Obesity and other weight related conditions are responsible for as many as 50% of treatable deaths today, and most of those who are obese are that way simply because they overeat. There are as many reasons for overeating as there are people, so it is important for the dieter to come to terms with these reasons before embarking on any weight loss plan.
A healthy diet that includes lots of fruits and vegetables, combined with moderate exercise is the safest and most effective way to reach any weight loss goal. A diet that includes 5 - 10 servings of vegetables each day is not only a good way to start losing weight, it can also drastically reduce chances of heart attack, stroke, diabetes, heart disease, high blood pressure and cancer.
Smart Additions to a Healthy Weight Loss Diet
Yogurt
Because of the high amounts of acidophilus, ( important in maintaining healthy pH levels) found in yogurt, yogurt reduces cholesterol and prevents bacterial infection. Yogurt also works as a natural antacid and helps to protect the stomach and intestines.
Garlic
Not only is garlic one of the most commonly used herbs in the world, it is also a nutritional powerhouse. From fighting the common cold to lowering cholesterol, it`s health benefits are endless.
- Garlic helps to improve the immune system, allowing the body to conserve the antioxidants it needs to ward off germs and infection. This provides the body with better defenses against the common cold.
- Garlic acts much like Asprin in its ability to thin blood. Thinning the blood helps to prevent clotting, thus reducing the risk of heart disease, hypertension and stroke.
- Because of its ability to increase blood circulation, garlic is helpful in many cases of impotence.
- Garlic lowers the levels of LDL (bad cholesterol) and raises the levels of HDL (good cholesterol) in our bodies.
Olive Oil
Olive oil is the best oil to eat., and replacing butter and other fats in the diet with olive oil can help to lower the risk of heart disease and certain cancers.
- Olive oil contains essential fatty acids and antioxidants that act as an anti-inflammatory and protect the heart.
- Olive oil contains oleic acid, which keeps the skin cells healthy and youthful looking.
- Olive oil contains squalene, which helps protect against abnormal blood clotting, reduces high blood pressure and helps reduce LDL ( bad cholesterol).
The Importance of Portion Control
Counting calories does not always work. Instead, anyone trying to lose excess weight should adapt an eating plan that includes plenty of whole foods such as fresh fruits and vegetables, and pay careful attention to portion sizes when it comes to starches, fats and proteins.
Fresh fruits and vegetables are a wonderful source of vitamins and minerals yet are low in calories and fat, allowing the dieter to consume larger portions. However, foods that are higher in fat and calories must be eaten in smaller portions in order to lose weight. Using your hand as a guide is a simple way to determine a proper portion.
- A portion of mashed potatoes should be about the size of a fist.
- Proteins like lean beef and chicken breast should be about the size of the palm of the hand.
- A portion of hard cheese such as cheddar should be no bigger than the thumb.
Adapting healthy eating habits is a long term approach to weight loss and it is unreasonable to expect rapid weight loss success. Take it one step at a time. Experiment with the many different varieties of fruits and vegetables and try to eliminate preservatives, unhealthy oils, white flour and chemicals whenever possible.
Laurie Pizans - I am a wife and the mother of three grown children and one silly yellow dog. I quit work a few years back due to health problems, but work ...
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