DIETING TIPS

Get Some Sunshine.
Sunlight helps to regulate your body clock and normalizes your sleep and wake cycle. Sunlight also helps lift your mood and control stress. When outdoors, always remember to apply sunblock SPF 25 (or greater) to protect your skin.

Sleep Early. Wake Early.
Too little sleep makes you feel fatigued and sometimes depressed. When you go to bed too late, your body releases less human growth hormone or HGH, which is vital for you to stay lean and muscular. Remember, the more muscle tone, the higher your metabolism and the more calories you burn. Go to bed as early as possible, and your body will release more muscle building, fat burning HGH, so you wake up refreshed and energized all day.

Eat Fiber.
Fiber gives you the sensation of fullness and keeps your digestive tract working efficiently. It also helps lower cholesterol levels. Psyllium seeds, pectin (apples), flaxseed, brown rice, oatmeal, and high-fiber whole grains are good choices to include in your meal plan.

Eat Live Foods at every Meal.
Live foods (fresh fruits and veggies) provide nutrients often destroyed in food processing and live enzymes that help digest food. Overly-processed and overcooked foods have lost much of the balance and nutrition provided by nature. Live foods contain trace elements, and the added benefit of fiber. "An apple a day still keeps the Doctor away!" Use natural alternative sweeteners when needed. (Minimize synthetic sweeteners, including aspartame and saccharin.)

Decrease Stress.
New research shows that many times weight gain, especially "belly fat", is linked to emotional eating and busy lifestyles. A stressed body secretes more cortisol-stimulating glucose into the bloodstream, thereby triggering fat-making insulin. Practice daily relaxation and breathing techniques to alleviate stress.

Take your Multi-Vitamins & Antioxidants.
New research confirms that vitamins and minerals, especially B vitamins and magnesium, are vital to weight loss. They help convert food into energy. Antioxidants & calcium also help promote optimum health and well-being.

Drink Green Tea.
Studies indicate that drinking green tea or taking green tea extract can help to promote the burning of fat for energy (thermogenesis).

Take Calcium Supplements.
According to a recent study, calcium helps to promote weight loss by adjusting the body's fat-burning machinery. In addition, most of us don't get enough calcium through our daily dietary intake. This causes our bodies to eventually deplete precious stores of calcium from our skeletons over the years, and as we age, we may suffer with thin bones (osteoporosis).

Fight Feelings of Depression.
Many of us overeat or choose sugary bedtime smacks when feeling depressed or fatigued. Depression is destructive to our bodies, causing harmful hormones like cortisol to be released which affects memory, concentration and overall sense of well-being. A positive attitude combined with a well-balanced diet, B vitamins and exercise can help you fight "the blues."

Watch Out!
Environment plays an important role in why and how we eat. Everywhere you look, food advertisements carry subtle messages that may set off unnecessary and unhealthy eating. You may have grown up in a home that emphasized food and eating. Assess whether or not you still feel compelled to empty your plate! Avoid eating your meals standing up. Don't be tempted to take "just" a taste when cooking. You may also be distracted as to the quantity of food your are eating when dining with friends and/or watching TV. So watch out for factors that can lead you to take in too many calories!

Eat Regularly… but in smaller portions.
The body thrives on a stable eating plan. Skipping meals can disturb your body's equilibrium and actually slow down your metabolism. The protein portion of any meal should be no bigger than what fits in the palm of your hand. You may enjoy healthy vegetables (not starchy ones), as much as you like. A recent study showed that those who succeed I maintaining their weight loss continued on a low-calorie, low-fat diet even after reaching their goal. Although individual needs vary, women should maintain a calorie level of 1300 calories/day (24% fat), while men should maintain a level of 1700 calories/day (24% fat).

Lift Weights.
Weight training is one of the best ways to build muscles and strengthen bones. Use hand weights or even soup cans. Increase your muscle tone and you'll burn more calories, even while resting!

Balance is Key.
Balance your food intake with your activity level. Weigh yourself daily. If you gain weight after eating certain foods, cut back on them, reduce portions, and be sure to increase your activity level.

Make the Decision that you're Worth It!
You're important, and your health is in your hands. You can lose weight, if you make changes one step at a time. If you fall off the path, return to your new healthy eating plan at the next meal. Don't wait until tomorrow!

Be Patient!
Remember that it took time to gain that weight and it takes time to lose it!


The Bottom Line:
Your weight can be brought under control. Self-assessment and monitoring, motivation, dietary behavioral changes, a well-balanced, moderately low-calorie/low-fat diet and sustained, moderate physical activity, are the keys to your success!