10 Tips to Lose Weight for GoodBy Dr. Mark Liponis, PARADE Magazine
PARADE
PARADE
Forget all the complicated eating plans or one-size-fits-all diets. These simple rules are the key to a lifetime of healthy eating:
1. Know how many calories you need to eat each day.
2. Eat 5 or 6 small meals throughout the day.
Letting yourself get too hungry causes a drop in blood sugar and can lead to bingeing. Keep snacks to approximately 200 calories each and make sure they combine protein, carbs and healthy fats.
3. Consume 5 or 6 servings of fruits and vegetables every day.
There is no replacement for these nutritional powerhouses, filled with fiber, vitamins and antioxidants. (Dark-colored fruits and vegetables are best.)
4. Become a label-reader.
Eliminate trans fats and saturated fats. Aim for a diet of 40% carbohydrates (whole grains and fruit), 30% lean protein (chicken breasts and turkey) and 30% healthy fats such as olive oil.
5. Choose healthy carbs.
Switch to whole grains—wheat bread, brown rice, fruits and vegetables, for example. Eliminate refined carbs such as sugar and white flour. Limit alcohol consumption, which is fairly high in calories.
6. Practice portion control.
A serving of protein should be about the size of your palm, and a serving of carbs is no larger than a fist.
7. Eliminate sugary drinks and fruit juices.
Switch to diet sodas and water. Aim for 8 glasses of water a day.
8. Eat fish three times a week.
Deep-water fish that contains omega-3s will protect your heart from disease. Look for wild salmon, mackerel and sardines. You also can get omega-3s from fortified eggs.
9. Carry healthy snacks with you.
Fill small bags with almonds or walnuts, or keep a low-fat yogurt handy to stave off candy and cookie temptation. Other good choices: apple slices with a spoonful of peanut butter or low-fat string cheese.
10. Allow yourself a treat.
It’s natural to splurge now and then, just don’t use it as an excuse to binge.
Get Fit Kit
You don’t have to buy expensive equipment or join a fancy gym. Start simply with...
A pedometer: Track the number of steps you take each day. Less than 4,000 steps is sedentary. Optimum goal: 10,000. Aim for 500-step increments, easily achievable if you park your car farther away or use the stairs.
A pair of sneakers: Look for sneakers with firm support at the heel, cushioning to absorb shock and enough room to wiggle your toes.
Comfortable clothes: If exercising outdoors, dress warmly, including hats and gloves; indoors, look for moisture-wicking fabrics.
Light hand weights: Women, try two gradations: 3 and 5 pounds; for men, 5 and 8 pounds.
Get Inspired!
Here’s some advice from the three athletes on our expert panel.
“A good workout can be relaxing—and we all need to break a sweat every now and then,” says Cleveland Cavaliers superstar LeBron James, the youngest player ever to win NBA Rookie of the Year.
“Exercise has to be a central part of your life,” says Misty May-Treanor, gold medalist for beach volleyball in the 2004 Olympics. “Eating well and leading a healthy lifestyle help create a foundation for success.”
“You gain self-confidence and strength to face life’s challenges when you choose to be active,” says Kerri Walsh, also winner of a gold medal for beach volleyball in the 2004 Games
2. Eat 5 or 6 small meals throughout the day.
Letting yourself get too hungry causes a drop in blood sugar and can lead to bingeing. Keep snacks to approximately 200 calories each and make sure they combine protein, carbs and healthy fats.
3. Consume 5 or 6 servings of fruits and vegetables every day.
There is no replacement for these nutritional powerhouses, filled with fiber, vitamins and antioxidants. (Dark-colored fruits and vegetables are best.)
4. Become a label-reader.
Eliminate trans fats and saturated fats. Aim for a diet of 40% carbohydrates (whole grains and fruit), 30% lean protein (chicken breasts and turkey) and 30% healthy fats such as olive oil.
5. Choose healthy carbs.
Switch to whole grains—wheat bread, brown rice, fruits and vegetables, for example. Eliminate refined carbs such as sugar and white flour. Limit alcohol consumption, which is fairly high in calories.
6. Practice portion control.
A serving of protein should be about the size of your palm, and a serving of carbs is no larger than a fist.
7. Eliminate sugary drinks and fruit juices.
Switch to diet sodas and water. Aim for 8 glasses of water a day.
8. Eat fish three times a week.
Deep-water fish that contains omega-3s will protect your heart from disease. Look for wild salmon, mackerel and sardines. You also can get omega-3s from fortified eggs.
9. Carry healthy snacks with you.
Fill small bags with almonds or walnuts, or keep a low-fat yogurt handy to stave off candy and cookie temptation. Other good choices: apple slices with a spoonful of peanut butter or low-fat string cheese.
10. Allow yourself a treat.
It’s natural to splurge now and then, just don’t use it as an excuse to binge.
Get Fit Kit
You don’t have to buy expensive equipment or join a fancy gym. Start simply with...
A pedometer: Track the number of steps you take each day. Less than 4,000 steps is sedentary. Optimum goal: 10,000. Aim for 500-step increments, easily achievable if you park your car farther away or use the stairs.
A pair of sneakers: Look for sneakers with firm support at the heel, cushioning to absorb shock and enough room to wiggle your toes.
Comfortable clothes: If exercising outdoors, dress warmly, including hats and gloves; indoors, look for moisture-wicking fabrics.
Light hand weights: Women, try two gradations: 3 and 5 pounds; for men, 5 and 8 pounds.
Get Inspired!
Here’s some advice from the three athletes on our expert panel.
“A good workout can be relaxing—and we all need to break a sweat every now and then,” says Cleveland Cavaliers superstar LeBron James, the youngest player ever to win NBA Rookie of the Year.
“Exercise has to be a central part of your life,” says Misty May-Treanor, gold medalist for beach volleyball in the 2004 Olympics. “Eating well and leading a healthy lifestyle help create a foundation for success.”
“You gain self-confidence and strength to face life’s challenges when you choose to be active,” says Kerri Walsh, also winner of a gold medal for beach volleyball in the 2004 Games
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