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Healthy Choices Equal Healthy Weight Management

When it comes to healthy weight management, a little common sense goes a long way. It doesn?t take a rocket scientist to tell us that eating fast food every day of the week is not conducive to our health, nor does it add up that a diet void of carbohydrates might possibly contain the essential nutrients that only fiber-rich whole grains, fruits and vegetables can provide. And no matter how you look at it, fatty meats and full-fat dairy products are simply not the way to a slimmer figure. Quite simply, if you want to shed the pounds, smart choices and a sensible eating plan are the only way to go. Because science has proven that the only clinically proven way to lose weight is by reducing the amount of calories you consume each day, begin by keeping a journal of exactly what you eat, when you eat. This will help you be more aware of everything you put into your body. Purchase a book or consult an online resource to determine the amount of calories in your food and beverage, and decide where throughout your day you can make small changes that will likely have significant effects. For instance, instead of having that sugary soda with lunch, opt for unsweetened tea with lemon. In place of heavy salad dressings, choose a low-fat or light option, and drizzle instead of drenching your greens. Try to plan ahead for your meals each week. This will help you avoid impulse purchases at the grocery store that may not support your commitment to healthy eating. Well-balanced options that are low in fat and calories include lean meats and chicken, fresh or frozen fruits and veggies, healthy nuts for snacking, low-fat dairy products and plenty of whole grains (whole wheat pasta, legumes, brown rice). Include plenty of high-fiber foods in your daily diet, as fiber has been shown to support weight loss by absorbing calories from the foods you eat and leading those calories out of the body. Keeping track of your portion sizes is also extremely important. According to the American Diabetes Association, the guideline for a serving of meat, fish or poultry is three ounces?about the size of a deck of cards. A 1-cup serving of milk, yogurt or fresh vegetables is about the size of a baseball. A healthy serving of rice or cooked pasta is one-third of a cup, and three-quarters of a cup for dry cereal. An ounce of cheese is about the size of your thumb. However, a recent study at New York University found that commonly available food portions?when compared with the standard serving sizes recommended by the U.S. Department of Agriculture?were considerably higher. Finally, finding the time to exercise is essential. Because aerobic exercise has been shown to significantly increase your metabolic rate, a regular workout (30 minutes a day, three times a week) can greatly accelerate your weight loss efforts?plus it provides significant benefits to your cardiovascular health. Building lean muscle mass is also important, since the greater your ratio of lean muscle mass to fat, the faster you will metabolize your food. This is because muscle cells are roughly eight times more metabolically demanding than fat cells. So the next time you consider jumping on the bandwagon with the latest fad diet, think twice. Commit instead to making sensible changes in your diet and lifestyle, and you will soon be reaping the rewards of your efforts.

Digestive healthcare expert and naturopathic doctor Brenda Watson has been helping people restore and maintain their digestive health for more than 25 years. http://www.fiber35diet.com

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