[Written by Peter Nielsen].
Thirty-eight percent of all New Year resolutions center on weight loss, making it the number one goal again for 2015! It’s no wonder, between 1980 and 2000, obesity rates doubled. By 2006, every state reported an obesity rate of at least 10 percent with 23 states reporting an obesity rate of over 25 percent! Currently, approximately sixty million adults in the U.S — thirty percent of the adult population — are obese. Whether you want to lose 5 pounds or 50, losing weight is a difficult challenge, but it can be done.
One pound of fat equals about 3,500 calories so if you cut 500 calories from your typical diet each day, or engage in enough physical activity to burn 500 calories a day, you’ll lose approximately one pound a week. The best method is a combination of both!
• Eat breakfast!
• Eat fish, especially mackerel and salmon, at least twice a week. These contain omega-3 fatty acids, which have a cholesterol-lowering effect. Fish generally provides fewer calories than red meat: 5.2 ounces of grilled hake has 165 calories while 4.6 ounces grilled sirloin steak has 235 calories!
• Bake, poach, steam or grill your food and skip the oil. If you need to use oil for a favorite dish, use olive, grapeseed or canola oils that contain less saturated fat.
• Eat ‘complex’ carbohydrates, like fruit, vegetables and whole-grain bread and cereals. The water and fiber content of fruit and vegetables gives one a sense of fullness with a low caloric overhead. Substitute fatty foods with plenty of fruit and vegetables and you’ll see a big change in your weight and how you feel. The vitamin C and beta-carotene in citrus fruit, cabbage, broccoli, pumpkin, sweet potato, spinach will stimulate your immune function, protect you against colds and prevent the run-down feeling dieting can lead to.
• Chia seeds! They’re packed with antioxidants, have more omega 3 oil than salmon, contain both soluble and insoluble fiber and are a source of complete protein. Grind them up or use them whole in soups, salads, sauces, smoothies, and desserts. They’ll help keep you feeling full for hours, a definite plus when you have a few pounds to shed.
Boost your new, positive eating habits with a minimum of 10 minutes a day of of calorie-burning physical activity. A lot can be accomplished in ten minutes … especially when it comes to burning calories!
• Running for 10 minutes: 160 calories
• Swimming for 10 minutes: 110 calories
• Jogging for 10 minutes: 110 calories
• Cycling for 10 minutes: 99 calories
• Walking at 3.7 mph for 10 minutes: 44 calories
That 500 calories per day reduction is as simple as cutting out one piece of pizza or it’s equivalent and ten minutes of running!
A healthy diet and consistent physical exercise, your best tools for your weight loss goals!
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[Written by Peter Nielsen].