Weight loss requires persistence, patience, lifestyle changes and diet modification. Any diet that promises to shave off ten pounds in a week is probably not safe. To eat healthy, numerous studies show merit in a balanced mix of fruits, vegetables, protein, carbs and dairy. One needn’t necessarily cut out his or her favorite foods to lose a few pounds. Instead, portion control and moderation, combined with exercise 3-5 days per week, are the keys to improved fitness.
Losing weight begins with a good breakfast. This is a message Americans are told from childhood through educational campaigns, commercials and from their parents. Yet somewhere between childhood and adulthood, many people lose this most basic lesson amid the hustle and bustle of a busy day. One study of 4,218 adults found that women who ate breakfast were much more likely to have a body mass index less than 25, which puts them in the healthy weight category.
Additionally, it was discovered that women who had at least one serving of whole grains each day weighed less and had slimmer waistlines than those who ate none. Cereal is one of the best ways to start the day, particularly ones that offer 5 grams of fiber per serving. Nature’s Path, Kashi and Barbara’s Bakery are all nutrient-packed cereals to look for. Add skim milk and fruit, then enjoy the health benefits of protein, complex carbohydrates, calcium, antioxidants and fiber. Eggs are a surprisingly beneficial breakfast too. The protein leaves people feeling fuller longer and keeps blood sugar at an even keel all day long.
To eat healthy and achieve weight loss goals, choosing the right dinner is crucial. Something like grilled fresh fish with dill and lemon marinade, steamed green beans, mixed green salad and a piece of whole grain bread with dipping oil is ideal. A glass of wine and a square of dark chocolate can even be added, which still has more health value than frozen foods. By eating a “poly-meal,” or a collection of foods, researchers say heart disease risk can be lowered as much as 76%.
Some people recognize the value of eating healthy but still want to try a diet to jumpstart their weight loss. The Mediterranean Diet is a highly regarded option that emphasizes healthy eating patterns. The Mediterranean substitutes fresh local ingredients for processed foods. Most meals include lots of vegetables, fruits, nuts, seeds, beans, olive oil, whole grains, pasta and cereals. In lesser amounts but still present is fish, poultry, eggs and low-fat dairy. A glass of red wine is usually served with lunch or dinner as well, which has proven heart health benefits. The good thing about the Mediterranean Diet is that it provides protection against cancer, heart disease, obesity, type 2 diabetes, stroke, Alzheimer’s and other chronic diseases, thanks to all the micro-nutrients, antioxidants, vitamins and minerals.