photographs.
- Go at a comfortable spaces; these moves are not designed to be aerobic.
- Have fun with your warmup; consider performing it to music.
- Never skimp on your warmup; it is the time well spent, and your body will love you for it.
For a full-body warmup, stand with your feet about shoulder-width apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with your left foot, and bring your right foot to meet it. Repeat this sequence, picking up the pace. Keep your movements fluid, rhythmic, and controlled. Continue this step-touch motion for a full minute.
To warm up your upper body, stand with your feet about shoulder-width apart. Hold your arms out in front of your shoulders and bend your elbows so that your hands are just at head level. Pushh your arms straight upward, and back down to the starting position. Repeat this sequence, picking up the pace. Continue this motion for a full minute.
You don’t need an actual jump rope for this warmup; just pretend you have one. With your arms at your sides, rotate your wrists as if you were throwing the jump rope over your head. Jump over the imaginary rope with both feet simultaneously, using small jumping steps. When jumping, hold your body erect, and jump upward no more that an inch of the ground. Bend your knees just slightly upon impact. Continue this motion for a full minute. For a lower-impact version, keep your toes on the ground while raising your heels.
Stand with your feet a comfortable distance apart. Keep your arms at your sides. Roll your shoulders forward in a circle for 10 to 15 seconds. Then roll your shoulders backward in a circle for another 10 to 15 seconds. This is a good exercise to try throughout the day, particularly if you sit in front of a computer for hours at a time.
Stand with your feet a comfortable distance apart. Keep your arms at your sides or on your hips. Drop your head slowly forward, bringing your chin toward your chest. Lift your head and tilt your neck to the right toward your shoulders, then toward the left. Next, tilt your head back, then forward. Repeat this sequence for 30 seconds.
Walking or marching in place is a great way to warm up your entire body. Simply stand with your feet together. Begin lifting your knees high, in alternating fashion. Combine marching in place with Arm Raises, for an even more comprehensive warmup. March in place for up to 5 minutes prior to starting your workout
- marching in place
- shoulder rolls
- neck Rolls
- marching aerobic
- pretend jump rope exercise
- marching fitness
- shoulder roll
- arm raise exercise
- march in place exercise
- In Step Touch
Categories: Diet and Fitness Tags: Arm Raises, arm raises exercise, arms out in front, example of exercise neckroll, forward shoulder roll exercise, marching exercises, Marching in Place, Neck Rolls, Shoulder Rolls, Simulated Jump Rope, skipping rope start position, Step Touches, warm up exercises for healthy skins, Warmup Exercises
Fed up with tiny portion? Then read on to find out how you can eat more and shift those pounds!
When you’re on a diet, weighing out minuscule portions of rice, pasta or cheese can be a chore. The result? You feel hungry and unhappy, and end up ditching the diet. Thankfully, a new concept called Volumetrics is a good news for people like to eat.
The idea behind Volumetrics is that feeling satisfied after eating is derectly related to the amount of food we eat, regardless of its calorie or fat content. Bridget Benelam, senior nutrition scientist at the British Nutrition Foundation, agrees. “By manipulating the energy density of the diet, you can eat much more food for fewer calories,” she says. The beauty is that because you’re eating more, you feel satisfied, which makes dieting much easier!
4 Easy Ways To Eat More But Weigh Less:
- Add extra fluid to meals – either as a drink or by incorporating it into meals.
- Add lots of vegetables to meals.
- Start your main meals with a bowl of low-fat soup.
- Cut out foods that contain loads of calories in a small quantity, like butter and pastry.
