Saturday, August 6, 2016

Healthy Diet to Maintain Weight

Sunday, the beginning of a new week and with it, anew opportunity to begin a healthy lifestyle.  Healthy eating is the cornerstone of healthy weight management. For example, without certain vitamins and minerals our metabolism cannot function efficiently, which often leads to weight gain.
One pound of fat -- is equal to 3,500 calories.  By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.
Adopt one or more of these simple, painless strategies to help maintain weight without going on a "diet":

  1. Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day.  "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
  2. Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else.
  3. Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do.  Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly.  If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver. 

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