Americans are getting fatter and the conventional wisdom may not be helping. Scientists are clear that the "so-called" facts about obesity are oversimplified. Of course, diet and exercise matter. What goes in and out does influence storage. Yet, scientists now know that body composition, genetic tendencies and hormones influence our waistlines. Willpower is only a piece of the puzzle.
According to the federal Centers for Disease Control and Prevention as many as 65 percent of Americans are overweight or obese today. Yet, the risks are growning. The American diet is not without blame but banning junk foods and disclosing caloric values on labels may not be the answer. In fact the rise in obesity may have more to do with our sedentary life styles than diets high in junk food.
But losing weight is harder than gaining so eating well during the process protects our bodies and brains. Below are the suggestions proven my research to help people lose weight.
Eat 5-6 small meals daily. Or eat no more than 4 times a day.
Eat breakfast every morning.
Eat lean protein at every meal.
Eat vegetables or fruit at every meal. Fill ½ your dinner plate with vegetables.
Drink enough fluid. Choose water, sparkling water, and unsweetened iced green, black or herb teas. Add lemon, lime or a bit of berry juice for flavor. Enjoy a cup or two of coffee or tea with low-fat milk. Avoid sweet drinks of all kinds, including juice and sports drinks.
Avoid processed foods made with white grains and white sugar. For a sweet tooth have a piece of dark chocolate and a few nuts. Choose chocolate with 70% or more cocoa butter.
Benefit from red wine or other alcohol by drinking it with meals. Daily recommendation: One 5 oz glass for women and two 5 oz glasses for men.
Take your supplements everyday.
Journal. People who journal lose weight.
Exercise 5-6 days a week. Start slow…
Join a weight loss group or start one with friends.