SWAP: 50g muesli with 100ml full-fat milk and a 150ml glass of orange juice (300g, 525 als)
FOR: 160g porridge made with skimmed milk, 80g blueberries, 1 orange and a mug of tea made with skimmed milk (650g, 233cals)
GAIN 350G food, LOSE 292cals
SWAP: A bacon sandwich made with 2 slices white bread, butter, ketchup and 2 rashers fried bacon (155g, 556 cals)
FOR: A bacon and tomato sandwich made with 2 slices wholemeal bread, 1 tomato and 2 rashers of grilled bacon, plus 1 bowl fruit salad (355g, 262cals)
GAIN 190g food, LOSE 194cals
SWAP: 1 large sausage roll and a can of cola (475g, 711cals)
FOR: Salad, 1 small can tuna in water, 1 boiled egg, 3tbs fat-free dressing and 1 pitta, plus 1 orange and 1 glass of water (950g, 495cals)
GAIN 475g food, LOSE 216cals
SWAP: Club sandwich, 35g packet of crisps and 1 satsuma (380g, 762cals)
FOR: Bowl of vegetable soup, sandwich mad from 2 slices wholemeal bread with low-fat spread, 1 slice ham and 1 tomato, plus 1 apple and 100g grapes (610g, 456cals)
GAIN 230G food, LOSE 306 cals
SWAP: 2 fried sausages with 165 fried chips and ketchup and 1 pot chocolate mousse (325g, 808cals)
FOR: 2 grilled low-fat sausages with 200g mashed potato and 3tbsp peas, plus 1 bowl fruit salad and a 20g pot fat-free fruit yogurt (710g, 560cals)
GAIN 385G food, LOSE 240cals
SWAP: Portion of meat lasagna (420g, 802cals)
FOR: Portion of veggie lasagna with salad and 3 tbsp fat-free dressing, plus 100g grapes (790g, 537cals)
GAIN 370G food, LOSE 265cals
Diet Dilemma, Margarine or Butter?
Regular margarine contains a similar amount of calories and fat to butter and so has no advantage if you’re trying to lose weight. Only low-fat or reduced-fat spreads contain less fat and fewer calories. Most manufactures have now removed hydrogenated vegetable oils from marge, which is good news for our hearts as these produce artery-clogging trans fats. However, if you like butter, there’s no reason not to include it as part of a healthy diet. Whichever you choose, use sparingly as they’re all high in fat and calories.
Healthy Fast Food: Canned Fruit
It has imagined of being less healthy than fresh fruit, but health experts agree that it still counts towards your five-a-day. It can also ad variety to your diet – for example, you can enjoy peaches, mandarins, apricots, blackcurrants, mango and rhubarb when they’re not in season. Canned fruit usually contains a little less fibre and vitamin C than fresh fruit, but opt for fruit in juice rather than syrup, and and you won’t get any added sugar. Plus, it’s great for making smoothies or adding to sugar-free jelly.
SWAP: Small packet of salted peanuts (50g, 301cals)
FOR: 1 carrot, 1 tomato and ½ green pepper cut into crudités with 100g tzatziki (345g, 120cals)
GAIN 295g food, LOSE 181cals
SWAP: 3tbsp raisins (90g 245cals)
FOR: 1 apple, 1 satsuma and 6 strawberries (240g, 92 cals)
GAIN 150g food, LOSE 153cals
- weigh less salad recipes
- weigh less sandwiches
- weigh-less recipes
- weighless healthy sandwiches
- weighless salad recipes
Eat more meals a day: You should divide your diet into 5-6 small meals a day, it will reduce your appetite when come to main meals and you won’t eat too much. Remember not to have dinner too late, before 7p.m is best.
Do not skip breakfast: If you do not provide adequate nutrition for the body after a long sleep. Skipping breakfast won’t bring you a desire slim waist but it even has the opposite effect. Your stomach will become fatter when the metabolism slows down in an effort to save energy and burn fewer calories. Besides, lacking of energy will result in cannot doing exercises to get rid of fat.
Carefully select ingredients: If you wan your belly fat disappear, eat a diet that cuts down on the calorie intake of your body. Try to eat more foods effective in braking fat production, such as grain, vegetables, fruits, skim milk, poultry, seafood and eggs. Stay away from foods such as pizza, fried foods, sugar products … although they may be things that you most enjoy eating. Additionally, low fat dairy products such as plain yogurt, cottage cheese, skim milk should be consumed more.
Don’t rush: Try to create a habit of eating slowly and chewing carefully. It will make you feel full longer after eating less food than if you ate quickly
Perform exercise correctly: Tips for those who want to reduce belly fat effectively: do exercises such as walking, aerobics daily. And the best time to perform these exercises is before breakfast. The more active the body is the stronger the metabolism becomes, physical activities are very beneficial for an abdominal fat loss plan. You can also do sit-ups whenever your are free.
