09/22/2009
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Weight Loss Tips
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Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert
Weight Loss Tips
Eat slowly.
Do Not Overeat. Overeating causes weight gain and fat storage.
Eat frequently (every three hours). Eating small meals every two to three hours helps keep your body fed, minimizes blood sugar spikes, helps maintain lean muscle mass, and helps keep your energy level stabilized.
Eat a heart healthy diet. A Heart Healthy Diet is one with lots of fiber, fruits, vegetables, nuts, good fats, lean cuts of meat, and minimal sugar and processed foods.
Increase your fiber. Fiber increases satiety (the feeling of fullness) by adding bulk to foods without additional calories Fiber can also help stabilize blood sugar levels by delaying stomach emptying which slows the rate of carbohydrate absorption, improves the body’s regulation of blood sugar, reduces the risk of insulin resistance/sensitivity and lowers insulin needs
Choose foods that are filling and low in calories. That means meals and snacks made with whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans.
Consume foods that Enhance Insulin Sensitivity (make your insulin work better). This would include foods high in the mineral chromium: broccoli, whole grains, shellfish, mushrooms and brewer’s yeast, as well as spices such as: cinnamon, cloves, bay leaves, turmeric.
Increase your vegetable consumption. Eating five servings a day of vegetables helps keep you looking good, keeps blood sugar levels stable, and also helps keep you healthy by providing important vitamins and minerals that your body needs
Choose the colorful veggies. Colorful fruits and vegetables of the vine get their wide range of vivid colors from health-protecting substances such as lycopene, vitamin C and vitamin A. Use them generously in dishes to enhance nutrients with very few calories
Use low-fat or nonfat dairy foods. Milk, yogurt, and cheese and other low-fat dairy products are packed with calcium and protein and may also help you lose weight.
Eat Good Lean Protein with Every Meal. This helps regulate blood sugar. Carb only meals can spike these levels.
Do not cut out the meat! Now, lean cuts of red meat are readily available to consumers. If you follow a heart-healthy diet, it doesn’t make a difference whether you eat red meat or white meat, as long as you choose lean cuts.
Jeff Behar, MS, MBA is a recognized health, fitness and nutrition expert
Weight Loss Tips
Eat slowly.
Do Not Overeat. Overeating causes weight gain and fat storage.
Eat frequently (every three hours). Eating small meals every two to three hours helps keep your body fed, minimizes blood sugar spikes, helps maintain lean muscle mass, and helps keep your energy level stabilized.
Eat a heart healthy diet. A Heart Healthy Diet is one with lots of fiber, fruits, vegetables, nuts, good fats, lean cuts of meat, and minimal sugar and processed foods.
Increase your fiber. Fiber increases satiety (the feeling of fullness) by adding bulk to foods without additional calories Fiber can also help stabilize blood sugar levels by delaying stomach emptying which slows the rate of carbohydrate absorption, improves the body’s regulation of blood sugar, reduces the risk of insulin resistance/sensitivity and lowers insulin needs
Choose foods that are filling and low in calories. That means meals and snacks made with whole grains, such as brown rice, whole-wheat bread, and oatmeal, as well as legumes, such as lentils and other beans.
Consume foods that Enhance Insulin Sensitivity (make your insulin work better). This would include foods high in the mineral chromium: broccoli, whole grains, shellfish, mushrooms and brewer’s yeast, as well as spices such as: cinnamon, cloves, bay leaves, turmeric.
Increase your vegetable consumption. Eating five servings a day of vegetables helps keep you looking good, keeps blood sugar levels stable, and also helps keep you healthy by providing important vitamins and minerals that your body needs
Choose the colorful veggies. Colorful fruits and vegetables of the vine get their wide range of vivid colors from health-protecting substances such as lycopene, vitamin C and vitamin A. Use them generously in dishes to enhance nutrients with very few calories
Use low-fat or nonfat dairy foods. Milk, yogurt, and cheese and other low-fat dairy products are packed with calcium and protein and may also help you lose weight.
Eat Good Lean Protein with Every Meal. This helps regulate blood sugar. Carb only meals can spike these levels.
Do not cut out the meat! Now, lean cuts of red meat are readily available to consumers. If you follow a heart-healthy diet, it doesn’t make a difference whether you eat red meat or white meat, as long as you choose lean cuts.
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