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The Best Advice On Losing Weight and Staying Slim

1 Keep a food journal. Writing down what you eat as well as when you eat can clue you into patterns (emotional eating and late-night snacking). (Jan. 1986)2006update A slew of high-tech devices make food journaling fun. Make a photo food journal with a camera phone (myfoodphone.com).

2 Opt for preserves instead of high-fat spreads like butter or margarine. You'll consume fewer calories and fat. (July1988)

3 Eat breakfast to maximize your weight loss. Research shows that skipping this important meal may cause you to overeat later in the day. (Jan. 1990)

4 Dont allow your daily calorie intake to drop below 1,200 calories. This is the minimum your body needs simply to function. Severe calorie restriction wont help you sustain weight loss, because it actually slows down your metabolism, sending your body into starvation mode as it tries to conserve energy. (Feb. 1983)

5 Eat plenty of good-for-you whole grains. Despite misconceptions that carbohydrates are evil and fattening, not all carbs are bad for you. Whole grains and breads are satisfying, heart-healthy choices that keep you full so you don't overeat and put on pounds. (April 1993) note For healthy carb recipes, turn to Superfast Suppers (page 136).

The Best Advice On Preventing Disease

6 Get plenty of calcium to lower your risk of osteoporosis, which decreases bone mass and makes bones more fragile. (June 1985)
2006 UPDATE The RDA for women ages 1930 is 1,000 milligrams daily.

7 Eat fish for a stronger heart. Fatty,cold-water fish like salmon and sardines is a great source of cholesterol-lowering omega-3 fatty acids. (Feb.1987)
2006 UPDATE Fats that are polyunsaturated also found in soybeans, canola, walnut and flaxseed are being investigated for their ability to fight cancer.

8 Rethink bad food myths. Rumor has it you should avoid avocado due to its fat content. However, the fat is primarily monounsaturated, which helps lower your risk for developing heart disease. (June1995)

9 Choose foods with a fiber content of at least 2 grams per serving. This nutritional superstar protects you from heart disease, and its your No. 1 ally in weight loss. High-fiber foods are bulkier, making you feel fuller on fewer calories. (June2004)

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