EATING WELL AND LOSING THE POUNDS (PART 1)

Okay, when most people think about losing weight and eating, they think about dieting. Well,
unfortunately, all of the fad diets out there tend to cause people to gain weight. Why?

Because they starve them to death and the person eventually breaks down and eats everything
in sight because they are so darn hungry. They also deprive them of the foods that they love.
This is not a way to lose weight, nor is it a way to live. You only cause yourself stress, which
actually causes you to gain weight!

So, in eating right there a few tips that you can follow each and every day and they’re not going
to deprive you of the foods that you love, but treat those foods as luxury items so you enjoy
them that much more.

TIP #1: Eat fresh fruit and vegetables that have high water content. These are foods like
tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea. All of those fresh and
flavorful juicy fruits and veggies are good for you. These items contain about 90 to 95% water,
so you can eat a lot of these and they will fill you up without adding on the pounds.

TIP #2: Eat fresh fruit instead of processed fruit. Anything that is processed as more sugar.
Processed and canned fruits also do not have as much fiber as fresh fruits.

TIP #3: Increase your fiber intake as much as you can. This usually means eating more fruits
and veggies.

TIP #4: Eat more white meat than red meat. White meat includes chicken, fish and some
other fowl. Red meat includes beef and pork.

TIP #5: Be intelligent about what you eat. Don’t eat just to eat. Animals eat on instinct;
people eat when they know their body really needs it. Don’t be an impulse eater.

TIP #6: Watch everything you consume from the food itself to what you top it with.
Garnishments and condiments can sabotage a healthy meal because they are typically high in
fat.

TIP #7: Get a handle on the sweet tooth. This doesn’t mean you can’t have your sweets; just
don’t eat them as a meal. Always remember that these sweets end up adding to an area that
you don’t want them to add to. Don’t deprive yourself either though, because then you’ll eat
twice as many as you should.

TIP #8: Set meal times and stick to them. Try to have your meals at specific times and eat
them at that time. An eating pattern will help you to control what you eat and when you eat it.
Also, it really is better to have 5 small meals a day rather than just one or two huge meals. Just
eating once a day makes your body feel as though it is starving, which packs on fat instead of
using it as fuel. Also, don’t wait until your starving to eat. This only makes you overeat until
you’re stuffed.

TIP #9: Eat only when you are hungry. Be sure to drink a glass of water first to determine if
you really are hungry or if you are really thirsty. Many people have the tendency to eat when
they see food. It doesn’t mean they are hungry; they just want to eat it. Don’t eat anything
you’re offered unless you really are hungry. If you feel you must eat it out of being polite, just
nibble, don’t have a meal.

TIP #10: Try not to snack between meals, but if you must have a snack make sure it is a healthy
one. If you travel a lot try to find healthy snacks and not junk food.

TIP #11: Chocolates should be treated as luxury items. Buy the good stuff and only eat them
every once in awhile. If you really savor each morsel, you’ll experience that much more joy in
eating them and they will taste even better.

TIP #12: Counting calories is a good idea for those must have food items. If it is a packaged
food item, then it will have the calories on the packaging. Be sure to pay attention to serving
sizes in terms of calories as well. An Otis Spunkmeyer muffin is intended to be two servings, so
you have to double the calories listed. This is where food producers get tricky and you can’t fall
in their trap.

TIP #13: Work off the extra calories by the end of the week. If you feel you have splurged too
much this week, be sure to get to the gym or go walking a little longer to work off those extra
calories you have consumed.

TIP #14: Stay away from all things fried. If it is breaded, it is better that it is baked. Fried
foods are immersed in fat and oil. Even after the excess has oil has been drained away, there is
still oil absorbed into the food item itself.

TIP #15: Don’t skip meals. You should have, at the very least, three meals a day, but preferably
five small meals. This will keep you from getting hungry during the day and overeating out of
starvation.

TIP #16: Just like fruits, fresh vegetables are better than those that are canned. It is even
better if you can eat your veggies raw. When you cook them, you cook away the nutrients. If
you must cook them, try to boil them to the point that there is still some crispness to them.
Also, don’t soak them in butter. If you can buy organic and pesticide free veggies, that is even
better.

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