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