| Reduce Your
Weight with Diet - Body Care Tips - Beauty
Reduce your weight with Diet
According to a recent report from the
U.S. Department of Agriculture, ANY DIET that limits calorie
intake to 1500 calories per day will result in weight loss. However,
this groundbreaking report emphasizes that only a diet that is moderate
in fat and high in complex carbohydrates will help you keep weight off
permanently. In addition, this moderate fat, high carbohydrate diet --
which is what we serves up in our daily meal plans--is the only proven
way to produce long term health benefits such as lowering cholesterol
and blood pressure levels and reducing cancer risks.
 This
U.S. Department of Agriculture report frowns at unorthodox but yet
popular weight loss programs such as the high protein Atkins diet and
other similar dietary regimes. While high protein diets seem to produce
a significant weight loss in a quick amount of time such diets produce a
greater loss of body water than of fat. Other evidence against these
high protein diets include the fact that there are no controlled,
randomized studies which support the loss of body fat even over the long
haul. One other strike against them: there is no evidence that such
diets help to reduce blood cholesterol or improve blood sugar levels.
Carrying excess body weight is a
significant risk factor for heart disease, diabetes, arthritis and other
chronic health conditions. In addition to daily eating a moderate fat,
high complex carbohydrate diet, regular exercise and social support are
critical adjuncts in keeping weight off.
Fighting family fat
1 in 3 adults, and 1 in 5 kids are overweight. Despite widespread
efforts to treat this epidemic, these spreads continue to widen at an
alarming rate. While there's no doubt some of us are genetically
destined to carry around a little extra baggage, many of us tip the
scales because we eat too much and move too little. We eat on the go,
"super size" our food portions, and spend too much time in front of our
televisions and computer screens. If you and your family struggle with
weight, don't despair. There are many healthy steps you can take to win
your fight against fat.
1. Eat at home more often. Can't
remember the last time you and your family sat down together for a meal?
Plan to prepare a great tasting and healthy dinner one night each week.
Involve your kids by letting them create the menu, shop for ingredients,
or make a dish themselves.
2. Prepare for snack attacks. If you
and your kids are always hungry for something after school or work, or
late at night, have healthy snack options on hand. Fresh fruit, low fat
microwave popcorn, low fat cheese and crackers, and low fat ice cream
are good choices.
3. Plan indulgences. Going to a
birthday party or other special event does not have to end your healthy
eating efforts. To prevent overeating, have a snack beforehand. Try to
focus more on the company, not on the food. If you overdo it, start
fresh the next day or meal.
4. Get fit together. Take a walk, go on
a hike, or ride your bikes outside. In bad weather, reorganize a closet,
house clean, or play hide and seek. Spending less time on your couch and
more time on the move will give you energy and will give you quality
time with your family.
5. Think long-term. Weight management
is a life-long process, not a quick fix. If you focus on making small,
gradual and realistic changes in your food choices and activities,
you'll improve your odds for achieving and maintaining a healthier body
weight.
Eating on the go can be daunting if
you're watching your weight, especially when the pickings include high
calorie/high fat foods such as Danish pastries, croissants, muffins, and
donuts. If you keep just a few staple items in your pantry or
refrigerator at home or at the office, you can successfully put together
a healthy and satisfying breakfast. Below are several foods and
beverages grouped by category. To build a healthy, low calorie/low fat
and nutritious breakfast, choose 1 item from each category for a total
of 300-400 calories. If you want to double a serving of a specific food
or choose 2 items from a single category, choose items from only 3
categories (instead of 4). Breads/Starches
· 2 slices toast- best choices: whole
wheat, bran, oat or multigrain
· 1-1/2 cups high fiber, low fat, low sugar cereal
Fruit
· 1 medium banana
· 1/2 cup applesauce or 1 apple
· 1 cup (8 ounces) orange juice
· 2 tablespoons of raisins or 3-4 pieces dried fruit
Dairy
· 1 cup (8 ounces) skim or 1% milk
· 1 cup (8 ounces) low fat plain or vanilla yogurt
· 1 slice low fat cheese
Protein/Fat
· 1 slice low fat cheese
· 1 tablespoon peanut butter
· 6-10 nuts
· 1 tablespoon cream cheese (can mix with 1 tablespoon jelly which
contains little fat)
· 1 teaspoon butter or margarine
Sugarcoated Diets
Too much sugar (especially the kind
added to many processed foods and beverages) can sabotage your family's
efforts to eat well and stay trim. Intake of added sugar is on the rise
and represents an estimated 12-20 percent of the calories we consume
each day. Candy, non-diet sodas, juices, cakes and cookies often come to
mind when we think of sugar. But other foods that we think of as
healthy, including yogurt and applesauce, are often laced with extra
sugar.
