Three Weight Loss Tips

There are many aspects that play an important role in weight loss. Let’s consider some of them:

1. Fiber plays an important role in the diet. Besides the fact that fiber can minimize the risk of diabetes, colon cancer and other diseases, it also plays an important role in the weight loss process. Fiber can help clean the colon by helping to have regular bowel movements. It also helps to eliminate the toxic waste trapped in the body as well as fat. Fiber can also fill you up so you will not crave unhealthy food. Instead of considering appetite lowering drugs eat more fiber-containing foods. These foods are vegetables, fruits and whole grains.

There are two types of fiber: soluble and insoluble. Soluble fiber helps to reduce cholesterol while insoluble fiber helps to clean the colon of toxic waste and hence prevent diseases like colon cancer.

In order to get all the benefits of fiber you need to consume about 30gm of fiber daily.

It is important to take fiber rich food with sufficient amount of water otherwise the increased consumption of fiber can actually cause constipation.

2. Water is another element of the magic weight loss formula. Water is an essential nutrient for the body. We can’t survive without water for extended periods of time. Water helps to clean the body of toxins; it plays an important role in all the biochemical reactions of the body; it also can fill you up so you will eat less. If you ask me what is the magical weight loss pill my answer would be – water. Drink a minimum of 8 glasses of water daily.

3. Exercise -  as with any other weight loss component exercise is important not only for weight loss but for good health in general. If you don’t have time to exercise, try to find exercise in any activity that you do. For example, climb the stairs or walk instead of driving whenever possible. If you have time and resources you can also join health clubs for a complete weight loss exercise program.

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Dining out: a Weight Loss Perspective

For as much as I advocate cooking food at home from scratch I realize that it can become a boring chore. It is perfectly OK to dine out if you are on a weight loss program. You just need to know which restaurants to attend and what to eat.

The general rule is to go through the menu with your weigh loss goal in mind.
Here are some points to consider while dining out:

1. Chinese restaurants. Avoid white rice and deep fried food (including dough-wrapped food). The food to eat in Chinese restaurants are soups and mixed salads.

2. Avoid going to buffets unless you can control the portion size and eat lots of vegetable and fruit salads. Do not use excessive dressings in your salads – a little bit of lemon and olive oil is enough.

3. Visit vegetarian restaurants to be on the safe side. While lean chicken is good for you most of the restaurants add a lot of fat while cooking the chicken. By visiting vegetarian restaurants you will avoid the consumption of trans-fats. Choose raw salads, legumes and avoid the excessive salad dressing.

4. Greek restaurants. Eat salads with olives and olive oil, hummus is good too, try yogurt sauces. You can also order grilled chicken once in a while. Try to avoid dessert or share it.

5. Mexican restaurant. Avoid excessive consumption of chips – few are OK; do not order rice. Instead eat guacamole, whole beans, grilled chicken, salsa. Limit the consumption of flour-containing items.

6. Japanese restaurants. Avoid rice; eat miso soup, try sashimi instead of sushi, seaweed salads, drink green tea.

Eating For Weight Loss While Away

It is hard to be on a weight loss diet while away from home on a business trip or vacation.

Here are some tips to help you eat out during your trips without jeopardizing your weight loss diet.

1) You need to remember to make conscious decisions when ordering food at your favorite restaurant chains. This way you will not order something that you’ve always been ordering; instead you will pay attention to healthier choices on the menu and make a right choice. For example, if you go to an Italian restaurant do not order your favorite pasta dish without even looking in the menu; instead find a healthy dish that promotes weight loss; for example, a fish dish served with vegetables and a piece of lemon.

2) If you need to go to a business lunch follow the same guidelines. If you are going to eat a food ordered for the entire group, make sure you drink plenty of water before the lunch. Water will fill you up so you won’t make unhealthy eating choices.

3) If there is a grocery store close to your hotel you may consider buying vegetables, fruits as well as seeds, nuts and dried fruits (latter ones consume in moderation) so you will always have healthy snacks around.

4) Choose from the healthy menu at your favorite fast-food chains or if you can’t resist the French fries and hamburgers stay away from fast-food restaurants altogether.

5) It is easier to find healthier food at food courts because of the vast variety of restaurants that offer food for every taste. For example, you can choose one of many delicious salads at Lebanese restaurant served with chicken breast and rice and lentils or different salads with olive oil at Greek restaurant.

Don’t beat yourself up if you eat some unhealthy, fattening food while away from home. Make sure to continue with your diet as soon as you get back.

These tips are not hard to follow. They will help you make right dietary choices while away from home.

Weight Loss is a Lifestyle Change

In many of my articles I mentioned that weight loss is not about a fad diet that lasts couple of months; it is a lifestyle change. An article by Cassie Stanyon, published in “The Citizen” on March 14, 2009 confirms that.

The article is about a couple, each of them overweight that eventually succeeded to lose lots of pounds (husband lost 140 pounds and wife lost 100 pounds) when they realized that weight loss is NOT a diet, it is a lifelong commitment to healthy lifestyle.

Everybody should come to this realization on his or her own in order to implement changes successfully into life. However, reading this kind of articles will help realize it and hence accelerate the weight loss process.

For some reason people are more prone to try complicated things rather implementing simple lifestyle changes. The general mentality is “this can’t be that simple”. However, it is. While developing new habits will take some time and is not always easy due to lots of resistance, the changes by themselves are not complicated. Being persistent in the beginning is important.

Getting into habit of reading food labels, eating whole grains, drinking lots of water, eating vegetables and fruits might require some time but the end result is better health and an ability to attain and maintain the ideal weight.

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