Eating to Lose Weight Tips

Walking

Walking is one of the best overall exercises and helps the entire system function better. The metabolism is increased while walking; thus, fat is burned up and weight loss is promoted. Blood pressure, blood cholesterol, and sugar levels tend to fall. Walking builds up the heart muscle and keeps the arteries clear and elastic. Walking helps increase the oxygen supply to the blood, thus bringing more oxygen to the heart. It also increases the capacity of the lungs, making more oxygen available to the circulatory system.

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Don't Eat When You Are Bored

Instead of eating when you are bored:

- engage in other pleasurable activities.
- call or visit a friend.
- take up a hobby or special project.
- get out of the house.
- consider possibilities such as community activities and courses at a local school or club.

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Don't Skip Meals

Regular meals and small snacks allow you to control extreme hunger that often results in binge eating. For example, skipping breakfast and lunch is likely to result in an evening of constant eating. Plan to eat every three to five hours.

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Non-Fat Toppings

Use a little lemon juice, dried herbs, thinly sliced green onions, or a little salsa as a nonfat topping for vegetables or salads.

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Undieting

Chronic dieting causes your metabolism to slow down which in turn can cause weight gain after you stop the diet. The best way to manage your weight is to stop dieting and deal with the issues that cause you to overeat in the first place. Most people find that their weight stabilizes once they confront these issues.

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Reducing Fat in the Diet

Some ways to reduce fat in your diet are by using reduced-fat or nonfat salad dressings, using nonfat or lower fat spreads, such as jelly or jam, fruit spread, apple butter, nonfat or reduced-calorie mayonnaise, nonfat margarine, or mustard.

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Weight Gain

Deal with small weight gains immediately. It's normal for weight to fluctuate, but set a top weight limit for yourself. Once your weight hits this point, be ready with a plan to reduce this weight immediately. For example, you might exercise more, have no desserts for two weeks, or cut back on portions.

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Weight Gain and Stress

Learn to deal with life's problems without turning to food. Occasionally, it's okay to take a break with a cup of tea and a few cookies, however, if you are repeatedly overeating in response to stress and anxiety, you may want to seek some professional counseling.

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Low Fat Baked Potatoes

To top baked potatoes, use plain nonfat or low-fat yogurt, nonfat or reduced-fat sour cream, nonfat or low-fat cottage cheese, nonfat margarine, nonfat hard cheese, salsa or vinegar.

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Calcium may help

After using mice who modeled the obesity patterns of humans (the mice had been genetically engineered to express a gene called agouti in their fat cells, which normally operates in human beings but not mice) the scientists put these mice on a low calorie diet for 6 weeks. This diet consisted of 70% of their normal daily intake. To create a ‘controlled group' the scientists limited the calcium intake of one set of mice.
The mice who were controlled lost about 8% of their body fat, and 11% of their weight. The calcium increased study group lost 60% of their body fat and 25% of their weight.While not yet considered a treatment option, this amazing research gives a bright outlook for the millions of obese and severely obese people in America.

Now people really will begin to smile when the cameraman yells “Say cheese”.

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Low-Fat Treats

Here are some low-fat treats: fig bars, vanilla wafers, ginger snaps, angel food cake, jelly beans, gum drops, hard candy, puddings made with low-fat (1 percent) skim milk, nonfat frozen yogurt with a fruit topping, or fruit popsicles. Try pretzels or popcorn without butter or oil for an unsweetened treat.

Eat in small amounts.

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