Foods such as breads, whole grain and pasta, brown rice, oatmeal, vegetables, fruits and legumes all have in common an essential nutrient: fiber. Fiber helps to reduce cholesterol levels, control blood sugar levels and fill you up. Look for products containing 2 grams or more of fiber per serving. Studies show that women who eat more fiber are two times less likely to be obese than those who eat less. There are ways to eat more fiber.
1. Enjoy a bowl of hot oatmeal for breakfast or as a snack in the afternoon, with fresh blueberries. For porridge containing the maximum fiber, use rolled quick oats and not instant. Or, try grain couscous for breakfast to start the day with a good dose of fiber.
2. Add life to your salad and 100% whole wheat pasta by incorporating a variety of chopped vegetables like carrots, celery, tomatoes, cucumber and a can of chickpeas that are rinsed well. Experiment with your food by adding fiber to your usual everyday meals.
3. Prepare sautéed broccoli, cauliflower, Chinese cabbage, red peppers and onions and serve over 125 ml (1/2 cup) brown rice as a side dish.
Foods with high water content
foods that contain lots of water tend to be low in fat and calories. Fill in dark green leafy vegetables such as romaine lettuce, spinach and kale with fruits rich in water such as oranges, strawberries and apples. Homemade broth based soups are also excellent choices.
Here’s are a few tips how to incorporate more into your diet:
1. Eat a good big salad in dark green leafy vegetables that are not filled with creamy filling, croutons or bacon, make your own pad with a drop of balsamic vinegar and dried Italian seasoning. If you choose a commercial variety, use only 25 ml at a time.
2. Fill half your plate with vegetables rich in water like zucchini and tomatoes. Eat more if you are still hungry; fruits and vegetables are very low in calories which means you can eat as much as you can without gaining weight.
3. Start your meal with a broth-based low-sodium broth. Find a broth recipe with either chicken, vegetable or both. Broth will calm down your appetite and will make you eat less main course dishes.
4. Drink water throughout the day. People often mistake thirst for hunger. So next time you have the munchies, drink a glass of water first and then wait at least five minutes to ensure that you are really hungry. If this is your case where you get hungry a lot during the day then try eating fruits rich in water and, of course, drink as much water as you can.
Eat foods in their natural form; overly processed foods usually contain very few nutrients and high in sodium, fat and additives. Read the label. If you find there are too many ingredients, especially if they have complicated names, there is a good chance that the food has lost most of its edible parts. Eat more foods in their natural form, as often as possible.
Here’s how to incorporate more of these foods in your diet:
1. Buy fresh vegetables and fruits and eat them whole, skin and all if the fruit allows.
2. Choose whole grains such as 100% to 100% whole wheat, quinoa or cornmeal. Whole grains are healthier for you as the most nutritious part of the grain is still intact.
3. Eat beans and legumes such as kidney beans and lentils or nuts and seeds, as often as possible. These foods usually retain all their natural ingredients.
For best results, incorporate physical activity into your weight loss program. Adults need 30 to 60 minutes of physical activity per day, most days of the week. Walk, dance, swim, cycle, and make your heart start pumping!
If you have a jogger friend who is loosing weight then why not get you friend a gift for joggers. They will really appreciate it and they will be more motivated to keep jogging, get their diet in check and loose weight.