Beauty
Fitness
Health
5
Healthy Diet Tips
For Weight Loss and General Well Beting
Tip No. 1: ALWAYS EAT BREAKFAST
It seems like an easy diet win: Skip breakfast
and you'll lose weight. Yet many studies show
the opposite can be true. Not eating breakfast
can make you hungry later, leading to too
much nibbling and binge eating at lunch and
dinner. To lose weight -- and keep it off -- always make time for a healthy morning meal,
like high-fiber cereal, low-fat milk, and fruit.
Tip No. 2: SPICE IT UP
Add spices or chilies to your food for a flavor
boost that can help you feel satisfied. "Food
that is loaded with flavor will stimulate your
taste buds and be more satisfying, so you
won’t eat as much," says American Dietetic
Association spokeswoman Malena Perdomo,
RD. When you need something sweet, suck on
a red-hot fireball candy. It's sweet, spicy, and
low in calories.
Tip No. 3: EAT PROTEIN AT EVERY MEAL
Protein is the ultimate fill-me-up food -it's more satisfying than carbs or fats and
keeps you feeling full for longer. It also helps
preserve muscle mass and encourages fat
burning. So be sure to incorporate healthy
proteins like seafood, lean meat, egg whites,
yogurt, cheese, soy, nuts, or beans into your
meals and snacks.
Tip No. 4: INCLUDE FIBER IN YOUR DIET
Fiber aids digestion, prevents constipation,
and lowers cholesterol -- and can help with
weight loss. Most Americans get only half
the fiber they need. To reap fiber's benefits,
most women should get about 25 grams
daily, while men need about 38 grams -- or 14
grams per 1,000 calories. Good fiber sources
include oatmeal, beans, whole grain foods,
and a variety of fruits and vegetables.
Tip No. 5: EAT SEVERAL MINI-MEALS
DURING THE DAY
If you eat fewer calories than you burn, you'll
lose weight. But when you're hungry all the
time, eating fewer calories can be a challenge. "Studies show people who eat 4-5
meals or snacks per day are better able to
control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD. She
recommends dividing your daily calories into
smaller meals or snacks and enjoying most
of them earlier in the day -- dinner should be
the last time you eat.