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