HELPFUL TIPS FOR WEIGHT LOSS AND NUTRITION
* Eat within an hour of waking. People who eat breakfast lose
weight faster and keep it off longer. Eating breakfast starts your metabolism
* Eat 4-5 small meals a day as opposed to 1 or 2 big meals a day.
Eating smaller portions with in 2-4 hours of each other keeps your metabolism
* If there is not enough time to eat or fix a meal during the day,
pack some snacks (handful of nuts, carrot sticks, granola bar, popcorn, piece
of fruit, yogurt are some examples of healthy snacks).
* Try not to consume food that has sodium that more than double
the calories (if a granola bar has 100 calories then it should not contain more
than 200 grams of sodium. Just because something is fat free does not mean it
does not have high sodium. Consuming too much sodium can cause a person to
retain water and make it harder to lose weight.
* Get a pedometer. The American Heart Association recommends
10,000 steps a day. See how many steps you take a day and how active you are.
Some pedometers are as cheap as $10.
* Stay away from hydrogenated and/or partially hydrogenated oils
in other words trans fats. The American Heart Association recommends no more
than 1% of caloric intake to be trans fats. Check the labels, they are in a ton
of foods including breads, crackers and cookies.
* Read the labels on foods. When comparing 2 similar items look to
see how much each serving size is. The lower calorie one could be a much
smaller serving size.
* Count your calories and know how much you are consuming.
* Try using Stevia, a natural sweetener.
* Eat in. When eating out, you can never be too sure what is or
isn't in your dish. Cooking at home enables you to count calories and know what
is in your food.*Organic. Try eating organic. Unfortunately depending on where
you live and what grocery store is around, there might not be a ton of options
for organic (which I have experienced before). If this is the case then find
what you can that is organic, some is better than none. Luckily grocery stores
are getting better at carrying more products that are organic. I think organic
fresh produce is one of the more important foods because of all the pesticides
sprayed on the produce.
* Eat fish a couple times a week. Studies show that eating fish
containing Omega 3 Fatty Acids such as salmon, mackerel and tuna can lower risk
of coronary heart disease as well as triglycerides.