While skipping sweets altogether is not
realistic, there are several ways you and your family can satisfy your
sweet teeth, spare your waistlines, and eat healthier:
1. Become a sugar sleuth. Read the
ingredient list on food packages and look for the sugar. Other names for
sugar include white sugar, brown sugar, raw sugar, corn syrup, corn
syrup solids, high fructose corn syrup, malt syrup, maple syrup, pancake
syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous
dextrose, and crystal dextrose. The higher up on the list, the more
sugar in the product.
2. Get the facts. While the Nutrition
Facts label on food packages lists sugar in grams, it doesn't say how
much is natural and how much is added. Nevertheless, use grams of sugar
to compare similar items such as cereal -- have your kids compare your
family favorites, and opt for those with less sugar more often.
3. Go natural. Many foods that
naturally contain sugar, including fruit and milk, are also rich in
vitamins, minerals and other key nutrients. On the other hand, many
products high in added sugar offer calories and not much else. To get
the most bangs for your nutritional buck, choose more foods and
beverages with natural sugar or less added sugar. For example, plain
skim milk is a better choice than chocolate skim milk, and fresh fruit
beats out canned fruit.
4. Stick to your sugar budget. Each
teaspoon of sugar has roughly 4 grams. The USDA recommends no more than
10 percent of your daily calories from added sugar. For 1600 calories,
that's 6 tsp, or 24 grams a day. To satisfy a sugar craving without
caving in, choose fresh fruit in season, a sucking candy, or a small
lollipop. Save sugary snacks and non-diet sodas for special occasions.
Dieting? Don't skip breakfast!
Many people skip breakfast because they
aren't hungry in the morning or fear that eating breakfast will make
them hungry all day. Others cruise through the morning with either a
caffeine or sugar buzz, only to experience extreme fatigue mid-morning.
Studies show kids perform better in school with breakfast and the same
holds true for adults. By eating breakfast, you:
· Give your brain fuel to enhance
concentration and performance for problem solving and memory retention
· Jumpstart your metabolism from the
overnight fast
· Increase your overall energy level
· Decrease the incidence of overeating later in the day
Breakfast can be quick, satisfying, and
tasty with a preparation time of 10 minutes or less. A general rule of
thumb is to eat one or two servings of complex carbohydrates such as
fruit with whole grain bread or cereal and then add protein such as egg,
egg white, low fat cheese, and peanut or soy butter. Protein will keep
you feeling full and satisfied for up to 4 hours. If you eat only
carbohydrate foods like fruit or toast you'll be hungry in 2 hours or
less and may need a snack by mid morning. Try these easy, quick
breakfast choices:
· Half or whole peanut butter sandwich,
banana or raisins and with skim milk
· Low-fat yogurt mixed with cereal and fruit
· Low-fat cheese on toast and fruit
· High fiber cereal with fruit, skim milk, and nuts
· Hot cereal and a small handful of nuts
· An egg or egg substitute with whole wheat toast
· Whole grain toaster waffles with peanut butter, and a glass of skim
milk.
If you rush out the door headed for
work, keep cereal bars, dry cereal, bagels and peanut butter in your
desk so you can munch before you get too hungry. Fast food breakfasts
are not the best choice but in a pinch, choose a plain biscuit, pancakes
or cereal. Even non-traditional breakfasts such as leftovers of beans
and rice or meat and salad from the night before can be an easy, quick
choice. Limit caffeine to 2 cups and stay hydrated with at least 2 cups
of water during the morning hours. If you have trouble eating in the
morning, try eating something solid within 2 hours after waking. By
starting your day with the proper type and amount of fuel, you will add
hours to your energy level and burn calories steadily all morning long.
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