A Healthy 2010

Are you ready to lose those extra ten pounds or more? Did you know that studies have shown that when an individual loses at least 10% of their body weight, they start to see significant health improvements such as decreases in blood pressure, lipid levels, and blood sugar? Join the Live Well “ Lose 10 pounds in 10 weeks” contest to help lose the weight and improve your overall well-being. You can follow this blog for the next 10 weeks to obtain healthy tips, recipes and more. Feel free to comment, ask questions or offer helpful weight loss tips of your own. I look forward to hearing from you and helping you make 2010 a healthier year.

Unfortunately, there is no magic solution to losing weight. To truly lose 1 pound you need to eliminate 3,500 calories. This can only happen by moving more and eating less. So to lose about 1 pound per week, you would need to cut 500 calories per day. This might seem like a huge number but it could mean just cutting down on portion sizes, eliminating or cutting back on sugary beverages; increasing physical activity. I have listed some healthy ways to lose weight. Be sure to follow this blog for the next 10 weeks to obtain healthy tips, recipes and more. Feel free to comment, ask questions or offer helpful tips of your own.

1. Keep a food diary and write down everything you eat for one week. Most people wind up eating 15 percent less than those who don’t record their intake. This is also a good way to recognize what your pitfalls are.
2. Pare down your portions. Remove one-third of the food you are eating on your plate. We are a super sized nation. We eat far more then our bodies need. The more food on your plate, the more you’ll eat regardless of hunger. Serve yourself less and you’ll eat less.
3. Eat on smaller plates. The less food in front of you, the less you’ll eat. Instead of the 10-14 inch dinner plate, serve your main course on salad plates 7-9 inches wide. Try and 8 ounce glass instead of a 16-ounce glass. Especially when it comes to high calorie beverages like soda, juice or alcohol.
4. Fill up on nutrient dense foods. Choose foods that are high in nutrients but usually lower in calories. Fruits and vegetables are a good example. These are volumizers. They help fight disease, lower blood pressure and bad cholesterol and manage diabetes. Aim for 5 servings a day.
5. Fill up on water rich foods first. Dinner salads, vegetable platters and broth based soups. This will fill you up so you’re less likely to overeat your main course.

Be sure to check back for more tips and healthy recipes.