Top 10 Best Practices for Eating
January often means time to make some New Year’s Resolutions. Countless Americans will no doubt wake up tomorrow and resolve to do things like lose weight, get in shape and eat healthier. These are among the top resolutions made every year.
To help those of you who decide this is the year to lose weight and be healthier, I have come up with a Top 10 List. Here is my Top 10 list of things you can do to improve your health and weight in 2010.
10. Eat more fiber. A high fiber diet may help lower cholesterol levels, control blood sugars and aid in weight loss. Fruits, vegetables, legumes and whole grains are great sources of fiber. As a general guide, women should aim for at least 25 grams of fiber a day and men should shoot for 38 grams a day. If you have a low fiber intake right now, increase this gradually.
9. Eat more fruits and vegetables. These not only contain
8. Get adequate sleep. Studies show that individuals getting too little sleep are more at risk for weight gain, diabetes, high blood pressure and even heart disease. Most adults need 7-8 hours a night of sleep. I personally would like even more!!
7. Eat breakfast. This is the most important meal of the day and can be a key to weight loss. People that skip breakfast usually end up replacing the calories later in the day, even
6. Don’t completely deprive yourself of the foods that you love. Deprivation can eventually lead to binging, overeating and guilt. Allow yourself to eat what you want, when you want, just be sure to do so in moderation. Over time, this practice will ultimately lead to more moderate and nutritious eating habits.
5. Reduce your daily caloric intake. In order to lose weight, you must take in fewer calories than your body needs. Remember that 3,500 calories
4. Hold yourself
3. Enlist support. Join forces with friends, co-workers or family members and work towards a healthier weight and lifestyle together. Weight loss challenges are always popular this time of year. The Healthpark will be offering “The Biggest Loser” contest again starting January. The support of others can certainly help improve your chances of success.
2. Join a weight loss program. There is nothing at all wrong with admitting that you need the help of a professional. Often a weight loss program led by professionals can offer you the support and structure you need to be successful. Learn how to start and maintain a healthy diet and exercise habits in a Lifesteps® weight management program.
1. Get moving! Exercise is an essential component
The National Weight Control Registry is a study of close to 5,000 individuals who have succeeded at long term weight loss. Members of the registry have lost an average of 66 pounds and have kept it off for over 5 years. Some of the key strategies these “successful losers” have used include eating breakfast, following a low-calorie, low-fat diet, tracking what they eat, weighing regularly and exercising 60-90 minutes a day.
I hope you have a very healthy and Happy New Year!