Drink as much water as you can: Start a new day with a glass of water and drink lots of water throughout the day. It has an inhibitory effect on high fat content foods that you put into your body. Eliminate all kind of soft drinks. They’re not good for your weight at all.
Sleep well: If you do not get enough sleep, the body will not have enough energy. Scientific studies have shown that people often in a state of fatigue, lack of vitality will suffer from low metabolism so as to reduce the belly fat firstly you have to ensure your adequate sleep.
Limit the amount of alcohol intake: Alcohol is very harmful for your health, especially the liver; it slows down the process of burning fat naturally of your body.
Stay away from stress: Stress is the main cause makes your weight in excess. When suffering from stress, your body pumps stress hormones into your system which causes the fat in your waist area to have a major increase. Meditation, soothing music, and taking deep breaths all contribute to eliminating belly fat effectively.
Reduce salt intake: Salt absorbs the water in your body, that’s the reason you can not stop your belly fat increase. Limit salty foods to achieve most beautiful slim waist.
Eat the better fats: Experts suggest that a diet with a higher ratio of monounsaturated fats like avocados, nuts, seeds, soybeans, chocolate can help you prevent the accumulation of belly fat.
- tips for a beautiful belly
- best exercises for a beautiful belly
- foods for having beautiful tummy
- how to have a beautiful tummy
What is healthy physical activity?
When some people think of physical activity, they think of playing sports or working out at a gym. If you don’t like doing those sorts of things, then the whole idea of being physically active may not be appealing.
But being physically active doesn’t have to mean playing basketball, doing push-ups, or jogging. Activities that require as much or more effort as 10 minutes of brisk walking count as healthy physical activity. For instance, if you manage a household and spend much of your day running up and down stairs, vacuuming floors, and chasing after toddlers, you may be getting plenty of healthy physical activity at home. If you work at a job that involves a lot of walking or lifting, you may be getting plenty of healthy physical activity at work.
One type of physical activity is aerobic activity, in which you move large muscles in your arms, legs and hips over and over again. During aerobic activity, you breathe faster and more deeply and your heart beats faster.
If your breathing and heart rate increase to a moderate degree, you activity is considered moderate degree, your activity is considered moderate intensity. Put another way, moderate – intensity physical activity is any activity that burns 3.7 to 7 calories per minute. An example would be walking on a level surface at a brisk pace (about 3 to 4 miles per hour).
If your breathing increases to much that is difficult to carry on a conversation, your activity is considered vigorous intensity. Vigorous-intensity activity is an activity that burns more than 7 calories per minute. An example would be jogging.
Below are some moderate and vigorous physical activities that you might consider.
|Moderate and Vigorous Physical Activities|
|Moderate activities||Vigorous activities|
|Leisure activities||Walking, ballroom dancing, leisurely bicycling, roller skating, canoeing||Jogging, bicycling fast or uphill, jumping rope, swimming continuous laps|
|Sports||Golfing, softball, badminton, downhill skiing||Singles tennis, beach volleyball on sand, basketball, soccer, cross-country skiing|
|Home activities||Pushing a power lawn mower, gardening, raking the lawn, moderate housework||Pushing a hand mower, heavy or rapid shoveling (more than 10 pounds per minute), carrying items weighing 25 pounds or more up a flight of stairs|
|Occupational activity||Maid service, waiting tables, feeding or grooming farm animals, manually milking cows, picking fruits or vegetables, walking while carrying a mailbag||Teaching an aerobic dance class, heavy farm work|
Who should see a doctor before becoming physically active?
To design a safe, effective physical activity program, talk with your doctor before becoming physically active if you:
- Have a chronic, or long-term, disease (such as coronary artery disease or diabetes) or have risk factors for a chronic, or long-term, disease (such as coronary artery disease or diabetes) or have risk factors for a chronic disease
- Are older than 50 and plan to do vigorous physical activities
- Are pregnant
How much physical activity do I need?
To reduce the risk of chronic disease, adults should engage in:
- moderate-intensity physical activity for 30 minutes or more on 5 or more days of the week, OR
- vigorous-intensity physical activity for 20 minutes or more on 3 or more days of the week
This physical activity should be in addition to your routine activities of daily living, such as cooking or spending a few minutes walking from the parking lot to your office.
