Home
>
Weight Loss
>
Eating Healthy Diet Tips

Eating Healthy Diet Tips

Some (not so) Silly Diet Tips and Why They're Not

At first glance some of these diet tips may seem downright silly. You may find yourself thinking, "That's couldn't possibly make enough of a difference. Plus I'd feel silly doing it." I have a response to those negative thoughts. First, the longest journey begins with a single step. And second, would you rather feel silly being overweight and unfit or doing something about it?

Diet Tip 1: Fidget

Every little movement burns calories. Twiddle your thumbs. Squeeze one of those little exercise balls while you watch TV to burn calories and tone your arms at the same time. Take that more distant parking spot. Walk wherever possible. Even if you have physical limitations, you can tailor a program to your needs. Move whatever you can, whenever and wherever you can. And just think - laughing is good exercise. It's like jogging on the inside.

Diet Tip 2: Portions and Proportions

Pay attention to portion sizes according to the eating plan you choose. Use a normal size plate ? don't supersize it! One plan suggests that ? of the plate should contain protein and the rest should be fruits and vegetables. You can weigh your food, at least until you become attuned to proper portion sizes or use some of the simple guidelines like "3 oz. of protein is about the size of your palm or a deck of playing cards" or "one serving of rice is the size of a tennis ball".

Diet Tip 3: Eat More Slowly

This allows your body the several minutes it takes to signal your brain that it is full.

Diet Tip 4: Substitute Low Calorie Density Foods for High

Choose foods with a low calorie density ? foods that have fewer calories relative to their weight. "If you decrease the energy density of your diet,

caloric intake will decline", says Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and co-author along with Robert Barnett of The Volumetrics Eating Plan.

Think lower cal fruits, vegetables like salad greens and broths. What these foods have in common is the magic diet ingredient, water! Water has zero calories, so the more volume represented by water, the less room there is for calories. Water also creates a feeling of fullness, helping one to eat less.

Fiber is another low calorie density food. In this category, we again find many fruits and vegetables, as well as whole grains, such as whole wheat bread or pasta, whole grain cereals and brown rice. A study at Tufts University in Boston found that increasing daily fiber intake by 14 grams resulted in a

10% decrease in total calorie intake and a weight loss averaging one pound a month. This is a very small diet change to make. Substitute about 28 calories of fiber for some high calorie density food you have been eating.

Diet Tip 5: Be Aware of What You Eat

Keep a food diary (and be brutally honest ? no one else needs to see it). Don't forget the spoon that you licked while putting away the leftovers or the sampling(s) you had while adjusting the seasoning. The purpose is not only to monitor your food intake but to identify what circumstances tempt you to overeat or eat unhealthily. Keep a food diary long enough and patterns will start to emerge.

Diet Tip 6: Try New Spices and Herbs in Place of Butter and Salt

Try some new spices and herbs and cut back on the butter and salt. You might be surprised to learn the antioxidant strength of some herbs ? another reason to add more to your diet. When food tastes different or more flavorful, we tend to savor it more and eat more slowly.

Diet Tip 7: Add Variety

Along the same lines, The American Dietetic Association recommends increasing variety. Occasionally adding a single new food to your routine can end monotony and increase nutrition.

This year's ADA "Get a Taste for Nutrition" campaign suggests adding a new fruit, vegetable or grain to your shopping list each week. Among its suggestions: kumquat, passion fruit and pomegranate for fruits; kohlrabi, bok choy, jicama and parsnip from the vegetable aisle; and quinoa, flaxseed, amaranth and bulgur for new grains.

This article is for informational purposes only. It does not purport to offer medical advice.

Jean Bowler is a life long fitness freak. She was a ballet dancer and teacher, a private fitness trainer and more. Visit her site, http://www.ageless-beauty.com for advice on diet and nutrition, skin care and more.

recurring cleaning service Wilmette ..

In The News:

Google's discontinued Nest thermostats still secretly upload home data to company servers despite losing smart features, raising serious privacy concerns.

New Android malware NGate steals NFC payment codes in real-time, allowing criminals to withdraw cash from ATMs without your card. Learn protection tips.

DoorDash confirms data breach exposing customer names, emails, addresses after social engineering attack. Learn how to protect yourself from scams.

Concerned about Google's AI scanning your Gmail? Learn how to disable Gemini features that access your emails, Drive files and Chat messages for privacy.

Google warns Android users about dangerous fake VPN apps hiding malware that steals passwords, banking details and personal data from phones and tablets.

Apple's digital passport feature lets iPhone users breeze through TSA checkpoints this holiday season using Digital ID technology at 250+ airports.

A new phishing scam targets family photos with fake "Cloud Storage Full" alerts. Criminals steal credit card information through fake sites. Learn protection tips.

South Korean scientists create ultra-thin fabric muscles that turn clothes into robotic assistants, lifting 33 pounds while weighing under half an ounce.

Archer Aviation has acquired Hawthorne Airport for $126M to launch an LA air taxi network ahead of the 2028 Olympics, featuring AI-powered eVTOL operations and next-gen aviation tech.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Fake AI apps disguised as "ChatGPT" and "DALL·E" are flooding app stores with dangerous malware that steals data and monitors users without detection.

Fake buyers demand specific vehicle reports from unknown sites to steal credit card information from car sellers, but warning signs can help identify these scams before paying.

Android users can now manage apps across multiple devices more easily with Google Play Store's updated remote uninstall button in the latest update.

NASA's Perseverance rover discovers shiny metallic rock on Mars that could be a meteorite from an ancient asteroid, containing high levels of iron and nickel.

Holiday scams spike during Black Friday and Cyber Monday as criminals exploit your leaked personal data. Learn how to protect yourself from fake stores and phishing.

Commerce Department proposes TP-Link router ban over Chinese security risks. Learn how this potential prohibition could affect your home network and devices.

Hyundai AutoEver America suffered a data breach affecting 2,000 current and former employees, exposing names, Social Security numbers and driver's license information.

Washington court rules automated license plate reader images are public records, even when stored by vendors like Flock Safety, setting precedent for transparency.

Fake airline texts claiming flight cancellations are targeting travelers with convincing scams. Learn how cybercriminals steal personal data and credit card info.

Discover how iOS 26's new Adaptive Power feature automatically extends iPhone battery life by learning your usage patterns and adjusting performance intelligently.

New TikTok malware campaign tricks users into running PowerShell commands that download Aura Stealer, which steals credentials and authentication tokens.

Gaia Family offers fixed upfront pricing for IVF cycles with unlimited embryo transfers and financial protection, partnering with over 100 U.S. fertility clinics.

The Jetsons Act aims to position Pennsylvania as a leader in advanced air mobility by establishing regulations for hybrid ground-air vehicles.

Fake Geek Squad invoice emails are targeting users with convincing charges and urgent phone numbers to steal personal information and money.

Fox News Digital's artificial intelligence newsletter digs into a robot in Russia that faceplanted, George Clooney's alarm and OpenAI's rivalry with the New York Times.

Eating Healthy Diet Tips

Weight Loss