Research shows that dieters who ate the most dietary fiber had the greatest amount of weight loss and is inversely related to obesity, meaning lots of fiber equals lots less weight and body fat.
Wellness Tips Archive
#1: Eat breakfast every day. Skipping breakfast promotes weight gain. An early start on eating also keeps your metabolism more active throughout the day.
#2: Starting your day with a meal that includes quality protein like eggs can help reduce hunger and the number of calories you eat by 18 percent, according to a study in Nutrition Research.
#3: Researchers at the University of Vermont found that when study participants cut their TV time in half, they burned an extra 120 calories per day, which is equal to about one pound of weight loss every month.
#4: Research shows that dieters who ate the most dietary fiber had the greatest amount of weight loss and is inversely related to obesity, meaning lots of fiber equals lots less weight and body fat.
#5: A recent study found that logging what you eat doubles the number of pounds lost. Jot down what time you eat, what and how much you eat, and how you were feeling when you ate.
#6: The goal for most of us is not to first and foremost lose weight, but to make changes to our lifestyles that improve our overall health.
#7: Switching from a typical American diet higher in disease-causing saturated and trans fats, processed carbs and packaged foods, to more lean proteins (such as fish and beans), whole grains, fruits and vegetables can change your body composition, if not your weight.
#8: Stretching exercises done twice a week helps keep flexibility, which is very important. Consider 10 minutes of stretching twice a week to improve your flexibility.
#9: As you age, practice balance exercises to help prevent falls and injuries such as walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands.
#10: Adults need at least 30 minutes of moderate-intensity aerobic activity (i.e., brisk walking) at least five days a week plus strength building exercise on 2 or more days a week that work all major muscle groups.
#11: Short on time? Exercise for 10 minutes three times a day for a total of 30 minutes. A brisk walk will do it.
#12: Sometimes our body sends out mixed signals and we can confuse hunger with thirst. So if you can’t figure out why you’re starving already, try downing eight ounces of H2O first.
#13: Getting the recommended 5-9 servings of fruits and vegetables each day will add fiber and volume to your diet and satisfy hunger better.
#14: Your stomach is only the size of your fist, so it takes just a handful of food to fill it. Eat smaller portions and wait about 20 minutes. It takes this long to realize that your hunger is satisfied.
#15: Don’t give in to your bad urges at the supermarket. I you buy it you will eat it. Make a list and stick to it.
#16: Carry food with you. Having water and healthy snacks close at hand will avoid vending machine and fast food stops.
#17: Getting enough protein, like yogurt, nut, beans, or cheese, helps preserve muscle mass and encourages fat burning while keeping you feeling full.
#18: Stock your kitchen with healthy foods that can be prepared quickly.
#19: Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight.
#20: The faster you eat, the more weight you may gain. It takes 20 minutes for your body to register how full you are. To slow yourself down, try sipping water between each bite of a meal.
#21: Get enough sleep. At least seven hours a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for high calorie foods.
#22: Avoid fad diets. The real goal is to lower your daily intake by about 100 calories, which will result in about a 10 pound weight loss over a year.
#23: Keeping a food journal where you record everything that you eat can help you understand exactly what your eating patterns are. A recent study found that logging what you eat doubles the number of pounds lost.
#24: Researchers found that for sedentary people, even a few minutes of daily stair climbing - a vigorous but easily accessible form of exercise - can improve cardiovascular health.
#25: Joggers have it made. Not only do they tend to weigh less, be nonsmokers, have fewer chronic health problems and enjoy better overall health than their non-jogging peers, they have stronger bones as well.
#26: Exercise improves mood. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.
#27: If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
#28: Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
#29: Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
#30: Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently.
#31: Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.
#32: Exercise and physical activity can be a fun way to spend some time with family or friends in a fun social setting. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy.
#33: Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more.
#34: Build your strength while watching your favorite TV shows. Do push-ups, abdominal crunches, lift dumb bells or other exercises during commercials. While you watch, you can walk or run in place, do standing lunges, do triceps dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption.
#35: It takes about four weeks for the body to adapt to lifestyle changes. That's why people who give up on their fitness programs tend to do so within the first 30 days. Try to stick with a program for a month.
#36: Research shows that regular aerobic exercise boosts mood and relieves stress.
#37: Keep a positive attitude studies have shown that people who have a positive attitude tend to live longer, and lead healthier and happier lives.
#38: Stick to the diet basics such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.
#39: Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full color palette. For even more health benefits, aim for nine servings a day.
#40: Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.
#41: If you want to live a long, healthy life, make sure you’re among the nonsmokers. Smoking contributes to heart disease, osteoporosis, emphysema and other chronic lung problems, and stroke. It makes breathing during exercise much harder and thus can make activity less enticing. It appears to compromise memory, too.
#42: One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.
#43: Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring. Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
#44: Having a positive outlook on life and not taking things personally can reduce stress. Let go of the things that you cannot change.
#45: Staying properly hydrated is essential. Since the body is mostly composed of water, it serves to carry oxygen, nutrients and glucose to cells providing energy, cushioning joints and fortifying muscles. Dehydration can leave a person mentally and physically drained.
#46: Chronic stress robs, drains, taxes and sickens individuals if it is left unresolved. By participating in activities that work together to reduce stress, life’s problems can be viewed more realistically, and a person will feel more in control of managing them.
#47: Resist the temptation to skip meals. Make sure foods eaten are healthy options that you watch portion sizes. This will give you the energy needed throughout the day and help avoid sharp dips and spikes in your blood sugar.
#48: Regular self-exams and professional screening for various types of cancers — such as cancer of the skin, colon, prostate, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful.