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Posts tagged ‘diet plan’

10 Tips for a Healthy Diet

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

  1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
  2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
  3. Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
  4. Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
  5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.
  6. Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
    Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
    Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
    If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
  7. Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
  8. Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
  9. Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
  10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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How to Trim Your Waist in Only 24 Hours

Lose Belly Bloat Fast!

Lose Belly Bloat Fast!
Need to lose a few inches off of your belly before that big event but don’t have hundreds of bucks for a “body wrap”? Well here you have it! Just realize this is only “water weight” and bloating NOT FAT. It will come back in a few days time. But hey, you’ll look great in that slinky outfit and no one will be the wiser!
Difficulty: Moderately Easy


Things You’ll Need:

  • neoprene belt
  • lots of water
  • gas-x
  1. 1

    Ok, what we’re trying to do here is sweat out extra water and reduce belly bloat. But you’re going to have to work for it! Put on that neoprene belt, wrap it good and tight and let’s start moving! Take a jog, jump rope, put in your favorite aerobic¬†exercise dvd; it doesn’t matter what you do as long as you’re doing some good cardio and working up a sweat.

  2. 2

    While you’re getting your cardio on, don’t forget to drink lots of cool water to keep you hydrated. Believe it or not, the more water that goes in your body, the more water will come out. Crazy right? When your body senses that you are guzzling all of that water it feels like it’s in no danger of dehydration and lets go of some of its emergency stores. So keep that bottle in your hands all day to prevent dehydration.

  3. 3

    Now, take some Gas-X (follow the instructions on the box). This way if you have any gas related bloating in your belly, the gas-x will dissolve those air bubbles and deflate the bloat.

  4. 4

    Eat fruits and veggies all day long for the next 24 hours, no exceptions! Choose fruits that have a high water content like melons and citrus fruit. Bananas are also good because potassium helps get rid of bloating. And of course, absolutely NO SALT and NO SODA! Salt makes you retain water and soda causes air bubbles in your intestines that will add inches to your waist.

  5. 5

    When you remove your belt before you go to bed you should have a really gross, sweaty belly. But that gross, sweaty belly should look noticeably thinner and flatter. If you still can’t squeeze into that dress, Spanx are your best friends! Go right to the store and buy a good pair to wear under your clothing. Personally, I would do that anyway. Think about it: if you lose 3 inches off of your waist from the bloat reduction plan and then put on some shapewear and trim off another 3 inches, you’re going to look 6 inches smaller. That’s a pretty dramatic difference!

Tips & Warnings
  • This WILL COME BACK! It is in no way a permanent solution for weight loss.
  • As with any other diet or exercise program, you should be under the supervision of a qualified physician.
  • Dehydration is a real risk when working up a sweat. Be sure to stay well hydrated. If you feel faint, weak or very thirsty stop and call your doctor right away.
  • This advice is not intended to be long term weight loss or exercise advice. Do not practice this bloat reduction method more than once per month.

This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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