Simple Healthy Eating Habits for Weight Loss and Management

Eating Healthy should be one of our primary objectives in life, and though we all know about the importance of watching what we eat and exercising regularly, we tend to neglect these things, thanks to our busy lifestyles! But managing your weight and staying healthy is not as hard as you think. With just a little more attention to your eating habits, you can make a lot of difference. Adding plenty of vegetables and fruits, eating out less, and eating smaller portions with spaced-out meals are some of the things that can help you stay fit and energetic. We owe this to ourselves and our families. So here are some basic tips on healthy eating habits that you can follow to stay on track!

The content below will not be new to a lot of you, and yet it's always a good practice to revisit your eating habits. Just take a printout and put it on your fridge where you and your family can look at it every day. It's also a great way to make your kids aware of how important it is to watch what you eat! These daily dietery changes can keep you away from obesity and a lot of other health problems!

Never Skip Your Breakfast - This is the most important meal of the day! Try to incorporate fresh fruit, unsweetened cereal high in fiber with skim or 1 percent milk, fat-free, oat and whole wheat breads in your breakfast. And don't forget the protein! This will help you stay fuller longer. Cut your intake of syrups, whip cream and butter to half if possible.

Order Smaller Portions - It's not forbidden to eat out, but try to go for smaller portions or share dishes with friends. Also limit high-fat, high-calorie toppings and condiments, such as bacon, cheese, mayonnaise, sauces and dressings.

Space Out Your Meals - Its very important to eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in over-eating. When you're very hungry, it's also tempting to forget about good nutrition. Have at least 4-5 meals a day and divide your calorie intake between them.

Enjoy Your Food - Sounds silly, but this is really important. Science has proved that it takes at least 20 minutes for the brain to register that you have eaten enough and it sends out "I am full" messages. So chew your food instead of gulping it down; relax and enjoy your meal as it can even psychologically elevate your mood.

Choose Broiled or Grilled over Fried - This option cuts out so much fat and calories with just a little compromise on the taste. And with proper seasonings and sauces, you might not even know the difference!

Choose Lean Meat and Green Salads - Salads are healthy, but they can become high-calorie because of the dressings and other additions. Load your plate with fresh fruits and vegetables or healthy lean meats like turkey or chicken. Choose low-fat or fat-free dressings and limit cheese, eggs, and croutons.

Beware of Sauces and Condiments - You'd be surprised at how many calories are loaded in mayonnaise, ketchup, mustard, sauces and condiments, and they have a very high sodium content! Avoid these or go for lighter options when possible.

Choose Lighter Desserts - It's perfectly ok to celebrate an occasion with chocolate and cheesecake, but for most of your sweet-tooth cravings, settle for fresh fruits drizzled with honey or light whip cream.

Switch to Olive Oil - Even when you saute your veggies, use wine, olive oil, or canola oil instead of regular vegetable oil. Use nonstick cookware or cooking sprays to eliminate the need for oil or butter.

Create Variety in Food - Last, but not least, it's imperative that you include different types of nutrient-rich food in your meals. Eating the same thing everyday is boring and unhealthy; Your daily food selection should include bread and other whole-grain products, fruits, vegetables, dairy products, meat, poultry, fish and other protein foods. Also fill up on fiber as that helps control your cravings.

These are simple daily habits that you can incorporate slowly. Changing your eating style can do wonders for your body and mind. Get to know healthy foods and add them to your meals. It's alright to indulge in your favorite foods, but just make sure you don't over-do it, and make up for it the next day. Just keep these healthy eating tips in mind and enjoy your food. Your body will definitely thank you for it!

Importance of Water

By now you probably know that our bodies are made up of between sixty-five and seventy-five percent water. Since water makes up the majority of our being, as well as our blood, tissues, brain, eyes, hair, skin, and joints, it is imperative that proper amounts of this liquid are consumed on a daily basis. Without adequate amounts of hydration, our bodies simply cannot function or operate properly.

Water is truly the life force of the world. This naturally occurring liquid does so much for every living being, and a good deal more than you may realize. Water keeps muscles flexible and pliable; it carries and helps to process nutritional components of food; provides cell structures with the necessary oxygen; it works to cushion joints and lubricate tendons and ligaments; and it helps us to eliminate waste from the body through urination and bowel movements.

Water is all natural, free of fat and calories, and easily absorbed by the body through the stomach and intestines. The body utilizes and expels water in several different ways. In addition to urination and bowel movements, water is lost through vomiting and sweat. People can become easily dehydrated after being ill, as well as while sweating. Many people are not aware of how much they are sweating (especially in hot or humid weather) and do not replenish their bodies with adequate amounts of water.

In order to prevent dehydration and to ensure proper hydration, you must make certain that you are consuming at least an equal amount of water compared to the amount that is being eliminated. Certain individuals, such as the elderly, people who are suffering from illnesses, those training, people who are on particular medications, and young children, are often at a higher risk for dehydration.

Individuals who live in very humid environments, very arid environments, and those who live in high altitude environments must also take extra care to ensure enough water is being consumed regularly. If you are traveling, and when you are working out, you should make sure you are continually stopping to sip on water so that hydration levels in your body remain in balance.

The actual recommended amount of water to be ingested per day varies a bit due to general health conditions, medication issues, age, and even gender. Your activity level, the time of year, and weather conditions also factor in to the amount of water you should be drinking daily.

As we age, our sense of thirst has a tendency to decrease. A good rule of thumb for adults is to drink about six to eight, eight ounce, glasses of water (or suitable fluids) each day. If this seems like too much, another way to determine a recommended dose for you is to take your weight and divide it in half. This number is equal to the total amount of fluids (in ounces) you should be consuming per day.

Please keep in mind that not all liquids hydrate well. Beverages that contain alcohol or caffeine can actually cause the body to dehydrate. Sodas contains a good deal of sugar (and often caffeine) and also do not hydrate properly. Take a bit of time and research healthy fluids that will factor well into your daily diet and dietary needs. Of course there is really no substitute for pure, clean, good old-fashioned plain water.