Diet Right Resolutions
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Unleash the New You
The Diet Right Resolutions
Get the skinny on weight loss. Discover what works
for you to improve your chances of losing weight and keeping it off.
According to research or other evidence, the following self-care steps
may be helpful.*
- Aim for total nutrition with a multivitamin: Extra vitamins
and minerals will help ensure your body gets the nutrition it needs,
especially if you are avoiding certain foods.
- Find a diet that fits: For long-term success, choose a
healthy diet that you can stay with.
- Create a custom exercise plan: Exercise you truly enjoy is
much easier to stick to, so find activities that fit your personal
style, fitness level, and workout opportunities.
- Find support: Improve your chances for long-term weight
loss by joining a group while you adjust to new diet and exercise
- Spice up your diet: Adding cayenne pepper to your meals may
help curb appetite and increase calorie burning.
If you’re happy with your weight but looking to maintain…
- Eat healthy: Follow in the footsteps of successful
long-term dieters by avoiding too much fat and eating a regular
- Control appetite by controlling blood sugar: Choose foods
with a low glycemic index to help avoid blood sugar swings that can
- Maintain your weight with exercise: Make exercise a regular
habit to help keep body weight stable.
- Avoid the yo-yo: Adopt realistic diet and lifestyle changes
you can stick with, and get help forming healthier habits, to avoid
frequent ups and downs in weight.
- Spice it up: Add cayenne pepper to your meals to help curb
appetite and increase calorie burning.
*These recommendations are not comprehensive and are not intended
to replace the advice of your doctor or pharmacist. Continue reading
for more in-depth, fully referenced information.
Get Your Diet Back on Track
Lose any extra pounds by eating right, not less:
Make those calories count
Most active women will lose weight eating 1,500 or fewer calories per
day. For an average man, the daily calorie count needs to be below
2,000. Too many refined foods—often high in “empty” calories—can use up
your calorie count without giving your body the nutrients it needs for
optimal health. To make the most of your meals, keep these “best
practices” in mind:
- Estimate your appropriate weight range with a Body Mass Index chart
and calculate your ideal number of daily calories based on height and
age at www.healthierus.gov/dietaryguidelines.
- Eat a variety of nutritious foods and snacks from every food group,
emphasizing fruits, vegetables, whole grains, fat-free or low-fat dairy
products, lean meats, poultry, fish, beans, nuts, and eggs.
- Read labels and compare nutrients. Remember that if a single serving
of a single food item has over 400 calories per serving, it’s high in
- Take a multivitamin and be sure you get other essentials, such as
magnesium, which is easily depleted.
- Choose foods that are low in saturated fats, trans fats,
cholesterol, salt (sodium), and added sugars or corn syrup.
Try these easy ideas to eat right
It’s easier than you think to make good food choices part of your
lifestyle. For starters, check out these simple tips.
- Make a satisfying protein-rich drink or smoothie by blending 2 cups
(473 ml) of low-fat yogurt with 1 cup (237 ml) of crushed seasonal
fruit, a banana, and a dash of soy powder.
- Eat a salad or broth-based soup as a first course so you’ll feel
full, but take in fewer calories.
- Pack healthy “on the go” snacks such as unsalted nuts, carrot
sticks, pears, and apples so you’re not tempted by chips or candy bars.
Change to a lifestyle
Stop thinking about the word “diet” as an unsatisfying set of
restrictions and instead think about long-term changes that lead to
slow, steady weight loss. Create a healthy lifestyle that includes daily
exercise and eat right by making smart choices.
- Choose nutrient-packed foods: Ensure balance and give your body a
full range of protein, fats, carbohydrates, fiber, vitamins, and
- Pay attention to portion sizes: Share a dish when eating out or keep
some for later if the portions are too large. At home, serve reasonable
portions on small dishes (so they look bigger) and avoid second
- Take a walk: Get 30 minutes of moderate physical activity five to
six days per week to use up the calories you take in and prevent weight
gain. Aim for 60 to 90 minutes a day for substantial weight loss.
- Get started: Begin healthful habits today to manage your weight for
the rest of your life. Small steps count, so look for opportunities:
take the stairs, park farther away, walk to shops.
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