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The following article was published in Your Health Magazine. Our mission is to empower people to live healthier.
Meredith Hill, RDN
Weight Control Tips For Women
Bluepoint Medical Associates
. https://www.bluepointmed.com/

Weight Control Tips For Women

When it comes to nutrition and weight control, the key is to focus on all the goodness that we can have instead of dwelling on all the stuff we can't have. Keeping a positive attitude towards food will not only help reduce your stress level, it will set you up for long-term success. Incorporate the following five tips on a daily basis to set the stage for a healthy lifestyle

  1. Protein is power. Protein plays a crucial role in weight control, building muscle and overall health. A common misconception women have is that eating protein will cause you to look bulky, which is not the case. It can help you lose weight by giving you a sense of fullness and preserving your lean body mass. Protein also burns more calories just to be digested and used by the body. To ensure the best quality protein, buy wild-caught seafood, free-range poultry, grass-fed beef, and organic dairy.
  2. Fiber is filling. Fruits and vegetables are your best bet for “good carbs” when it comes to watching your weight. Try to aim for a 3 1 ratio of vegetables to fruit; for every three servings of veggies you eat, you can have one serving of fruit. According to the Institute of Medicine, women need 25 grams of fiber every day. Eating fiber-rich foods can help you feel fuller for longer on fewer calories, thus decreasing the total amount of calories consumed.
  3. Healthy fats are your friend. The right kinds of fats are needed to absorb vitamins A, D, E, and K, for proper nerve function, and may raise your HDL (good) cholesterol levels. When you eat fats as part of your meal, they slow down absorption so that you can go longer without feeling hungry. Healthy fats include coconut oil, olives, extra virgin olive oil, avocados, nuts and seeds, and fatty fish such as salmon and herring. These provide omega-3 essential fatty acids, which can help decrease inflammation.
  4. Activity. Hands down, the best exercise is the one you enjoy. Whether it's yoga, bike riding, water aerobics or just plain walking, if you enjoy it, you're most likely to stick with it. Simple as that. So be adventurous and try out some new activities. For even better results, find a workout buddy.
  5. Hydration. Sometimes you think you're hungry when really you're just thirsty. As a general rule of thumb, you should be drinking half your body weight in ounces every day, preferably water. Consider investing in an attractive, convenient glass water bottle to carry with you everywhere you go.

I believe that our health is more about quality and less about quantity. For example, yes, an avocado is higher in calories than a rice cake, but so much more nutrition comes from that avocado. Ladies, you are encouraged to look at the big picture and eat to nourish your body from the inside out so it can regulate your weight as it is designed to do.

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