“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. When you switch the portions of grains and vegetables on your plate, you'll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category.” — Younkin
The average-priced stair master is a little smaller than the one you'd find at a commercial gym. The step range is 26 to 162 steps per minute and it comes with 10 total workout programs. .
“The ‘calorie in, calorie out’ approach fails, because it disregards how food affects our hormones and metabolism. Pay attention to food quality.”
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The Mediterranean diet is taking a page out of the eating patterns of those in the Mediterranean, which includes high intakes of plant-based foods. Although nothing is technically off limits, this diet recommends only eating poultry, eggs, cheese, yogurt, and red meat in moderation.
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Studies overall show that doing moderate-intensity aerobic exercise such as walking for 30 minutes a day, five days a week—the amount recommended for good health—typically produces little or no weight loss by itself.
Most experts believe that you should not lose more than 2 pounds per week. This can mean that you are losing water weight and lean muscle mass instead of stored fat. It can leave you with less energy and cause you to gain the weight back.
How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass -- even experienced bartenders.
Whichever weight loss plan you choose, try to ensure that at the end of the plan you make some long-term healthy diet and lifestyle changes so that you can keep the weight you have lost off.
Obesity is the second leading cause of preventable deaths in the United States (tobacco is the first). People who are obese have much higher risks of many serious health problems than nonobese people. The most devastating of these health problems include the following:
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Foods high in fiber will help you feel fuller longer and help reduce sugar cravings, plus fiber has been proven to balance blood sugar, lower cholesterol and more. The average person only gets 15–20 grams of fiber each day when they should be getting 30–40 grams daily from a variety of high-fiber foods.
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To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. 11. Cut down on alcohol
Scientists have shown over and over again that lifestyle changes that include an appropriate healthy diet and the right exercise regimen will help attain a 5-10 percent weight-loss. In addition, any legitimate weight-loss program should promote these lifestyle changes as the first step in attaining weight-loss. They are absolutely indispensable. They work on their own when the planned weight-loss is 5-10 percent of body weight and are always used in conjunction with other measures (weight-loss medications or bariatric surgery) if a more significant weight-loss is needed or when lifestyle changes by themselves did not achieve the medically required weight-loss goal.