It's well known that most people who lose weight on low calorie or low fat diets gain it back within weeks. This isn't surprising, since it was their normal way of eating that made them gain weight in the first place. To slim down permanently, people need to make healthier food choices. Weight loss consultants recommend these simple changes to help you stay slim without starving yourself.
Eat more fiber. Studies have shown that people with high fiber diets are less likely to be overweight. Fiber contains no digestible calories and helps you to eat more slowly and feel full for longer. Switch to wholegrain cereals, bread products and pasta. Leave the edible skins on potatoes and salad vegetables. Snack on nuts and seeds.
Switch from cereal to eggs. The most popular breakfast foods are all high in carbohydrates. They typically cause a rapid drop in blood sugar around mid-morning which leads to fatigue and food cravings. A breakfast based around eggs is much healthier. Two eggs contain about 170 calories and are high in protein and nutrients. If you're short on time, cook scrambled eggs in the microwave.
Don't purchase battered or breaded foods. Products such as fish sticks or chicken nuggets are often served as the protein element of a meal. In fact, they are high in unhealthy fats and simple carbohydrates. A 100 gram chicken burger contains less protein than an equal weight of skinless chicken breast and more than twice the calories. You can roast the breast for your sandwich in the same time it takes to cook the frozen burger.
Avoid addictive snacks. Foods made up of starch fried in oil and topped with salt are hard to stop eating. It's common for dieters to grab a couple of potato or corn chips and go on to eat the full bag. Starchy snacks that are baked rather than fried have about half the calories. Try wholegrain crackers or pretzels. Or eat roasted, salted nuts for a crunchy snack with protein and fiber.
Eat your fruit whole. Fruit juice is advertised as a healthy, natural drink. In fact, it's not natural to remove the edible skin and pith from fruit and leave only the liquid and sugar. A 12 ounce glass of apple juice contains the same amount of sugar and even more calories than a can of cola. If you eat an unpeeled apple, many of the calories will be burned off as you chew and process the fiber.
Don' be fooled by the low fat label. Dietary fats get unfairly blamed for weight gain. Your body converts sugars and starches into fats if their energy isn't immediately burned off. When manufacturers of processed food remove some of the fat, they replace it with sugars, starches and additives. These ingredients raise your blood sugar, leaving you feeling hungry and unsatisfied.
Weight loss consultants agree that only permanent changes in the way you eat can help you maintain a healthy weight for life. Anyone who wants to stay slim should avoid fast food, junk food and processed foods and learn to create nutritious, homemade meals using fresh ingredients. Most overweight people should be able to reduce their consumption by about 200 calories a day without feeling hungry.
Eat more fiber. Studies have shown that people with high fiber diets are less likely to be overweight. Fiber contains no digestible calories and helps you to eat more slowly and feel full for longer. Switch to wholegrain cereals, bread products and pasta. Leave the edible skins on potatoes and salad vegetables. Snack on nuts and seeds.
Switch from cereal to eggs. The most popular breakfast foods are all high in carbohydrates. They typically cause a rapid drop in blood sugar around mid-morning which leads to fatigue and food cravings. A breakfast based around eggs is much healthier. Two eggs contain about 170 calories and are high in protein and nutrients. If you're short on time, cook scrambled eggs in the microwave.
Don't purchase battered or breaded foods. Products such as fish sticks or chicken nuggets are often served as the protein element of a meal. In fact, they are high in unhealthy fats and simple carbohydrates. A 100 gram chicken burger contains less protein than an equal weight of skinless chicken breast and more than twice the calories. You can roast the breast for your sandwich in the same time it takes to cook the frozen burger.
Avoid addictive snacks. Foods made up of starch fried in oil and topped with salt are hard to stop eating. It's common for dieters to grab a couple of potato or corn chips and go on to eat the full bag. Starchy snacks that are baked rather than fried have about half the calories. Try wholegrain crackers or pretzels. Or eat roasted, salted nuts for a crunchy snack with protein and fiber.
Eat your fruit whole. Fruit juice is advertised as a healthy, natural drink. In fact, it's not natural to remove the edible skin and pith from fruit and leave only the liquid and sugar. A 12 ounce glass of apple juice contains the same amount of sugar and even more calories than a can of cola. If you eat an unpeeled apple, many of the calories will be burned off as you chew and process the fiber.
Don' be fooled by the low fat label. Dietary fats get unfairly blamed for weight gain. Your body converts sugars and starches into fats if their energy isn't immediately burned off. When manufacturers of processed food remove some of the fat, they replace it with sugars, starches and additives. These ingredients raise your blood sugar, leaving you feeling hungry and unsatisfied.
Weight loss consultants agree that only permanent changes in the way you eat can help you maintain a healthy weight for life. Anyone who wants to stay slim should avoid fast food, junk food and processed foods and learn to create nutritious, homemade meals using fresh ingredients. Most overweight people should be able to reduce their consumption by about 200 calories a day without feeling hungry.
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