March 19th, 2011

Several new strategies have recently been presented to help control your weight, and they are gaining credibility in the scientific community. Most prominent among them are the following:
- Eat breakfast. According to new Mayo Clinic research, you’ll be more likely to burn fat if you eat this meal. People who chronically skip breakfast burn an average of 150 fewer calories per day than regular breakfast eaters. The proposed reason? Breakfast eaters awake with a souped-up metabolism; breakfast skippers greet each day cold and tired with the “metabolic furnace” set on low until lunch.
- Eat wet foods. Try a juicy apple or cup of soup instead of a dry granola bar or bag of popcorn. Recent experiments show that water content within foods plays a critical role in weight control. Dehydration stimulates the appetite, and eating foods with high water content will make you feel full even more than drinking water to wash down dry foods with the same calorie count.
- Eat large servings of low-calorie foods rather than small amounts of calorie-dense foods. You’ll feel fuller on fewer calories.
- Don’t eliminate fat. It adds flavor, and if fat levels get too low, biochemical systems trigger intense pig-out cravings. Keep fat calories to 20-30 percent of your total, and boost your fiber intake.
- Eat more monounsaturated fats. New research seems to indicate that eating monounsaturated fats, such as olive oil, works better in delaying hunger cravings than other fats.
- Eat nuts. Studies show that a well-timed handful of nuts satisfies the appetite and prevents overeating.
- Narrow your choices. If it’s not there, you won’t eat it. Don’t stock your kitchen with foods you’d best avoid. If you don’t have all kinds of choices, you won’t be so intrigued by feeding options, and as a result you may eat less.
- Eat a well-rounded diet. Never eat fewer than 1,000 calories per day.
- It’s better to burn calories than to cut them. If you eat fewer calories, your body compensates by slowing its metabolic rate, leaving you sluggish, cold, and craving more. Exercising helps boost metabolism and counteract any fat-guarding legacy you may have inherited.
- Lift weights. A Tufts study of women who took up moderate weight lifting found they averaged 35 percent to 76 percent increases in strength, improved their balance by 14 percent, and boosted bone density by 1 percent. Muscle mass increases basal metabolic rate, and hence, more calorie burning.
- Start fidgeting. A recent study suggests that constantly repeated mini-movements, such as those you make when fidgeting, may play a tremendous role in weight control. Every little motion adds up. Walk around while talking on that cordless phone. Keep walking while brushing your teeth. Every little bit counts.

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This entry was posted on Saturday, March 19th, 2011 at 9:50 am and is filed under Weight Loss. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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