Sensible Ways To Shed The Pounds By Brenda Watson At Isnare.com Ezine Articles

Good nutrition, regular exercise, and a commitment to healthy living. These concepts are not new, but nowadays they are often easy to forget amidst the onslaught of popular diets promising instant results. When it comes to getting serious about shedding the pounds, however, try to avoid the quick-fix fad diet and follow these simple dos and don’ts instead:

• DO eat plenty of fruits, vegetables, legumes and whole grains. These foods are high in fiber, and increasing your fiber intake may actually help you manage your hunger and feel full for longer periods of time. That’s because high-fiber foods typically have a very low energy density (the number of calories in a particular volume of food), so you can eat a larger volume of food without consuming a lot of calories. Research has also shown that people who consume a diet high in fiber tend to excrete more calories in their stool, since fiber actually helps to block the absorption of calories consumed and lead those calories out of the body.

• DO plan ahead. Planning ahead for your meals and snacks every week will help you stick to a healthy diet. At the beginning of each week, decide on a meal plan and write down everything you will need. This will help you avoid making “impulse” purchases at the grocery store that may not support your commitment to good nutrition.

• DON’T avoid carbohydrates. Carbs may be getting a bad rap these days, but the truth is that healthful carbohydrates (such as fruits and veggies, whole grains, brown rice, oats, legumes and nuts) contain fiber, and in addition to its role in weight loss, fiber provides countless health benefits. When incorporated into your daily diet, fiber can help prevent some of the most prevalent diseases of our time, including cardiovascular disease, diabetes and cancer. Fiber also plays a critical role in maintaining digestive health. Specifically, it promotes healthy elimination by “sweeping” toxins from the intestinal tract and moving waste through the colon.

• DON’T skip meals. If you think skipping meals is the way to weight loss, you couldn’t be more wrong. In fact, it could have the exact opposite effect: prompting your brain to enter starvation mode so that you essentially feel hungry all the time. But simply by eating smaller portions of food 5 or 6 times daily, you will be stimulating thermogenesis (the energy required by your body to digest food). This will in turn constantly fuel your metabolism, which is the key to losing weight.

• DO drink plenty of water. Water is essential for every function in the human body, so it’s no wonder we’re always being told to drink more of it. When it comes to weight loss, researchers have found that the more water you drink, the more your metabolism will increase. A good rule of thumb is to drink half your body weight in ounces each day.

• DO write down everything you eat and drink. Sometimes just the simple act of recording what we eat and drink every day can help us be more aware of our dietary habits and prompt us to maintain a healthy diet. Be sure to jot down every meal, snack and beverage you consume so that you have a detailed account of everything you put into your body. Once you see your habits on paper, it will be easier to correct them and get back on the right course.

• DO exercise regularly. In addition to the tremendous cardiovascular benefits it provides, regular exercise will help boost your metabolism and accelerate your weight loss efforts. For best results, you should exercise three times each week for at least thirty minutes each session. Try to choose one or two exercises you enjoy so that you will be more apt to do them.

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