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Weight Loss Nutrition Facts
WEIGHT LOSS NUTRITION
Weight loss nutrition works...
Boost Weight Loss Nutrition With Healthy-Eating Secrets...
Brought To You By "ALL YOU"... Author: Nancy Kalish
Thoughts about weight loss nutrition...
You may think of losing weight as a huge project. But even small changes can improve your life forever. Whether you've just decided to diet or you're already doing it, you should know about the five simple weight-loss boosters that follow. Pat yourself on the back for each and every healthy change you make. Once you see the benefits of small steps, you'll be more determined than ever to achieve your goals.
1. Weight loss nutrition tip - Start your meals with a salad...
Women who ate three cups of low-calorie salad before a pasta entrée consumed 107 fewer calories at the weight loss nutrition meal than those who didn't, according to a Penn State University weight loss nutrition study. "Because the women filled up on salad, they were able to feel satisfied with smaller portions and eat less," says Barbara Rolls, Ph.D., leader of the study.
Your weight loss nutrition success strategy: Begin meals with three cups of lettuce, veggies and two tablespoons light cheese, topped with three tablespoons of fat-free dressing.
2. Make sure to stay hydrated
A new German study found that drinking 17 ounces of water can raise your metabolism by 30 percent for up to 90 minutes afterward. Cold water is most effective, say researchers, because your body has to work to warm it up. Diet bonus: Water quenches your thirst, which some people mistake for hunger. You can also lose weight by choosing foods that have a high water content — they tend to be high in volume, so they fill you up on fewer calories. "That's why 100 calories of grapes are more filling than 100 calories of raisins," says Rolls.
Your weight loss nutrition success strategy: Drink 8 to 12 glasses of cold water each day to stay hydrated and boost your metabolism. When you're hungry, grab water-rich foods — soups, stews, low-fat smoothies, fruits and vegetables — and include them at every meal.
3. Include dairy in your weight loss nutrition diet
When scientists were studying how calcium helps increase bone mass, they came across another surprising benefit: Calcium increases your body's ability to burn fat. According to a recent study published in the journal Obesity Research, obese adults who got 1,200 to 1,300 milligrams of calcium without a supplement, lost 70 percent more weight than those who ate less calcium. Studies have shown that people who take in lots of calcium are less likely to be overweight or gain weight as they age compared with people who don't get as much calcium.
Your weight loss nutrition success strategy: Get at least 1,200mg of calcium each day, primarily from low-fat dairy products. These seem to have a greater effect on metabolism than supplements, says Dorothy Teegarden, Ph.D., a nutrition researcher at Purdue University who tries to drink four glasses of milk each day.
4. Fill up on fiber for weight loss nutrition triumph
Simply increasing your fiber intake to 25 grams per day — from the average of 15g — can result in losing almost five pounds over four months, even if you don't cut calories, according to a Tufts University analysis of more than 100 studies. Foods rich in fiber take longer to chew, giving your body a chance to register fullness before overeating. Fiber also slows the passage of food through the digestive tract, helping you feel full longer, and it may reduce absorption of calories from food, says Rolls.
Your weight loss nutrition success strategy: To get 25g of fiber, eat five servings of fruits and vegetables a day, choose whole grains over refined grains, and include beans in your meals. (Add high-fiber foods slowly to avoid gas and other minor side effects.)
5. Weight Loss Nutrition Tip... Take a multivitamin at breakfast
If you're cutting calories, it's almost impossible to get all the necessary nutrients just from food. And you might be falling short on some vitamins, such as B-complex vitamins and magnesium, which help your body burn fat.
Your weight loss nutrition success strategy: Take a multivitamin to be sure that you're giving your metabolism the support it needs. Look for "high potency" on the label — it means that you will be getting 100 percent of a wide range of vitamins and minerals, plus a good dose of health-boosting antioxidants.
Avoid major weight loss nutrition mistakes...
Are you having a hard time losing weight? One of these weight loss nutrition dieting traps may be to blame. Also, keep a food diary to make sure you're not eating hidden calories.
Don't shun all carbs. Your brain needs healthy carbohydrates in order to function, says Shari Lieberman, Ph.D., a nutrition scientist in Pompano Beach, Fla. Without them, you become tired, cranky and unable to resist the lure of certain foods, like french fries.
Limit soy. Soy contains substances called goitergens, which, in large amounts, can slow thyroid metabolism, says Lieberman. This can then slow fat loss. If you're doing everything right but can't lose weight, try reducing your soy intake.
Beware of foods high in gluten. A protein found in wheat, rye, oats and barley, gluten may cause bloating and water retention, which can add pounds. If you experience these symptoms, ask your doctor about eliminating gluten-rich foods.
Vary the kinds of food in your diet. Limiting the variety in your diet can help you lose weight in the short run, but this strategy often backfires over the long term because it becomes monotonous. Keep your interest and dedication high by eating different foods.
—Nancy Kalish
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