subject: Rules That Can Help You Lose Weight [print this page] We would all like to be slim, young and good looking. I wish I could wave a magic wand and transform all of you into glamorous, radiant creatures. However, if you are overweight, I believe you can become comfortably thin, and look and feel younger and healthier -- and have a good chance to live longer, too -- if you will just put your mind to it.
There are millions of adults in America alone that weigh too much -- and would be better off if they didn't.
I'm taking it for granted that you weigh too much, or that someone in your life weighs too much. Otherwise, you would be pretty foolish to waste your time on this article.
I can make definite promises that you'll lose weight -- and look and feel better if you follow my rules.
If you want to lose weight, and be healthy and strong, my advice to you is: First study yourself; second, go to a good physician for a thorough examination; and third, follow this sensible eating plan.
Protein stimulates metabolism and is essential for cell maintenance and growth. Protein is primarily obtained from meat, poultry, fish and eggs -- and some vegetables and whole grain products. Be sure to eat protein with each meal -- and prepare all protein servings by steaming, boiling, roasting, broiling, baking, microwaving or on the grill. Do not use any fat, lard, oil, grease, butter or margarine in your preparation.
The best forms of protein are: Beef chuck roast, beef rump roast, ground sirloin, club steak, flank steak, round steak, sirloin steak, t-bone steak, lamb loin, venison, ground turkey, veal cutlet, veal rump, veal chop, chicken breast, turkey breast, beef liver, calf liver, chicken liver, sea bass, bluefish, cod, flounder, grouper, haddock, halibut, lobster, mahi mahi, orange roughy, lake perch, red snapper, scrod, shrimp, sole, tuna, yellow tail, white fish, steamed crab, salmon steak, scallops, swordfish, tuna, cottage cheese, eggs and egg beaters.
Vegetables and fruits are an important part of your reducing program. Not only are vegetables and fruits filling and satisfying, they provide fiber and many important nutrients to your diet such as Vitamin A, B and potassium. Fiber also helps to lower cholesterol and stabilize blood sugars while working to prevent constipation. For best results, it is recommended that you alternate your vegetables at every meal, and eat a variety of fruits and vegetables throughout the week.
Your vegetable and fruit recommendations are: asparagus, bean sprouts, broccoli, cabbage, cauliflower, celery, chard, cucumbers, egg plant, green onions, lettuce or endive, mushrooms, mustard greens, okra, green peppers, radishes, spinach or kale, summer or spaghetti squash, string beans (wax, green or yellow), tomatoes, turnip sprouts or greens, zucchini, apples, apricots, blueberries, cantaloupe, cherries, grapefruit, green grapes, lemon, orange, peach, fresh or canned pineapple, prunes, raspberries, strawberries, tangerine and watermelon.
Starches provide carbohydrates for energy as well as necessary nutrients like B vitamins. Recommended carbohydrates include high-protein bread (not to exceed 40 calories per slice) and rice cakes.
Fats are essential to your health because they provide energy and aid in digestion. Along with essential fatty acids, you need to consume at least one teaspoon of fat per day. Select either a diet margarine or diet mayonnaise type.
Water is essential to good health and aids in the body's digestion and elimination. Water carries nutrients to your cells and flushes waste from the body. For best weight loss results, you must drink at least 64 oz. (8 glasses) per day. Water is in addition to any other beverages including coffee and diet sodas.
Most condiments contain excessive amounts of sodium -- so during your weight loss phase you will want to avoid them. You can use: mustard, apple cider vinegar, tarragon vinegar and fresh lemon or lime juice.
Seasoning choices should include Lite salt, pepper, garlic, and any fresh herbs and spices. A 1/2 teaspoon serving of lite salt is recommended daily to maintain sodium and potassium levels and assist in regulating water balance. Avoid any other seasonings that contain salt, sugar or oil.
No sugar, syrups or honey should be allowed. You can use (up to three packets daily) Sweet'N Low, Equal, Splenda or Stevia.
by: Anthony Churchill
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