Healthy Advices From Health Experts

 Get a good start 

 
 Broth-based soup and vegetable rich salad is the healthiest way to start your meal  , says Pennsylvania State University satiety practiced Barbara Rolls, author of The Volumetrics Eating Plan. “That lets you fill up head start on a big volume of low-calorie food and ends up displacing some of the foods for the next course  —the choices that are usually higher in calories.” Here’s a vegetable salad recipe: Mix 11/2 cups of salad greens with 3/4 cup of raw veggies like onions, bell peppers, carrots, broccoli, or cucumbers; drizzle with 2 tablespoons of low-cal bottled salad dressing.

 

Sneak a snack

 
“Ten minutes before you eat , eat some healthy fat (just or so 70 calories or fewer): about a cup  of nuts, a few slices of avocado, or a spoonful of peanut butter, for example .  Michael Roizin, MD, co-author with Mehmet Oz, MD, of You on a Diet: The Owner’s Manual for Waist Management says, these healthy fats help activate the ghrelin, a hormone that lets you know you’re full. 

 

 3 is the magic number 

 
“The secret to losing weight comes down to keeping your metabolism alive and dynamic ,” according to fitness guru Jorge Cruise, author of The 3-Hour Diet. How do you do that? By eating every 3 hours, give or take 10 to 20 minutes, he says, which translates to three moderate meals with three snacks (100 calories each) between meals. Though  some of the experts differ and say there’s no  magic about 3-hour intervals, eating small, frequent, portion-controlled meals and snacks can keep your blood sugar level steady, your energy up, and keep you from overindulging.

 

Have liquid assets

 
 Purdue University nutrition researcher Richard Mattes, PhD says, “ When it comes to drinking liquids with calories  (i.e., fruit juice, soda, sweetened coffee and tea, or alcohol), you need to consciously go down your diet to reconcile those extra calories,”. His studies proves that people controls their calorie consumption all throughout the day  after eating a solid food like jelly beans , but not after drinking the same amount of calories in a glass of soda . And if you want to replace sweetened drinks with their calorie-free counterparts, rethink it. Some research suggests that people who drink no- or low-calorie drinks might actually end up eating more , Mattes says. The best crave quencher—and a dieter’s best ally—is still plain old H2O.

 

Cut out this combo

 
Forget having a snack  made with white flour and sugar, like white bread, cookies, and pretzels, says integrative medicine guru Andrew Weil, MD. made with white flour and sugar, like white bread, cookies, and pretzels.}  This makes the body produce  more insulin and set the stage for turning calories to fat, fat, and more fat.

 

Choose your pals

 
Studies show that most of us base how much we eat on what others around us eat , says University of Toronto psychologist Peter Herman, PhD. So choose your eating buddies  , at least when food is around.  At parties walk casually into the crowd who are not near the food table and have a small talk there  . “Marching to your own caloric drummer requires some independent thought and calculation,” Herman says.  The American Cancer Society’s calorie counter at cancer.org (search for “calories”) and you’ll get help by finding out how much you need to eat to lose weight.

 

Cut-off plate 

 
 New York University nutrition professor Lisa Young, PhD, author of Portion Teller, who has studied the servings dished up in restaurants and by food companies says, everything from beverages to bagels is two to five times bigger today than in the 1970s} “So if you grab a bagel or eat out, chances are you’ll be served twofold what you need,” she says. Her advice: Leave just a bit on your plate, for a start,  or, if you can, cut the amount you eat in half . She also suggests that you “use your hand as a portion guide—3 ounces of meat fits into your palm, 1 cup of potatoes looks like a fist.”

 

Be an early bird

 
Have a full stomach  soonest in the day, says Elisabetta Politi, nutrition manager at Duke Diet and Fitness Center, Duke University’s successful weight-management center. “Many dieters try to trim calories from their break-fast and lunch and then get hungry,” she says. “Research shows the calories you eat earlier in the day help you eat less at night” —a good idea since you likely won’t be active after an evening meal .

 

Step it up

 
“Get a pedometer and start walking,” says University of Colorado obesity expert James Hill, author of The Step Diet. To keep the weight off eternally , the goal is to take 11,000 to 12,000 steps (around 90 minutes) a day. “You don’t need to do it all at once,” Hill explains. Start with 2,000 steps a day, or about 15 minutes of walking. Add another 5 minutes (500 steps) each week. You can find supercheap pedometers at drugstores and big-box retailers to help you keep count .  Simple things can maximize your steps  , too: Use a cordless phone and walk while you talk, or get up and walk during TV commercials.

 

Think thin

 
“Seeing is believing,” says Janice Taylor, weight-loss coach and author of Our Lady of Weight Loss (ourladyofweightloss.com). “You have to picture yourself thin if you want to become thin.” Visualize what you’re wearing, where you are, who you are with, and how you feel. Taylor says, ”The more intense the picture, the more real it will feel to you and the more probable it will take form.”

Shula Lazarus, PhD, a psychotherapist at the North Carolina–based weight-management program Structure House, agrees, though  clinically, there’s no evidence  . “We use it to help dieters visualize a healthy eating pattern and the right portions on their plate. It can’t hurt, and it might help. ”

 

 Opt for the fiber 

 
Take out foods high in calories and fill up on fruits and vegetables  . “Start by eating one more serving of fruit and one more veggie a day,” says Donald Hensrud, MD, a Mayo Clinic nutrition specialist. Hitting that midafternoon slump ?  The carbs that will give you a lift – is carrots!  Not only does munching on nature’s bounty become a good use, but it’ll also help you tap into dozens of disease-fighting phytochemicals and vitamins. The greatest fiber bulker-upper: beans. Just a cup of black beans nets you close to 15 grams of filling fiber.

 

Brush your teeth

 
Your best friend always gives the best advice  or, in this case, a fellow Health reader. Barbara Haug of Grosse Pointe Park, Michigan, says she brushes her teeth right after dinner instead of at bedtime. “I can be a determined snacker in the evening,” she says, “but I don’t like messing up recently brushed teeth.”

By Maureen Callahan, MS, RD

 

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