By: Cheryl M Brown -Philadelphia Weight Loss Examiner
Most weight loss efforts focus on eliminating, reducing, and depriving the body of high calorie tasty foods. No wonder weight losses are evidentially replaced by even more weight gains. It is just not part of human nature to deprive the body. Diets don't work for that simple reason, but a lifestyle change pertaining to overall healthy food choices, not only changes waist sizes, but bad eating habits, as well.
Eat more breakfast. It means to eat a healthy breakfast consisting of whole grains, fruits/vegetables and lean protein. Breakfast means just that -- break fast--and that can only be done with a good morning meal that stays with you through out the morning.
The article suggested an egg white omelet made with veggies, low-fat yogurt with nuts and fresh berries, or a whole-grain cereal with nuts and fresh fruit. We've all heard it before, but studies show that skipping breakfast backfires and results in weight gain.
Use more spice. Cheese, butter and deep-frying aren’t the only way to make foods tasty. Spice, which has been used by Eastern cultures for centuries, is a delicious and healthy way to add flavor to food. A study published in the International Journal of Obesity, cited that people, who ate food seasoned with red pepper, ate less and felt fuller than those that didn't. Researchers give credit to a compound called capsaicin for appetite suppression. It's found in red pepper, chili peppers and chili powder.
Eat more protein. Not just any protein will do. Lean protein provides the most benefits. The body uses more calories to digest protein, which increases the metabolism. Protein promotes that "full feeling" much longer than meals high in carbs and fat. Recommended lean proteins are: fish, beans, skinless chicken and turkey, egg whites, soybeans, beans, lentils and low fat dairy products.
Eat more volume-rich foods. If 3 ounces of chicken and a half a cup pasta, just aren't cutting it, try eating more volume-rich foods, meaning they are loaded with fiber or water and fill you up faster. For about 150 calories, you can eat foods like 94 percent fat-free microwave popcorn. You can have 4 cups. Try it. It's like eating a meal. You won't be hungry for hours. An average sized baked potato and 20 gummy bears are also around 150 calories. One and a half cups of fresh grapes and one-quarter cup of raisins will be about 130 calories. So, if you like large portions, fill up on more volume-rich foods.
Get more sleep. Lack of sleep has been linked to hormone shifts that increase hunger and appetite, especially for high carb, high fat foods. A 15-year study found that people, on average, who got five hours of sleep a night had 16 percent lower levels of the hormone leptin, which is linked to obesity, than the group that averaged 8 hours of sleep.
Get more satisfaction from eating. In other words, eat slowly, savor each bite and enjoy the meal. Americans eat fast, multitask and eat on the run. When they do sit down to eat, too often it is in front of the TV, while they are working, and even worse, in the car. Food is ingested too quickly resulting in eating too much and feeling less satisfied later.
Most weight loss efforts focus on eliminating, reducing, and depriving the body of high calorie tasty foods. No wonder weight losses are evidentially replaced by even more weight gains. It is just not part of human nature to deprive the body. Diets don't work for that simple reason, but a lifestyle change pertaining to overall healthy food choices, not only changes waist sizes, but bad eating habits, as well.
Eat more breakfast. It means to eat a healthy breakfast consisting of whole grains, fruits/vegetables and lean protein. Breakfast means just that -- break fast--and that can only be done with a good morning meal that stays with you through out the morning.
The article suggested an egg white omelet made with veggies, low-fat yogurt with nuts and fresh berries, or a whole-grain cereal with nuts and fresh fruit. We've all heard it before, but studies show that skipping breakfast backfires and results in weight gain.
Use more spice. Cheese, butter and deep-frying aren’t the only way to make foods tasty. Spice, which has been used by Eastern cultures for centuries, is a delicious and healthy way to add flavor to food. A study published in the International Journal of Obesity, cited that people, who ate food seasoned with red pepper, ate less and felt fuller than those that didn't. Researchers give credit to a compound called capsaicin for appetite suppression. It's found in red pepper, chili peppers and chili powder.
Eat more protein. Not just any protein will do. Lean protein provides the most benefits. The body uses more calories to digest protein, which increases the metabolism. Protein promotes that "full feeling" much longer than meals high in carbs and fat. Recommended lean proteins are: fish, beans, skinless chicken and turkey, egg whites, soybeans, beans, lentils and low fat dairy products.
Eat more volume-rich foods. If 3 ounces of chicken and a half a cup pasta, just aren't cutting it, try eating more volume-rich foods, meaning they are loaded with fiber or water and fill you up faster. For about 150 calories, you can eat foods like 94 percent fat-free microwave popcorn. You can have 4 cups. Try it. It's like eating a meal. You won't be hungry for hours. An average sized baked potato and 20 gummy bears are also around 150 calories. One and a half cups of fresh grapes and one-quarter cup of raisins will be about 130 calories. So, if you like large portions, fill up on more volume-rich foods.
Get more sleep. Lack of sleep has been linked to hormone shifts that increase hunger and appetite, especially for high carb, high fat foods. A 15-year study found that people, on average, who got five hours of sleep a night had 16 percent lower levels of the hormone leptin, which is linked to obesity, than the group that averaged 8 hours of sleep.
Get more satisfaction from eating. In other words, eat slowly, savor each bite and enjoy the meal. Americans eat fast, multitask and eat on the run. When they do sit down to eat, too often it is in front of the TV, while they are working, and even worse, in the car. Food is ingested too quickly resulting in eating too much and feeling less satisfied later.
European countries know how to get maximum satisfaction from eating. They sit, take their time and make meal time an enjoyable leisure and social event. Americans generally would probably be less obese, if we would follow their lead.
Eating breakfast and having at least 8 hours sleep is another key factor to consider in our weight loss program.
Eating breakfast and having at least 8 hours sleep is another key factor to consider in our weight loss program.
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