If you are older than 65, you should still engage in regular physical activity. Doing so will:
- help you keep your strength so that you can stay independent
- improve your balance so that you are less likely to fall and break bones
- help prevent or delay some of the diseases linked with aging, such as osteoporosis (OSS-tee-oh-puh-ROHsuhss)
- help prevent constipation
- help you sleep better at night
If you have not been physically active for a long time, you may need to start slowly and then work your way up as you become more fit. For example, if you do not feel up to walking for 30 minutes, try walking for 10 minutes. Then increase your walking time by 5 minutes each week until you reach 30 minutes.
If walking at a speed of 3 to 4 miles per hour is too fast for you, it’s okay to walk at a slower pace. As long as you are breathing hard, it’s considered moderate intensity. A good rule of thumb is to pay attention to how hard it is for you to talk while being active. If you can talk without any trouble at all, you are not working hard enough. If you can’t talk at all, you’re working too hard.
- physical activity
There’s a fact: What you eat has a direct effect on how you look and feel. Magic diets really exist if you know foods which are tasty-trick your body into feeling satisfied with far less fat and fewer calories. They can help you fight hunger, curb your appetite and stop sugar addition, boost your metabolism, finally burn fat. Of course we know that no single food is a miracle cure. So you can incorporate them together in any diet, make them an essential part of your dietary regime. 10 foods mentioned below are the most common and easiest to find “fat burning foods” that you should aim to eat the moderate portions as many of these foods as you can if you want to be at your best.
- Foods in Dairy group: Non-fat milk, low-fat yogurt and white cheese are dairy group foods that not only have the wonderful effect on your skin but also assist weight loss by increasing fat breakdown in fat cells themselves and hindering the absorption of fat in the intestine due to large amount of calcium they contain.
- Eggs: Eggs can “defeat” carbohydrates in the body, helps you feel full much longer and stay away from junk foods. Eggs, because of high in protein, can prevent spikes in blood sugar, stave off food cravings.
- Mushrooms: If you want to cut calories in an easy and tasty calorie-cutting trick, replace the meat in your meals’ materials by mushrooms. You will cut about 420 calories out of each meal.
- Olive oil: Olive oil has healthy fat called oleic acid which makes you feel full and stave off overeating. Also, using olive oil also delivers endurance and resistance bonuses. If you don’t want to add olive oil to your oatmeal, let it work as salad dressing or marinades.
- Grapefruit: Grape is the most famous fruit helps boost weight loss – the specific name for grapefruit is “fat burner”. Grapefruit may offer you a soothing hand-to-mouth action with the same satisfaction but without fat. One study discovered that only a grapefruit or a sip of grape juice before lunch or dinner will help dieters shed more pounds than who skips the tart appetizer.
- Avocado: This green “Goddess” really slims your waistline significantly. A research has found that like olive oil, avocados are super rich in unsaturated fat, which can ratchet up levels of leptin in your body – a hunger-halting hormone that tells your brain when you’re full enough so you will stop eating.
- Orange: Yes, orange juice is just behind grape juice in boosting your weight loss process. Orange has only 48 calories and it rich in vitamin C, which can reduce fat deposit. Drink orange juice before each meal or about 1.5 hours before going to bed will help your stomach feel full, the digestive and metabolic system can also benefit.
- Hot red pepper: Adding a little pepper into your meal not only enhances the flavor, but also promotes weight loss regime more effectively. Red peppers contain capsaicin – a fiery compound that will spice up your meals but cool down your appetite and curbs food intake during your day.
- Green tea: Green tea burns more calories than when you take caffeine. For weight-loss benefits, simply blend 1 teaspoon green tea leaves into a cup of boiled water. Drink up to 3 cups every day.
- Beans: Beans are magical fruit available in a wide variety of colors, sizes and tastes; easy to add to salads, casseroles, soup and more. The cholecystokinin hormone content in beans is the best weight loss pals you should consider if you want to lose weight fast. Beans are a complex carbohydrate and excellent source of dietary fiber, helping to control blood sugar, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can also lower your cholesterol.
- eating smile olive oil
There are many people have a desire to lose weight, but they just don’t have enough patience to follow all the physical exercises. But the good news is that you still can lose weight fast with the right knowledge.
- Enhancing protein
Protein consumed in a short time will help reduce more than 2.87 pounds compared to when you make concentrated diet on reducing carbohydrate. It’s because protein has an ability to maintain muscle’s density while boosting metabolism process and burning the excess fat faster.
- Adding spices to your dishes
Increase the flavor of your salad with spices which can encourage the digestive system such as mustard, pepper, chili, vinegar … and eliminate about 1 spoon mixed vegetables sauce (about 100 calories) per day. Also, thanks to the sweet smell of spicy foods, the brain’s fooled to make you feel full. Adding delicious spices to your foods will help you reduce about 3.75 pounds in six months.
- The grapes
Diet includes 1 pound of grape per day or taking a fresh juice from the equivalent amount of grapes within 12 weeks will reduce your average weight about 4.42 pounds. The special mixture in grapes has been built to prevent excess of fat in the body effectively.
- Drinking plenty of water
Normally, hunger and thirst are always parallel. Therefore experts recommend that you should drink about eight glasses of pure water with no flavor per day. Drinking more water is not a difficult thing to do. Drinking water is not only healthy, it also helps you stay full and not eat too much. As a general rule, it’s best to drink a half ounce of water per pound of body weight each day. So if you weigh 100 pounds, you should drink 50 ounces of water a day minimum. In case you have a habit of drinking carbonated beverage every day, flexibly change to one special for diet, which decreased 150 calories to zero. If done regularly every single day, it will help your excess weight reduce around 13.23 pounds per year.
- Planning balanced meals
Don’t skip meals, especially breakfast in an attempt to speed up the weight loss process: it doesn’t work. Breakfast should be sooner than 9 o’clock and try not to have lunch later than 1.30 pm. If you feel hungry soon after meals, you can enjoy fruits, yogurt or skim milk with fruit taste. If you eat five small healthy meals a day you will stay full longer and avoid overeating due to hunger. Have dinner from 6-7 pm and maintain this routine around at least 5 days per week, double up on green, fresh vegetables and fruits to maximize your weight loss potential. Avoid foods high in complex carbohydrates such as pasta, bread, rice or potatoes after 5 pm. They contain much energy so need to be limited.
- fruits and vegetables
- whole grains
- fat-free or low-fat versions of milk, cheese, yogurt, and other milk products
- lean meats, poultry, fish, dry beans and peas, eggs, and nuts
What should you limit? Your healthy eating plan should be low in:
- saturated fat
- trans fat
- cholesterol (koh-LESS-tur-ol)
- salt (sodium)
- added sugars
If you’re a vegetarian, you can still have a healthy eating plan, even if you avoid some foods.
Healthy eating also means there’s a balance between the number of calories you eat and the number of calories you burn. Your body burns calories two ways:
- through daily routine activities and body functions, such as sitting, moving around, breathing, and digesting
- with physical activity, such as walking, biking, or other forms of exercise
Women and Nutrition
Women have special nutritional needs throughout life. For more information on folic acid, vitamin D, iron, and calcium—some of the vitamins and minerals you need to be healthy
Getting personalized recommendations about eating
Where can you turn for reliable information, tailored to your needs? Here are two options.
You can use the MyPyramid food guidance system, a system developed by the U.S. Department of Agriculture (USDA) to help Americans make healthy food choices. The guidelines in this chapter are based on this system. On the MyPyramid Web site, you can get a food plan based on your age, weight, height, sex, and activity level. The plan will show you what kinds and how much food to eat each day. The MyPyramid Web site also has worksheets and helpful hints.
You can see a registered dietitian for a personalized nutrition plan. Your doctor can provide a referral. Or you can contact the American Dietetic Association for the name of a dietitian near you.
What is a calorie?
A calorie is a measure of the energy used by the body and of the energy that food supplies to the body. Carbohydrates, proteins, fats, and alcohol all have calories. Your caloric needs are determined by your age, your size, how physically active you are, whether you are pregnant or breastfeeding, and other special conditions. Your caloric needs also depend on whether you want to lose or gain weight or keep your weight where it is.